By: Karen Schwartz Triana LMHC and Yvette Triana LMHC
Winter in Pasco County, Florida, offers mild temperatures and plenty of sunny days, but for many, the season can still bring heightened anxiety. Stress can be exacerbated by the holidays, financial strains, and even less daylight hours. As a Licensed Mental Health Counselor (LMHC), I’ve seen firsthand how seasonal changes can impact mental health. Here are some evidence-based techniques to help you deal with anxiety during winter.
1. Practice Mindfulness and Relaxation Techniques
Mindfulness is a proven method for reducing anxiety. It encourages living in the present moment rather than ruminating on past or future stressors. Consider incorporating the following practices into your daily routine:
- Deep Breathing: Techniques like diaphragmatic breathing can activate the parasympathetic nervous system, helping to calm your body and mind. For example, try inhaling for four counts, holding for four counts, and exhaling for six counts.
- Progressive Muscle Relaxation (PMR): This technique involves tensing and relaxing each muscle group to reduce physical tension associated with anxiety.
- Mindfulness Apps: Apps like Headspace or Calm can provide guided meditations tailored to anxiety relief.
2. Maintain a Consistent Routine
A structured routine can offer stability and reduce unpredictability, which often exacerbates anxiety. In Pasco County, winter still allows for outdoor activities, so make time for:
- Morning Walks: Sunlight exposure helps regulate your circadian rhythm and boosts serotonin levels, which can improve mood.
- Exercise: Activities like yoga, cycling, or even a walk-through Starkey Wilderness Park can help release endorphins.
- Regular Sleep Schedule: Aim for 7-9 hours of sleep each night. Consistent sleep patterns are crucial for managing anxiety.
3. Set Realistic Expectations During the Holidays
The holidays can be a significant source of anxiety due to social obligations, family dynamics, and financial strain. Here’s how to approach them:
- Budget Mindfully: Stick to a financial plan to avoid overspending.
- Communicate Boundaries: Let family and friends know your limits regarding gatherings or gift exchanges.
- Plan Ahead: Organize your schedule to avoid last-minute stress, and prioritize self-care during busy periods.
Managing anxiety during the winter doesn’t have to feel like an uphill battle. At Caliper Wellness we can help. With the right strategies and support, you can enjoy the season while maintaining your mental health. If you’re struggling, don’t hesitate to reach out to a licensed professional at Caliper Wellness. We have therapists and psychiatric Nurse Practitioners that are here to help you.
References
- Kabat-Zinn, J. (1990). Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. Delta Trade Paperbacks.
- Hofmann, S. G., & Asmundson, G. J. (2008). Acceptance and mindfulness-based therapy: New wave or old hat? Clinical Psychology Review, 28(1), 1-16.
- National Institute of Mental Health. (2021). Anxiety disorders. Retrieved from https://www.nimh.nih.gov
