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 Mandy Waite, Assistant Director

September 5, 2023

The past year has taken me on a whirlwind journey through the intricate tapestry of recovery. It has been a spellbinding blend of breathtaking highs that I never thought possible and grueling challenges that have reminded me of the continuous effort required to uphold the progress I've made.

In the beginning of this transformative year, I found myself stepping into the role I had long yearned for - Assistant Director of Montana's peer network. This was more than just a job; it was a dream woven into my aspirations. The path, however, was strewn with thorns of anxiety, especially when it came to conquering my fear of driving on the Interstate. As someone who grapples with panic disorder, the mere thought of this journey was a tempest of trepidation.

Undeterred by my own limitations, I was resolute in my belief that I wouldn't allow fear or the shackles of mental illness to hinder my progress. I embarked on a journey of resilience, undergoing six intense weeks of EMDR therapy tailored to dissolve the tendrils of anxiety gripping me. The echoes of my therapist's soothing words became my companions as I ventured onto the Interstate, each drive a testament to my determination. While the specter of anxiety still lingers, it's no longer a tyrant holding me captive. My journey through this year has seen me navigate the highways, from Helena to Missoula to Bozeman, with a spirit that's been nurtured by the courage to confront my inner demons.

And then came the pinnacle of adulthood - buying my first home. It wasn't just about acquiring property; it was an odyssey through self-discovery and financial revival. The road was littered with the remnants of past struggles, debts, and credit woes that once bound me. With unwavering tenacity, I dismantled these barriers brick by brick. I negotiated with collection agencies, nursed my credit back to health through careful credit card management, and scaled the ladder of financial responsibility. Each milestone I achieved wasn't just about improving my credit score; it was a testament to the strength of my commitment and determination.

The process of buying a home was an orchestra of exhilaration and anxiety. The symphony of questions swirled in my mind: Could I keep up with the monthly payments? What if unforeseen hurdles emerged? The symphony, however, played on, and I danced to its rhythm. I have a panic disorder, yes, but it did not stop me from embracing the excitement and apprehension of this new chapter. With each hurdle I overcame, I forged a deeper connection with myself, an unbreakable thread of resilience.

In the midst of these changes, I sought solace in the realm of mental health care. The journey to find a new psychiatric provider was marked by the echoes of past disappointments. I had hoped that my achievements and professional prowess would shield me from the stigma I had once faced. Alas, my first encounter left me feeling dismissed and voiceless, but it did yield a validating diagnosis. Yet, from the ashes of this experience, I emerged with newfound hope. I reached out to someone who saw me, who acknowledged the battles I had fought and the victories I had earned. With her support, I navigated the labyrinth of medication adjustments, a path fraught with uncertainties. Her unwavering understanding reminded me that seeking help is a mark of courage, not weakness.

Amidst the crescendo of challenges, a sweet refrain rang out - my wedding day. A celebration of love, a testament to resilience, it was a crescendo of emotions that left my heart both exultant and vulnerable. As I walked down the aisle, a journey of redemption unfolded before me. My dad, once distant due to the wounds of addiction, stood beside me, symbolizing a bridge rebuilt through perseverance. My daughter, a beacon of hope, bore witness to my transformation. The circle of family, once fractured, had mended, an embodiment of the miracles recovery can manifest.

The past year has been a symphony of emotions, a rollercoaster ride through uncharted territories of joy, pride, fear, and growth. It demanded every ounce of courage, every iota of strength, and every whisper of self-belief. I've tasted the sweetness of achievement, felt the weight of responsibility, and embraced the symphony of life with open arms. Through it all, my recovery has been my guiding star, the compass that steered me through uncharted waters. As I stand here, gazing at the path I've walked, I'm filled with a profound gratitude for the tumultuous, transformative journey that has brought me to this moment. The highs and lows have etched a tapestry of resilience, and I am ready to keep weaving, one thread of recovery at a time.