Self-Preservation Through the Heavy Winter

The first months of the year can be hard for Minnesotans as we come down from the high of the holidays and hibernate in our homes to get through the frigid days. Many of us may feel a sense of isolation, restlessness, or loss of motivation from being cooped up, away from friends, and disconnected from our communities.

Add in the troubling news cycling through our feeds, and you have a recipe for psychological distress. You may be experiencing legitimate fear, anger, a sense of helplessness, or even hopelessness.

Whatever you are feeling in this season, it’s important to protect your mental health—for yourself and for those around you.

Take a Pause

With many of us spending more time indoors and on our screens, you may find yourself endlessly scrolling through news and social media. Whether to stay informed or entertained, it’s important to notice when consumption becomes counterproductive. We can stay aware without putting ourselves in emotional danger.

When you catch yourself doomscrolling, pause and scan your body. If you notice your emotional state climbing to a 5 or 6, take a break.
Close your eyes and take five deep breaths.

Use Thought-Stopping Techniques

Even without media in front of you, you may continue ruminating on what you’ve consumed, allowing negative self-talk to take over.

When you notice yourself stuck in a loop of negative internal dialogue, imagine throwing your arms up and saying, “Stop!” This is a common thought-stopping technique recommended by many therapists. You might also try a physical interruption, such as clapping your hands or standing up to stretch.

Replace negative self-talk with positive affirmations, such as:

• I am enough.
• I am not alone.
• I am not helpless.

Practice Grounding
You can further interrupt rumination by practicing grounding or centering techniques that bring your attention back to the present moment and your physical surroundings. These strategies can help move you out of emotional distress and into the here and now.

• Describe your environment in detail using all of your senses (e.g., the walls are white, the couch is soft, the candle smells like vanilla, I can hear the TV in the other room).
• Find the rainbow—identify something around you in each color.
• Say the alphabet very slowly.
• Carry a small rock and rub it when you notice yourself feeling triggered. As you do, remind yourself that it comes from the earth—solid and steady.

Find Connection

Cold weather can make socializing feel like a heavy lift, but maintaining connection—even in small ways—is essential. If you’re feeling lonely or isolated, identify three people you can place in your support circle. They might be family members, friends, coworkers, or neighbors. Let them know by saying, “I’m putting you in my circle for mental and emotional support.”

Connection doesn’t have to be complicated. It can look like scheduled phone calls, occasional coffee dates, or brief text check-ins. However you choose to reach out, consistency matters. You don’t have to carry this season alone—support is allowed, and asking for it is a strength.