Remember To Seek Help ‘If Your Struggles Become Too Much For You’

The seasonal shift to fall and winter can do more than change the weather. It can influence people’s overall mood, energy and well-being. That’s why maintaining mental health during the colder, darker months is essential to staying balanced, connected and resilient, a mental health expert with ThedaCare said.

“The good news is there are plenty of strategies for maintaining your mental health through the fall and winter,” said Gregg Brewer, a Mental Health Clinician with ThedaCare Behavioral Health. “The key is focusing on what you can manage and not on what you can’t.”

Gregg Brewer

Many people often feel overwhelmed by the stress of daily living, Brewer said. The “Circle of Concern, Influence and Control,” a framework developed by author and businessman Stephen Covey, helps put such worries and stress into perspective by sorting them into buckets:

• Circle of Concern: issues people care about but can’t immediately impact, such as climate change and politics.
• Circle of Influence: factors people can impact through their actions and choices.
• Circle of Control: areas in which people have direct power to make change.

Focusing on the circles of control and influence and spending less time on concern may help lead to better coping, Brewer said.

“Be mindful of where you’re expending your mental and emotional energy,” he said. “Focus most of your attention on those areas where you can have a direct impact.”

Weathering the Seasons

Preparing for the changes that lie ahead is key, Brewer said, whether that means busier schedules with school back in session, new social commitments or simply adjusting to darker and chillier days.

Brewer recommends adopting some or all of these strategies to maintain mental health:

• Focus on the reality of situations. Look at all aspects – the good, bad and ugly – and then focus on the best options for managing the situation.
• Get active. Physical activity is good for the body and vital for brain health. Getting outdoors for a walk or exercise provides a person an opportunity to take in vitamin D and spend time in nature. However, people also can choose indoor workouts at home or a gym.
• Be mindful. Strive to be present in the moment. Consider a meditation practice or simple deep breathing exercises.

Building strong social circles is another way people can help fortify their mental health during the seasonal change, Brewer said.

“Human connection is a cornerstone of mental health,” he said. “Maintaining meaningful relationships often provides emotional support, reduces feelings of isolation and may enhance happiness. Nurture these connections regularly, whether through a call, coffee date, text message or simply smiling at the cashier or barista.”

For many people, nutrition also plays a key role in maintaining mental health, Brewer said.

“Nutrition impacts your whole body, including your brain function,” he explained. “Nutrient-rich foods like leafy greens, fatty fish and antioxidants help improve focus, memory and mood.”

 Brewer advised avoiding a reliance on processed foods and excessive caffeine, as they may create spikes in energy followed by crashes that can impact a person’s mental state.

Rest is also important for mental health, Brewer said, adding that a rested mind is more resilient, creative and capable of handling stress. He encouraged people to set a consistent sleep schedule, create a calm bedroom environment and reduce screen time before bed.

More Mental Health Tips

Brewer shared a wide range of additional suggestions for supporting mental health through the fall and winter months, including avoiding substance use; embracing joy; taking time to unplug from screens, social media and news sites; and learning to say no to things that drain energy or cause stress.

“Don’t forget to practice gratitude. Gratitude has the power to change your mindset,” Brewer said. “By focusing on what you’re thankful for, you can train your brain to look for the positives in life. This can reduce anxiety and enhance your overall happiness. Consider keeping a gratitude journal or starting or ending your day by listing three things for which you’re grateful.”

Mental health issues may arise, persist or worsen, even with all the right tools in place.

“If that happens, don’t hesitate to ask for help,” Brewer said. “If your struggles become too much for you, impact those around you or get in the way of taking any of the positive steps we’ve suggested, we’re here to help.”

ThedaCare Behavioral Health offers a variety of mental health care options. For care without the need for an appointment, visit ThedaCare Behavioral Walk-in Care-Neenah, open weekdays from 8 a.m. to 4:30 p.m.

About ThedaCare

For more than 115 years, ThedaCare® has been improving the health and well-being of the communities it serves in northeast and central Wisconsin. The organization delivers care to more than 650,000 residents in 17 counties, and employs approximately 7,000 providers and team members at 180 points of care, including nine hospitals. As an organization committed to being a leader in Population Health, team members are dedicated to empowering people to live their unique, best lives. ThedaCare is a not-for-profit health system with a level II trauma center, comprehensive cancer treatment, stroke and cardiac programs, as well as primary care. ThedaCare also partners with communities to understand needs, find solutions together, and encourage health awareness and action. ThedaCare is part of Froedtert ThedaCare, Wisconsin’s most comprehensive health care system.