From Winter Gloom to Springtime Grooves: Tips for Managing Seasonal Depression
This time of year in upstate NY, many of us are ready for sunny skies and warmer weather. The grey skies and cold temperatures can have a negative impact on our mood. Keep reading to discover some strategies for coping with this time!
By Dr. Javier Marthillo
Why Does Late Winter Feel So Challenging?
Even if winter is ending, you might still feel its lingering effects—like fatigue or a dip in motivation. Research suggests that shorter days and fluctuating weather can affect your mood and sleep cycle (Alvarado et al., 2023). The good news is that there are practical ways to shift into springtime with greater ease and energy. Think of it as an opportunity to reset your mindset and habits so you can fully embrace the brighter days ahead (Leibowitz &; Vittersø, 2020).
How Does Outdoor Time Lift Your Spirits?
As spring begins, you will likely notice more sunshine and slightly warmer temperatures. Making the most of these changes can naturally boost your mood. Studies on seasonal affective patterns show that spending time outdoors helps regulate your body’s internal clock, leading to better sleep and improved emotional balance (Drew, Hanson, and Huo, 2021). Whether you are walking in a park or simply sitting by a window, daylight
exposure can provide a much-needed boost.
Why Is Social Connection Still Important?
Even if winter’s gloom is nearly over, it is easy to remain in “hibernation mode”. Yet, social interaction is a key protective factor for mental health (Santini et al., 2015). Connecting with friends or family—even for a quick phone call—can decrease feelings of isolation. Plus, shared activities like a morning coffee meetup or a brisk outdoor stroll can reinforce positivity as you transition from winter to spring.
Can Mindfulness and Positive Thinking Help?
Absolutely. Mindfulness practices—such as focusing on your breath or doing a short guided meditation—can create a calm mental space (Gu et al., 2015). Similarly, positive reframing can help you shift from cold weather complaints to appreciating the small pleasures of spring, blooming flowers, milder temperatures, or simply the brightness of a sunny day (Buhle et al., 2013). Research on seasonal affective disorder shows that seasonal transitions can affect mood and well-being, highlighting the value of these mental strategies during such times (Melrose, 2015). These mental shifts act like a spotlight, guiding your attention toward the uplifting aspects of the new season.
Simple Ways to Get Ready for Spring
You do not need a major lifestyle overhaul to benefit from the seasonal shift. Here are a few small steps:
Revisit Your Routine: With daylight ending, aim for more consistent bedtimes and wake times (Kunugi, 2023). This helps stabilize your body’s circadian rhythm, making it easier to wake up feeling refreshed.
Schedule Moments of Wonder: Take a moment to appreciate nature’s emerging signs of spring: a budding tree, a new flower, or the warmer breeze. Engaging in these experiences can foster feelings of clarity and reduce stress (Takiguchi et al., 2022).
Plan Shared Experiences: Whether it is a weekend picnic or a virtual chat, incorporating social activities boosts motivation and mood (Santini et al., 2015).
Keep Moving: Short physical activities, like stretches, light yoga, or brisk walks, support mental health and ward off residual sluggishness from winter (Alvarado et al., 2023).
Embracing the New Season
Transitioning from winter to spring is a chance to reset both physically and mentally. By soaking up natural light, connecting with others, practicing mindfulness, and taking small steps to move more each day, you are setting yourself up for an energized start to spring. It is a gentle reminder that even small changes, like a daily walk or a phone call with a loved one, can have a big impact on your overall wellbeing.
We hope you find the tips in this article helpful. If you’d like individualized support with managing the impact of seasonal changes or your overall mental health, reach out to us today via the “Get Started” button at the top of this page, or our “Contact Us” page!
Overcoming Anxiety and the Cycle of Avoidance
By Dr. David Keiling. A simple metaphor to remember to help you break the cycle of avoidance and regain control of your life!
The Dreaded Task
We can all likely remember a time when we didn't want to do the dishes! Let me set the stage: dinner has just finished, there’s a few dishes in the sink, and your new favorite TV show is about to start. You take a look at the dishes, feel some reluctance, maybe some anxiety or dread, and decide to leave them for the next day. Immediately following this decision, you sit down on the couch and feel the emotional discomfort fade away. Fast forward to a few nights later and you’ve repeated this process several times. You now have a sink full of dirty dishes and the task feels more daunting. Now, you may not just feel reluctant, but overwhelmed with anxiety and stress.
There are two choices at this point - avoid or go towards. Many of us (myself included) have chosen to further avoid and feel the momentary relief that avoidance provides. However, this choice creates further difficulty as the dishes continue to pile up, making the task that much harder when we are eventually forced to confront it. Facing the dishes will certainly be difficult, but if we are able to work through the discomfort and anxiety, we can accomplish the task and be left with a clean sink and feeling of accomplishment.
Understanding the Avoidance Cycle
This example is not just literal advice on keeping up with our dishes at home, but a metaphor for understanding the cycle of avoidance and how it exacerbates anxiety in the long run. The avoidance cycle refers to when we are presented with a situation that we perceive as anxiety-provoking, non-preferred, or threatening, and we experience an unpleasant emotion (e.g., anxiety or discomfort). In an effort to relieve our uncomfortable emotion, we avoid the feared stimulus. This provides momentary relief, which is very reinforcing (it makes our brains want to keep avoiding again and again). The downside is that avoiding the thing that makes us anxious actually intensifies the anxiety over the long run. It unintentionally reinforces the idea that the situation is dangerous, and since we've avoided the situation, our brains never get to learn that we can cope with it!
Wondering how to break the cycle of avoidance? I suggest 2 main tasks. As discussed above, it’s important to move towards and face the feared situation, as well as build distress tolerance skills to make facing the situation more doable.
Move toward: Moving towards the feared situation is easier said than done, but in most contexts it’s worth it. If it’s extremely difficult, we can do this with the support of professionals and loved ones. To continue with the dishes example, we may recruit a spouse or roommate to come engage in conversation while we wash them. They are not the ones doing the dishes, but they are supporting us in approaching the feared/dreaded stimulus. It is also important to plan a positive experience following completion of the task - go watch that TV show once you finish the dishes, for instance!
Build distress tolerance /coping skills: One of the largest barriers we experience in approaching the feared situation is that the discomfort and anxiety can feel too overwhelming. To combat this we need to use distress tolerance skills. Distress tolerance is all about “getting through” a tough situation. In our continued example this may be playing music while washing the dishes, using a dishwasher, or putting on the TV show while you wash the dishes. The task may still be difficult, but these supports can make it a bit more tolerable. When it comes to anxiety overall, a few helpful strategies include:
Paced breathing: slow controlled breaths to slow the heart rate which in turn reduces anxiety
Mindfulness Grounding: Using our five senses to ground ourselves in the current moment.
Temperature: Grab an ice pack, get some fresh air, or splash cold water on your face. Reducing body temperature can also reduce overwhelming emotions
Progressive muscle Relaxation: Tensing and relaxing muscles beginning at the top of the body and slowly moving downward.
Listening to music: Listening to music is an amazing coping skill, especially listening to happy/positive music to change or enhance our mood.
Talking to a friend or love done: Positive relationships can, of course, make difficult situations easier
Intentional self-talk: pay attention to how you’re thinking about the anxiety-provoking situation. Are you telling yourself you can’t do it? Using all-or-nothing terms, or catastrophizing by envisioning the worst possible outcome? Imagine coaching yourself like a skilled professional coach would talk to their athlete. Messages like “This may be uncomfortable, AND I can do it” or “I’m feeling nervous right now, but I know in the long run this will help me overcome my anxiety” will help you be more successful in approaching the feared situation.
We hope you find the tips in this article helpful. If you’d like individualized support with overcoming the anxiety-avoidance cycle or your overall mental health, reach out to us today via the “Get Started” button at the top of this page, or our “Contact Us” page!
Interoception: What is it, and how can it reduce suffering?
Learn how interoception can help you better manage stress and emotional and physical pain!
By Dr. Javier Marthillo
What is Interoception and Why Might You Care?
Interoception is your body's ability to sense and interpret what’s happening inside it—such as feeling hungry, thirsty, or noticing your heartbeat. This internal awareness helps maintain balance in your body (1). Beyond physical needs, interoception also plays a key role in connecting your mind to your body, shaping how you understand and respond to emotions, physical states, and even pain.
How Does Interoception Affect Your Emotions?
Have you ever noticed that when you’re scared, your heart races and your breath quickens? These physical sensations—known as interoceptive signals—are critical for recognizing and labeling your emotions. Interestingly, the same sensations occur during intense physical activity, like sprinting, yet you interpret them differently, as exertion rather than fear. This demonstrates how your brain combines interoceptive signals with contextual information to create meaning (2). In essence, interoception shapes not just what you feel, but how you understand and respond to the world around you.
Can Interoception Help You Manage Stress?
Interoception can also help reduce suffering by enabling you to better understand and manage bodily sensations. For instance, you might interpret a racing heart or shallow breath as a sign of danger, which can heighten feelings of anxiety. However, by improving interoceptive awareness, you can learn to recognize these sensations as normal responses to stress or activity rather than threats. This shift in perception can help you stay calm and respond to stress more effectively (3).
How Mindfulness Uses Interoception to Ease Pain
Mindfulness practices leverage interoception to ease both emotional and physical discomfort. By encouraging a focus on bodily sensations without judgment, mindfulness helps you observe pain or stress rather than immediately reacting to it. Over time, this approach fosters a compassionate relationship with discomfort, reducing overwhelm and turning challenging experiences into opportunities for growth (4; 5).
How Interoception Can Help in a Stressful Situation
Imagine you’ve worked hard on an important presentation, and just as you’re about to begin, the projector stops working. You might notice your chest tightening, your heart racing, or your breath becoming shallow. Along with these sensations, you might feel an urge to yell at someone or start telling yourself you’ve failed.
With regular interoception practice, you might notice these physical sensations and recognize them as signs of frustration and disappointment—normal reactions to the situation. Instead of reacting impulsively, you could take a deep breath, acknowledge the feelings, and allow them to pass. This approach reflects findings in neuroscience, which show that naming emotions reduces amygdala activation and supports better emotional regulation (6). From this grounded place, you might refocus and respond with a calm, problem-solving mindset, like troubleshooting the projector or continuing the presentation without visuals.
This is one of the many ways developing interoceptive awareness can reduce suffering. By helping you notice and understand your body’s signals, interoception empowers you to respond thoughtfully rather than react impulsively, even in moments of stress.
2 Strategies to Help you Develop Interoception:
Try a Body Scan
Set aside five minutes a day to quietly focus on your body, starting with your toes and slowly working upward. Notice any sensations—like warmth, tightness, or tingling—without judging them. This practice, often used in mindfulness-based stress reduction (MBSR), enhances awareness of internal signals and strengthens the connection between mind and body (4).
Pause for Interoceptive Check-Ins
During your day, take short moments to check in with your body. For example, before a meal or while waiting in line, ask yourself: What physical sensations am I feeling right now? Research suggests that regularly identifying and naming these sensations can enhance emotional regulation by lowering reactivity and fostering present-moment awareness (3; 7).
Want more help? Reach out today!
We hope you find the tips in this article helpful. If you’d like individualized support with interoception or your overall mental health, reach out to us today via the “Get Started” button at the top of this page, or our “Contact Us” page!
References
Craig, A. D. (2015). How do you feel? An interoceptive moment with your neurobiological self. Princeton University Press.
Barrett, L. F. (2017). How emotions are made: The secret life of the brain. Houghton Mifflin Harcourt.
Farb, N. A. S., Segal, Z. V., & Anderson, A. K. (2015). Mindfulness meditation training alters cortical representations of interoceptive attention. Social Cognitive and Affective Neuroscience, 8(1), 15–26. https://doi.org/10.1093/scan/nss066
Kabat-Zinn, J. (2003). Mindfulness-based interventions in context: Past, present, and future. Clinical Psychology: Science and Practice, 10(2), 144–156. https://doi.org/10.1093/clipsy.bpg016
Garland, E. L., Gaylord, S. A., & Fredrickson, B. L. (2015). Positive reappraisal mediates the stress-reductive effects of mindfulness: An upward spiral process. Mindfulness, 2(1), 59–67. https://doi.org/10.1007/s12671-015-0394-8
Lieberman, M. D., Eisenberger, N. I., Crockett, M. J., Tom, S. M., Pfeifer, J. H., & Way, B. M. (2007). Putting feelings into words: Affect labeling disrupts amygdala activity in response to affective stimuli. Psychological Science, 18(5), 421–428. https://doi.org/10.1111/j.1467-9280.2007.01916.x
Linehan, M. M. (2015). DBT® skills training manual (2nd ed.). Guilford Press.
What is PTSD?
An overview of trauma and PTSD
What is PTSD?
Post-Traumatic Stress Disorder (PTSD) is a serious condition that negatively affects people’s lives in important ways. After a traumatic event, most people experience some of the symptoms of PTSD in the immediate aftermath. For many people, these symptoms resolve over the next few weeks. A person is considered to have PTSD when these symptoms have continued to affect them strongly for quite some time after certain traumatic experiences.
What is Trauma?
Trauma is not only what happened to you… It’s also your thoughts, feelings, and physiological reactions to what occurred. What is traumatic for one person may not be considered traumatic for another, and that’s important to recognize because everyone has their own unique perceptions, expectations, genetic predispositions, and historical background.
Traumatic experiences are perceived as life-threatening or harmful either physically or emotionally, and can include major single-incident events, such as a motor vehicle accident, a natural disaster, physical or sexual assault, or war. Traumatic experiences can also include ongoing, hurtful interpersonal experiences such as verbal abuse, growing up in a chaotic environment, persistent invalidation of your emotions, childhood physical or emotional neglect, racism, sexism, ableism, and other forms of discrimination.
Trauma doesn’t have to be “big enough” to be valid, or to benefit from treatment. If your experience was shocking, harmful, overwhelming and extremely upsetting to you, then it was likely traumatic for you.
What are the signs and symptoms of PTSD?
There are several different groups of symptoms of PTSD, which we have described below in greater detail.
Intrusion Experiences
Upsetting memories that come back again and again, when you don’t want them to, and it feels like you can’t control or prevent them
Nightmares (Either directly about the trauma or involving feelings that were evoked by the trauma)
Flashbacks (Suddenly feeling or acting as if the trauma is happening again)
Feeling extreme distress or having strong physiological reactions (ex: Increased heart rate, blood pressure, sweating) when reminded* of the trauma
*Reminders can include external events (seeing someone who looks like the perpetrator) or internal events (having a memory of the traumatic event)
Negative Changes in Mood and Thinking
Difficulty remembering important aspects of what happened
Negative beliefs about oneself or others (ex: “I’ll never feel safe again,” or, “All people are bad/untrustworthy.”)
Beliefs about the cause of the event that lead to inaccurate degrees of self-blame (ex: “It was my fault; I should have stopped it.”)
Consistently negative emotional state (angry/irritable, fearful/anxious, feeling ashamed)
Less interest or engagement with important aspects of life, or previously enjoyed activities.
Feeling distant or detached from others.
Difficulty regularly experiencing positive emotions (love, joy)
Changes in Reactivity
Difficulty concentrating
Difficulty sleeping (e.g. Falling or staying asleep)
Irritable mood or angry outbursts (often out of proportion to the prompting event)
Hypervigilance (extra alert, searching for potential threats)
Exaggerated startle response
Avoidance Experiences
-Regularly avoiding internal reminders of what happened (memories, thoughts, feelings)
-Often avoiding external reminders of the trauma (certain activities, places, objects)
Trauma and PTSD have wide-ranging effects, but it's important to have hope and know that there are specialized therapy approaches that have been shown to be really beneficial. If you’d like individualized support in overcoming trauma, we’d be honored to help you. Please reach out via our “Contact” page and we’ll be in touch as soon as we’re able.
Supporting the Well-Being of Biracial Individuals
A summary of Dr. Arianna Slotnick’s dissertation findings
By Dr. Arianna Slotnick
Multiracial individuals are increasingly prevalent in the United States, yet our grasp of their experiences remains incomplete. Past studies have hinted at the pivotal role of belongingness for the mental well-being of multiracial individuals, underscoring how feelings of inclusion or exclusion can profoundly impact their psychological health.
In her dissertation, Dr. Arianna Slotnick set out to deepen our understanding of the emotional journey of Black/White biracial college students. Building upon existing literature, Dr. Slotnick's study aimed to explore the intricate interplay between belongingness, biracial identification, and emotional well-being.
By interviewing 19 Black/White biracial college students, Dr. Slotnick's research sought to illuminate the nuanced dynamics at play. Her findings emphasized the importance of fostering environments where biracial students feel affirmed and valued in their identity exploration.
Of particular importance was the role of multiracial pride—a sense of celebration and affirmation of one's mixed heritage. Dr. Slotnick's study underscored how embracing and celebrating their diverse background could bolster the emotional resilience of biracial individuals, providing them with a sense of empowerment and validation amidst societal complexities.
Moreover, Dr. Slotnick's research shed light on a critical gap in the field of psychology: the absence of comprehensive guidelines for supporting multiracial individuals. Addressing this gap is essential for equipping mental health professionals with the tools and knowledge needed to provide culturally sensitive care that recognizes and honors the unique challenges and strengths of biracial individuals.
Building upon Dr. Slotnick's findings, there is a pressing call to action for mental health organizations and professionals. The American Psychological Association (APA) and similar bodies must take proactive steps to develop comprehensive guidelines and training programs focused on supporting multiracial individuals. By prioritizing the inclusion of multiracial perspectives within their frameworks, these organizations can ensure that mental health professionals are equipped to provide effective and culturally competent care for all individuals, regardless of their racial background.
Furthermore, university counseling centers and mental health practitioners must recognize the importance of creating inclusive environments for biracial college students. This includes offering culturally sensitive therapy and support groups that address the unique needs and experiences of multiracial individuals. By actively engaging with student-led organizations and affinity spaces, counseling centers can foster meaningful connections and provide tailored support for biracial students on campus.
For multiracial individuals and their families, research has shown that positive messaging given to biracial children about their racial background and heritage may significantly influence and bolster their sense of social-emotional wellbeing throughout their lifespan. As multiracial individuals grow and become independent from their families of origin, it becomes important for them to intentionally seek out friendships with people who validate their identity, and those who may also share a multiracial identity, though the experience of being multiracial is not homogenous and will differ from person to person. Just like all people, multiracial people are on a constant journey of racial identification where they attempt to make sense of both how they perceive themselves and how others perceive them, and it is important that they feel encouraged to explore and resolve this. Multiracial individuals may find solace in books or podcasts such as “On Being Biracial” [https://www.onbeingbiracial.com/podcast] as they move through life.
In summary, Dr. Slotnick's study represents a significant stride in advancing our understanding of multiracial identity and the emotional well-being of biracial college students. By embracing diversity, celebrating multiracial pride, and advocating for inclusive mental health care, we can create a more equitable and supportive environment for all individuals to thrive.