This month’s blog post is a true example of how interconnected our program is; how the work we do in one area can influence, and even strengthen, another.
Let me set the stage for how this topic came to me.
During our weekly Wednesday Work Program logistics meeting, we began planning for our annual Seasonal Fashion Show. Each year, this event teaches residents how to prepare for the cold months ahead. Staff share how to layer appropriately, what gear helps beat the chill, and small but important details like changing socks and gloves when they get wet, or avoiding cotton as the innermost layer. This kind of practical preparation helps residents successfully navigate the challenges of winter at the Ranch.
Immediately after that meeting, we moved into our staff meeting, where the topic was wellness. Sitting there, I couldn’t help but think about how we spend so much time preparing physically for winter. What about preparing ourselves emotionally for the season ahead?
So much of the work we do on crew during other seasons is, in one way or another, in preparation for winter. But emotional winter preparation deserves attention too!
When I reflected on that, I thought about the Cognitive Behavioral Social Skills Training group I’ve been running. One of the skills we’ve discussed is how changing your thoughts can change your feelings and actions. Later that same day, this theme came up again in our book club, where we’re reading Man’s Search for Meaning by Viktor Frankl. We talked about how shifting perspective can increase one’s capacity to tolerate discomfort, a concept that feels especially relevant as we head into the colder, darker months.
All of these experiences connected into one takeaway for me: preparing for winter isn’t just about coats, boots, and gloves; it’s about shoring up our inner preparation too.
Here are my personal tips for staying well through the season ahead:
- Know your warning signs.
- Familiarize yourself with the personal cues that tell you it’s time to double down on self-care. Maybe you notice more scrolling on social media, impulse shopping, or realizing you haven’t been outside in days. Recognizing these early signs can help you address a mood dip before it deepens.
- Plan for joy.
- Intentionally schedule activities that bring you pleasure, even if the days are dark. Take a walk in the cold, meet a friend for coffee in a warm café, listen to music, read that book that’s been sitting on your shelf, or try a creative project. Think about nurturing all dimensions of wellness: emotional, physical, social, spiritual, and occupational.
- Stay Socially Connected.
- Although it can feel nice to hibernate during the colder months, staying socially connected is extremely important. Social isolation is a huge risk factor for depression. Schedule time with friends and loved ones, even on days when you want to stay indoors.
- Nourish your body.
- As we enter a season full of comfort foods and sweet treats, remember that your body thrives on good nutrition. Try to balance indulgence with nutrient-rich meals, stay hydrated, exercise, and talk to your doctor about vitamin D or other supplements that support your mood and energy.
- Exercise your mind
- Journalling is a great way to process your thoughts and feelings. Trying some cognitive reframing can truly shift negative thought patterns, and exercises like deep breathing and guided imagery can help reduce stress and improve mood
- Keep a healthy sleep routine.
- Sleep hygiene is so important during the darker days of winter. Keeping a consistent sleep routine, limiting screen time prior to bed, and not using screens at bedtime are good rules to follow. Try some relaxing activities instead such as breathing, meditation, or drinking some non-caffeinated tea.
- Know when to reach out for help.
- It’s normal to feel more tired or less motivated in winter, but if you notice any of the following signs, consider reaching out to a professional for extra support:
- Feeling depressed most of the day
- Loss of interest or pleasure in things you usually enjoy
- Noticeable changes in weight, appetite, or sleep
- Feeling worthless, hopeless, or excessively guilty
- Difficulty concentrating or making decisions
- Significant mood swings
- Thoughts of death, suicide, or harming yourself or others
- It’s normal to feel more tired or less motivated in winter, but if you notice any of the following signs, consider reaching out to a professional for extra support:
As we tell residents when preparing for cold weather, the right preparation and layers can make all the difference. The same is true for our emotional health; preparation and layers of self-awareness, connection, and self-nurturing help us stay resilient, even in the coldest months.
For additional information, review these resources:
