Finding Brightness in Winter Shadows:Mental Wellness Strategies for Rural Living
During winter, many of us experience a dip in mood, commonly known as the winter blues or seasonal affective disorder (SAD). One significant influence is the decrease in sunlight. There are also fewer recreation options and community events in winter and so the tendency to stay indoors due to cold weather also reduces social interactions, increasing feelings of isolation and loneliness. The winter holidays often associated with joy, can paradoxically induce stress due to expectations, financial strain, and complicated family dynamics. The suggestions below feature activities to keep perspective and increase endorphins, serotonin, dopamine, and oxytocin, which are the brain chemicals associated with feelings of happiness, pleasure, and well-being.
Give Yourself a Reality Check
Understanding that winter brings family, holiday, and financial stress to most of us can be reassuring. Contrary to common belief, not everyone experiences heightened happiness during this season. Around 80% of Americans admit that holiday-related expectations and events amplify their stress levels. Financial concerns worsen for half of the population, while an equal number worry about their own or their family’s mental health. Stress and sadness linked to family relationships are widespread. Winter months, emphasizing familial bonds, can be particularly challenging for those experiencing family estrangement, a reality for at least a third of Americans in relation to a parent, child, or sibling. Not feeling shame about these stressors, prioritizing self-care, and setting boundaries becomes crucial for safeguarding emotional well-being during this period.
These family difficulties have their origin in the high stresses of modernity that includes multiple generations affected by moving, job loss, wars, illness, droughts, floods, and economic recessions and depressions. Are you remembering a happy time that didn’t really exist? Writing about the reality of a difficulty relationship can keep you from painful nostalgia and help you maintain perspective. You might also try to reach out and repair a broken relationship while keeping healthy boundaries. Acknowledging and addressing these feelings is crucial for mental well-being. Don’t be afraid to talk about what everyone is going through. Seek support from friends. Engaging in new activities or new traditions that bring personal joy and comfort can also provide solace during this period.
Greet the Morning Sunshine
Going outside into natural light for a brief ten-minute period right after you wake up each day is enough to maintain circadian rhythms and trigger the production of serotonin—a key neurotransmitter for a good mood. The significance of sunlight in regulating mood and sleep patterns cannot be overstated. This simple ritual can transform the outlook for the entire day, offering a boost of energy and positivity.
Eat Procrastination
“Eat That Frog” is a strategy to conquer procrastination popularized by Brian Tracy in his book of the same name. The idea is to tackle your most dreaded or important task—the “frog”—first
thing in the morning. By doing this, you get relief and in prioritizing your most significant or unpleasant task you set the tone for a productive day. Tackling the most daunting task first instills a sense of accomplishment, reinforcing self-belief despite the inner resistance. Procrastination stems from fear of failure and anxiety about past difficulties and it is not laziness. Procrastination is now understood to be a form of self-soothing. Confronting it head-on allows individuals to reclaim a sense of control and confidence and it increases dopamine.
Make a Daily Done List (5-10 minutes) and Increase Self Esteem after 6 Weeks
Instead of just a “to do” list, each day make a “done list” of the past day. Instead of solely focusing on what lies ahead, jot down everything you accomplish during the day, including the smallest errands. You’ll be pleasantly surprised by the sense of achievement this brings. Moreover, this practice stimulates the release of dopamine, reinforcing the feeling of accomplishment and reducing shame, anxiety, and depression. Shifting the focus from undone tasks to acknowledging accomplishments can be transformative.
Walk Briskly for Exercise (20 minutes)
Engaging in a daily 20-minute brisk walk not only strengthens joints, muscles, and bones, but also enhances cardiovascular health, aids in weight management, improves sleep quality, reduces stress levels, and promotes mental well-being by increasing serotonin, dopamine, and oxytocin levels. You can turn your morning sunshine time into a walk or go for a brisk walk at any time during the day. Viewing the long vistas and natural fractal shapes of trees, plants and clouds in nature also reduces anxiety.
Practice Gratitude Daily (5-10 minutes) and Create Optimism after 6 Weeks
Every day, take a moment to jot down 4-5 things you’re grateful for. Whether it’s the beauty of a sunset or a heartwarming call from a friend, these small acknowledgments hold immense power. By consciously appreciating even the tiniest blessings, you rewire your brain to amplify positive experiences, building resilience against negative emotions. Committing to this practice for six weeks can truly rewire your brain, fostering an optimistic perspective that can transform how you perceive the world!
Turn Your Self-Talk into Positive Words Only (throughout the day)
Internal dialogue holds tremendous power in shaping our self-perception and overall mood. Many of us host an inner voice that’s far more critical of ourselves than we would ever be towards a friend. It’s important to recognize this pattern and actively intervene when negative thoughts arise. Picture this Inner Critic as a dark, critical figure, projecting thoughts like “You’re not good enough,” “You’ll never succeed,” or “You’re a failure.” Conversely, there’s the Kind Inner Coach, embodying encouragement and positivity, offering thoughts such as “You’re doing your best,” “Mistakes are part of learning,” and “Progress, not perfection.” Visualizing these two personas on paper, perhaps even assigning them names, can serve as a helpful reminder to shift towards a kinder, more supportive inner dialogue.
Let Go of Feeling Victimized (5 minutes)
Many of us have experienced mistreatment at some point, potentially carrying feelings of resentment or anger that can burden mental health. A simple technique is to print off a picture of a baby in diapers and add the face a person who upsets you. Practice thinking of this person as morally and developmentally ungrown. Think, “It’s too bad that there are so many people who have not developed in healthy ways”. People who hurt others have not mastered their own developmental tasks and traumas. While the harm remains, we can’t feel powerless from the actions of “a baby”. Forgiveness isn’t about condoning actions but freeing oneself from the revisiting the bad feeling of being harmed.
Eat Good Fat and Less Sugar for a Happy Brain
Don’t deprive yourself but change the composition of your diet to greatly improve not just your health but your happiness. Studies have shown strong links between eating too much sugar and carbs and depression. Depression is even worse if you don’t eat enough omega-3s “good fat” which is found in pasture raised and grass finished eggs and meats, fatty fish (like salmon, mackerel, and sardines), flaxseeds, chia seeds, hemp seeds, walnuts, pecans, and avocados. Omega-3s are integral components of brain cell membranes and play a crucial role in neurotransmission, inflammation regulation, and overall brain health. Cut way back on refined grains like white bread, pasta, and rice, along with sugary cereals, sweetened yogurts, processed snacks, candies, sweetened condiments, desserts, and sugary beverages. Try a phone app like Carb Manager, MyFitnessPal or Noom to raise your awareness of what you eat.
Get Started on a Creative Pursuit
Engaging in creative activities—carpentry, painting or refinishing furniture, writing, crafting, or playing music—provides avenues for stress relief and a sense of accomplishment. Creativity acts as a form of self-expression, and you get into a “flow state” where you lose track of time with healthy theta brain waves. Make something to give away if you don’t need anything.
Connect with Communit
Deliberately make local connections through events, groups, or neighborly interactions to build a support network, easing the effects of isolation. This could be going to church, joining a 12-step group, or a “meet up”. Check out meetup.com and if not much is happening near you, start a group like a game night meeting.
Go on Field Trips – Be a Tourist in Your Own Region
Novelty reduces anxiety and depression. Get out of your routine. Go to local community, university and community college sports, music, plays and cultural events. Visit a museum you have never seen. Visit Wichita’s Winter Bluegrass Festival, Wamego’s Winter Woolfest, or Topeka’s Blizzard Bash Demo Derby. Check out the travel Kansas calendar to see what is going on and plan an outing https://www.travelks.com/events/
Create a Vision Board
Visual representations of aspirations serve as potent motivators, our mind starts to believe in what we see each day. Define your aspirations in different areas of life—career, relationships, health, personal growth, etc. Collect magazines, images, quotes, and any materials that resonate with how you want your life to be. You can also print images from the internet. As you arrange the gathered images and words on the board, you craft a collage that encapsulates your vision and aspirations. Place your vision board in a visible place where you can see it daily.
Developing and maintaining good self-care habits holds profound significance for our mental health. These habits act as the cornerstone of our well-being, contributing to a cumulative impact that extends far beyond immediate effects. When we prioritize self-care, incorporating practices such as keeping a perspective, regular sunlight and walking, done lists, gratitude practices, eating the frog, controlling our inner critic, healthy nutrition, and more, we provide ourselves with essential tools to nurture our mental health. Over time, these habits create a sturdy foundation, fortifying resilience against stressors and enhancing our ability to cope with life’s challenges. Similar to physical workouts, mental health routines require daily upkeep to prevent the resurgence of sadness, self-criticism, shame, and anxiety. Consistently engaging in self-care not only fosters a positive self-image but also cultivates a sense of self-worth and emotional balance, significantly bolstering our overall mental and physical wellness.
Dr. Elizabeth E. Heilman, Ph.D., of Wichita State University is a dedicated proponent of fostering sustainable human flourishing and enhancing mental well-being in rural communities. With three decades of expertise in health, civic education, and ecology her journey stands as a testament to her unwavering commitment to positive change. Dr. Heilman passionately addresses the obstacles hindering regenerative agriculture, emotional resilience, and the creation of resilient local food systems. She is the author or editor of five books. Her recent publications include “Anger is all the rage: Reconceptualizing anger to foster growth and political change” (Teachers College Record, 2022), “Regenerative Agriculture: The Secret to Farmer Happiness” (Green Cover Soil Health Resource Guide, 2021), and “Emotional Ecology: Introduction to the Traumas of Unmet Core Needs” (2020). Dr. Heilman has been a keynote speaker at prestigious organizations and events such as the Soil and Water Conservation Society, the NCAT (National Center for Appropriate Technology), and the 78th International Annual Conference of the Soil and Water Conservation Society, showcasing her unwavering dedication to rural mental health and community resilience.