Managing Winter Blues: Resources for Mental Wellness

Managing Winter Blues: Resources for Mental Wellness

Winter can be challenging for mental health. Shorter days, holiday stress and cold weather can all take a toll on our well-being. If you’re experiencing the winter blues – or seasonal affective disorder – you’re not alone.

To help you navigate this season we’ve compiled resources and strategies to support your mental health and wellness. Taking care of your mental health is essential not only for your personal well-being but also for maintaining a supportive environment.

Note: This information is for educational purposes and does not replace professional advice. If you’re experiencing a mental health crisis, please contact the resources listed below.

Mental Health Resources

National Resources

  • 988 Suicide & Crisis Resources: Call or text 988
  • National Alliance on Mental Illness (NAMI): 800-950-NAMI (6264)

Local Resources

  • Social Services 24/7 Line: Call or text 211
  • Milwaukee County 24/7 Crisis Line: 414-257-7222
  • Community Linkage & Stabilization Program (CLASP): 414-316-4194
  • Access Clinic: 414-257-7665
  • Milwaukee Mental Health Association (MMHA): 414-873-1960

CFI’s Crisis Resource Centers

  • CRC-South: 2057 S. 14th St., Milwaukee (414-643-8778)
  • CRC-West: 5566 N. 69th St., Milwaukee (414-290-9730)
  • CRC-North: 5409 W. Villard Ave., Milwaukee (414-539-4024)
  • CRC-Waukesha: 1501 Airport Rd., Waukesha (262-896-8589)

Daily Self-Check-In

A simple and effective way to support your mental wellness is to check in with yourself each day. Use this check-in as a quick reminder to tune into your needs and build consistent habits that support your well-being. Below are suggested prompts, but feel free to add items that are meaningful to your own mental health journey:

  • Get 7-9 hours of sleep
  • Drink enough water
  • Make healthy meal choices
  • Take a mindful moment
  • Connect with a supportive person
  • Set priorities for the day
  • Say “no” to negative thoughts or requests from others

Self-Care Planning Worksheet

Regularly checking in with yourself can help you take responsibility for your well-being and hold yourself accountable. It allows you to identify patterns in your thoughts, emotions and behaviors, recognize triggers and track progress. By learning more about yourself, you can make informed choices to develop healthy coping strategies and strengthen your resilience.
Reflect on these questions:

  • What energizes me?
  • What drains me?
  • What are my daily self-care goals?
  • What weekly self-care rituals can I commit to?

De-escalation & Stress Tools

4-7-8 Breathing Technique

  1. Inhale slowly through your nose for a count of 4.
  2. Hold your breath for a count of 7.
  3. Exhale slowly through your mouth for a count of 8.
  4. Repeat 3-4 times.

5-4-3-2-1 Grounding Exercise

This technique helps anchor you to the present moment:

  • 5 things you can see: Identify 5 objects or details in your surroundings.
  • 4 things you can touch: Focus on 4 sensations of touch, such as the texture of your clothes, the warmth of a cup or the breeze on your skin.
  • 3 things you can hear: Listen to three distinct sounds, such as traffic, birdsong or the hum of a fan.
  • 2 things you can smell: Notice two scents, even if they are faint, such as coffee, perfume or fresh air.
  • 1 thing you can taste: Identify a taste, even if it’s water, a hint of food or your own saliva.

Creating Healthy Boundaries

Setting boundaries protects your mental health and prevents burnout:

  • Know your limits. Recognize when you are reaching your limits and need to step back.
  • Communicate clearly. Express your needs, say no when necessary and provide alternatives when possible.
  • Prioritize tasks. Focus on high-priority responsibilities first; delegating or postponing nonessential tasks can help prevent burnout.
  • Utilize breaks. Take regular breaks to recharge, including short mental health breaks throughout the day.
  • Seek support when needed. Don’t hesitate to reach out to family, friends, colleagues or professionals.

Take the First Step

Managing winter blues doesn’t require tackling everything at once. Choose one small step today – whether it’s trying the 4-7-8 breathing technique, reaching out to a friend or simply getting outside for a few minutes. Small, consistent actions can make a meaningful difference in your mental wellness this season.

If you have questions about mental health resources or need additional support, don’t hesitate to reach out for help. You deserve support, and it’s available.