When choosing a therapist, it is important to consider their Areas of Practice. specializes in:

When choosing a therapist, it is important to consider their Areas of Practice. specializes in:

When choosing a therapist, it is important to consider their Areas of Practice. specializes in:

As I talk to those around me with Seasonal Affective Disorder (S.A.D.), I’ve noticed that many of them are dreading the winter more than usual. The pandemic is already putting a strain on our mental health, so what is already a tough season for those with S.A.D., to begin with, will likely be even harder than usual. And it’s not just them, others are dreading a season they would usually look forward to as well. Due to this uptick in impending winter blues, I would like to give some advice on how to stay present during this beautiful fall season.

Growing up, my mother often told me “don’t anticipate,” because when you anticipate the lead up to the event is ruined. In this instance, you might be ruining fall by anticipating how you will feel once winter hits. Yes, the days will be shorter, and yes, the weather will rarely be hospitable. However, do not let that distract from your enjoyment of fall!

Being present

One of the core principles that I try to follow in life is to be present. Getting your brain to stop anticipating so often is a mental discipline that takes a lot of practice, and it’s an area that I have been trying to grow in for years. About a decade ago, my psychotherapist asked me to go to yoga in an attempt to be more present and take care of my body, and it ended up being really good for me.

One thing that I learned in yoga is how to picture the four walls of a room as more than just physical; I see them as mental and spiritual as well. When I am doing yoga, I do not let my brain leave those four walls. If my mind wanders to groceries, errands, people, the practice or anything else, I picture myself bringing my thoughts back within those four walls to the mat. It may seem silly, but I literally picture myself walking away from those situations and back into the studio, and onto my yoga mat. Practicing this regularly is what started me on the path to learning how to be present.

What about the future and the past?

Anxiety is often rooted in the future, and depression and guilt are often rooted in the past. However, right now you have everything you need. The present is a gift. When it comes to anxiety, there might be a subconscious desire to control the future in an attempt to make ourselves feel better. This actually makes things worse more than it helps, because no one has the ability to control the future. By focusing on the future, you lose the ability to appreciate the great fall weather we’re experiencing and the time you could be spending enjoying yourself outside.

By focusing on the cold weather, the early sunsets, or all the dysfunction that comes with the holidays you can miss all the wonderful parts of fall that are present right now. Thinking and worrying about future issues only makes matters worse, and the anticipation makes looming problems seem bigger than they truly are. All this does is give those fears more power over you, and the more power you give anxiety over your life, the worse it will become. If you are able to stay disciplined and focus on the present, you’ll find yourself feeling anxious less often. This is the basis of Acceptance and Commitment Therapy (ACT). ACT focuses on mindfulness and behavior-changing strategies to increase our psychological well-being. ACT aims to teach us to accept the world for what it is.

Find things to look forward to

Instead of focusing on what you’ll miss out on during winter, focus on what is already happening during fall. The beautiful changing leaves, the crisp weather and beautiful sunsets to name a few. There are many beautiful forest preserves and parks in the Chicagoland area, so get those walks in and step on every crunchy leaf you see!

More suggestions:

  • Carve pumpkins with your family and friends
  • Have a bonfire and make s’mores
  • Take a bike ride down the Prairie Path
  • Get a Pumpkin Spice latte, throw on your boots and scarves and bask in having the perfect fall look

There are plenty of fun things to do in the fall that involve the outdoors. Like everyone, I’m not exactly looking forward to being stuck inside once again because of the cold weather. But instead of spending my time dreading it, I’m trying my best to use the time I currently have wisely. In some ways, this can help you gain momentum going into the winter. The more you enjoy the fall, the easier it will be to get through the winter months. Also, try to remember some of your favorite winter activities. Skiing, ice skating, tubing, snowball fights, building snowmen and drinking hot chocolate – there are many wonderful aspects of winter that lie ahead as well.

If you are struggling with anxiety, depression or just want some help focusing on the here and now, we’re here for you. With over 40 trained therapists that specialize in a wide range of problems, we can help find the right therapist for you. Visit our website to get a snapshot of our therapists today.

Getting your brain to stop anticipating so often is a mental discipline that takes a lot of practice.

By Grant Stenzel, MS Licensed Clinical Professional Counselor

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