Written by Kayla Myer
Edited and Enhanced by ChatGPT

February 25, 2025

Every year as winter approaches, I start to dread the days ahead. Even before summer or fall has ended, I find myself mourning their passing while still living in those seasons. I know the days will soon grow shorter and the nights longer, and I brace myself for the arrival of the infamous "winter blues." Whether it's the colder weather, the lack of sunlight, or the post-holiday slump, this time of year can be particularly challenging for my mental health. As a peer supporter, I’ve had the privilege of walking alongside others through difficult seasons, and I know firsthand how real and heavy these feelings can be. But the good news? We don’t have to face them alone.

The "winter blues" is a common term used to describe the seasonal dip in mood that many people experience. For some, it can manifest as mild sadness, fatigue, or irritability. For others, it may develop into something more severe, such as Seasonal Affective Disorder (SAD), a form of depression triggered by seasonal changes. While the severity varies, the struggle is real, and acknowledging it is the first step toward finding relief (generated using ChatGPT).

For myself, once I started to understand how the “winter blues” manifested in me, I was able to implement my wellness tools into moments that felt daunting. Over the years, I’ve learned that small, intentional actions can make a big difference. Here are some approaches that have helped both myself and those I support:

1. Embrace the Light

Sunlight plays a crucial role in regulating our mood. If you can, try to get outside during daylight hours, even if it’s just for a short walk. If natural sunlight is scarce, consider using a light therapy lamp, which can help mimic the benefits of natural light and improve mood.

2. Stay Active

Exercise is a powerful mood booster. It doesn’t have to be intense, even gentle movements like yoga, stretching, or a short dance session can help release endorphins and combat sluggishness.

3. Connect with Others

Isolation often worsens the winter blues. Reaching out to my support system helps me stay grounded. Even a simple text, phone call, or video chat can lift my spirits and remind me that I’m not alone.

4. Nourish Your Body and Mind

What we eat can impact how we feel. Incorporating nutrient-rich foods into my diet, including vitamins, and whole foods that fuel my body. Equally important, nourish your mind. I practice mindfulness, gratitude, or journaling to process my emotions.

5. Create Comforting Rituals

Small moments of joy can make a huge difference. Whether it’s lighting a scented candle, wrapping up in a warm blanket with a good book or watching a show, or listening to uplifting music, I try to find little ways to bring warmth and comfort into my daily routine.

6. Seek Support When Needed

I don’t take these helpful tips lightly because I know how hard it can be to implement them when my brain feels heavy. Sometimes, despite our best efforts, the weight of the winter blues can feel overwhelming. And that’s okay. If your feelings persist or become too difficult to manage, don’t hesitate to seek support. There is strength in asking for help.

One of the most important things I’ve learned as a peer supporter is the power of shared experiences. No matter how isolating the winter blues may feel, you are not alone in this struggle. There is a community of people who understand, care, and are willing to walk this journey with you. So, as we navigate these colder, darker months together, let’s lean on one another, embrace small victories, and remember that brighter days are ahead. Spring always follows winter, and in the meantime, we can find warmth in connection, self-care, and hope. If you’re feeling down this season, reach out. To a friend, a peer supporter, a mental health professional, or whoever is your support system. You deserve support, and you are worth the effort it takes to care for yourself.

by Erin Faulkner, Family Peer Supporter

November 7, 2023

So many of my coworkers speak and write from the heart.  They bring their authenticity and spirituality into their words.  It is fascinating to me and has caused me, in the past, to put myself down, since it doesn’t seem to come as naturally to me.  My go-to has always been to use the internet, to see what other people have said, what the research says.  Now as I think about the topic of “gratitude”, I realize that that my way of sharing information is still good.  It’s different, but no less valid or meaningful. 

As I typically do when writing on a topic, I looked for definitions and synonyms to make sure that my readers and I are on the same page. Gratitude is “the quality of being thankful; readiness to show appreciation for and to return kindness”.  I like those words:  thankful, appreciation, kindness.  I think it is easy to say thank you, but more powerful to show appreciation and kindness.  It is similar to how saying sorry is just a word, but an apology says why and how you will make it better.  It carries more weight. 

With that idea in mind, and in thinking about the Facebook Gratitude Challenges that always surface in November, I decided to look for some Challenges that I would want to do and share.  I found a great blog that shared a more extensive definition of gratitude as well as some positive health benefits for showing gratitude.

This blog defines gratitude as “the feeling and expression of the awareness of blessings that one has in the form of qualities, lessons, people, achievements, possessions, support, privileges, experiences, and gifts. Gratitude is often related to humility, generosity, and mindfulness.” 

As Peer Supporters we often talk about the importance of self-care.  Having positive health benefits would clearly fit within that construct.  What can being grateful do for you?

1. Allow you to feel more positive emotions
2. Help you build healthier relationships
3. Allow you to feel happier
4. Increase your self-esteem
5. Increase your optimism
6. Reduce materialism
7. Reduce depressive symptoms
8. Improve your sleep
9. Helps in substance abuse recovery

How many of the 8 Domains of Wellness are impacted with just these 9 health benefits?  I see Emotional, Financial, Physical, Social, and Environmental, all of which can directly or indirectly impact Spiritual, Occupational and Intellectual.  How powerful is that!

There are many Gratitude Challenges that you can find on the internet.  I have chosen the one from the blog mentioned above.  I am sharing some of the prompts that impacted me the mostas well as my words of gratitude.

• An activity you enjoy doing
  • Some of my fondest memories growing up include playing games with my mother and sister and laughing so hard we’d fall out of our chairs. It is an activity I participate in as often as I can.  Anytime I am with a group of friends or family that likes to play cards or games, I am all in.  Pinochle has been a bonding activity with my dad whenever I get to see him and something I enjoyed with my late father-in-law.  Playing Pinochle with a group of 11 other ladies is one thing that I do for myself once a month.  I am so appreciative of this pastime.
• Someone you love
  • My favorite person in the world is my daughter. She is now 21 years old.  She has grown from a person that I protected and who I supported and comforted into a friend who I still protect and comfort, but who also supports and comforts me.  I am eternally grateful that God chose me to be her Mom.

by Bill Deavel, Peer Support Coordinator

January 31, 2023

Well, this will be my fourth time I have written on this topic while at MPN. Let’s see what my heart puts down on paper. I believe that relationships are what gives each of our lives purpose. The connection that each of us have with the people in our lives is what gives us the ability have the emotions that we get to experience. I also believe that we get to have a relationship with ourselves. I know for myself for a long time I sought relationships with others so that I could feel a certain way. The relationship that I have cultivated with myself has given me the ability to have quality relationships with others.

My spirituality has been the key to be able to unlock who I truly am. My relationship with God has freed me from self and has given me my purpose in life which is to serve others. This is my foundation in being able to maintain quality relationships with others. Now, I wish I could say that I handle all the different relationships in my life with perfection, however that is not the case. I choose to do a daily inventory on how I treated others. Most days I treat others with dignity and respect, there are those days when I need to go to individuals and own my behavior and correct the mistakes that I have done. I know for myself when my time here on earth is over, I want to be remembered as someone that gave himself to others in a way that had a positive impact on each of their lives. I will end with saying that if we are willing to be honest with ourselves and continue to work on the relationships in our lives, we will have the opportunity to experience love joy and respect. Treasure the relationships that you have, they are important.