article by Maria Weidich

When the temperature drops and the daylight fades, it’s easy to slip into survival mode. But what if this season wasn’t something to endure or “get through”? What if it became a season that invites us into a different kind of space, one that invites us to slow down, connect, and find joy in new rhythms? What if we embraced winter’s gifts and accepted that thriving doesn’t always mean remaining in constant motion?

With insight from local mental health experts, we explored how to nurture our minds and bodies through Montana’s coldest, darkest months and embrace it for what it is: a season.

WINTER’S IMPACT: MORE THAN JUST COLD FEET

While many people experience the “winter blues” here and there, it’s important to be aware of major mood and behavioral changes to determine whether it’s more serious, like Seasonal Affective Disorder.

Erin Bratsky, therapist and owner of Brighter Sky Counseling, explains Seasonal Affective Disorder (SAD) is more than feeling down about shorter days or colder weather. While winter blues can come and go and are usually lighter in intensity, SAD is a form of depression that should be treated with care. “It often includes ongoing sadness, fatigue, changes in sleep or appetite and difficulty concentrating that last weeks or even months,” Erin said of the disorder.

Here in Montana, the long, dark winters and limited daylight can elevate our susceptibility to these symptoms, Erin said. “But awareness and early attention can go a long way toward feeling better."

FLIP THE SCRIPT ON THE WINTER BLUES

For those who feel they simply can’t handle winter, Erin suggests shifting our mindset and reframing our experience in a meaningful way. “Instead of viewing winter as something to endure, try seeing it as a different rhythm in your year,” she said. “It can be a season of rest, reflection, and renewal.

Slowing down does not mean losing momentum; it can be an act of self-compassion and self-care that may look different from the energy of the warmer months but is just as meaningful.”

KEEP A SCHEDULE AND GET OUTSIDE

Most therapists, including Erin, would agree that small steps matter. Her most basic tips are practical ones: open your curtains first thing in the morning, keep a regular schedule, move your body, and reach for nourishing foods.

Just as important are getting fresh air and sunlight, Erin added. While there might be societal pressure to pick up skiing or snowshoeing to get these benefits, this is simply not necessary. A short walk, standing by a sunny window, or driving with sunlight on your face all count, Erin said. “If you do one thing tomorrow, step outside for ten minutes of daylight before noon. It’s simple, but it truly helps regulate your mood and energy.”

SOCIAL CONNECTION IS YOUR WINTER SUPERPOWER

After enjoying fresh air and sunlight, it’s welcoming to know there are benefits to leaning into our indoor joys, too. “Isolation can quietly deepen low moods,” cautions Erin. “Staying connected, even though small gestures, helps remind us we are not alone in this season.”

Tapping into those third spaces outside of our home and work can be integral in staying healthy in the winter months, too. Seasonal depression thrives in isolation and low light, and third spaces can provide social light through conversation and community. Host a game night, grab coffee with friends, or take a group fitness class, Erin suggests. “Connection does not need to be big; it just needs to be intentional.”

TOOLS TO BRIGHTEN YOUR SEASON

For those still needing a little more lift, utilizing light therapy lamps can also help regulate our body’s circadian rhythm, which can be disrupted by a lack of natural daylight in the winter months. By giving the brain a dose of sunshine, these lamps can support balanced mood, sleep, and even appetite.

WHEN TO ASK FOR EXTRA SUPPORT

If after applying all these mood-boosting strategies and your low mood lasts more than a couple of weeks, interferes with work performance, relationships, or daily functioning, it is time to reach out. “Therapy can help you make sense of what is happening and find a path forward,” Erin recommends. “You do not have to navigate this alone.”

As winter settles in, remember that thriving in the season isn’t about ignoring the cold or pretending the darkness doesn’t exist. It’s about leaning into the quiet rhythms, savoring small joys, and finding connection with others and yourself. By embracing winter rather than merely enduring it, you may discover that this season, often seen as harsh or limiting, can actually be one of your richest and mostrestorative times of the year.

Remember, winter blues are common, but if you are experiencing symptoms of depression that include self-harm or suicide, support is always available. Call or text 988 for free and confidential mental health support 24/7.Remember, winter blues are common, but if you are experiencing symptoms of depression that include self-harm or suicide, support is always available. Call or text 988 for free and confidential mental health support 24/7.

Originally printed in the January 2026 issue of Simply Local Magazine

Check this article out in the digital issue of Simply Local here!

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