Ah, the Pacific Northwest. Land of lush forests, towering mountains, and coffee shops on every corner. But let’s be real: it’s also the land of seemingly endless rain, overcast skies, and a sun that hides from us for months on end. If you’ve lived here for even one winter, you know what I’m talking about. Seasonal depression, or Seasonal Affective Disorder (SAD), is a very real thing here in the PNW, but don’t worry—you’re not doomed to spend the winter months curled up in a blanket burrito (unless you want to, no judgment). Here are some ways to make it through the gloom with your sanity intact. Please reach out to us at Steffen Counseling Services, or our friends at Zane Counseling.
Get Outside (Yes, Even in the Rain)
I know, the idea of going outside when it’s drizzling for the 100th day in a row sounds awful. But hear me out: fresh air and movement can do wonders for your mood. Bundle up, throw on a good rain jacket, and hit one of the PNW’s many hiking trails. Or just take a walk around your neighborhood and admire how the moss seems to grow on literally everything. Bonus points if you’re near water—even a foggy beach or misty lake has its own kind of magic.
Embrace the Hygge Vibes
If you can’t beat the rain, lean into it. Hygge, the Danish concept of coziness, is your best friend during these dark months. Light some candles, make a cup of your favorite tea or hot cocoa, and curl up with a good book or binge-worthy TV series. Adding soft blankets, twinkle lights, and even a crackling fireplace (real or virtual) can make your space feel like a warm, inviting retreat from the dreariness outside. Washington State has a list of providers you can reach out to here!
Invest in a Sun Lamp
When the sun goes MIA for months, a light therapy lamp can be a game changer. These devices mimic natural sunlight, helping to boost your mood and regulate your sleep cycle. Aim to use one for 20-30 minutes a day, ideally in the morning, to help shake off the winter blues. Trust me, it’s worth the investment.
Move Your Body
Whether it’s yoga, dancing around your living room, or hitting the gym, physical activity releases endorphins, which are basically your body’s natural mood boosters. Plus, it’s a great way to combat the sluggishness that can come with shorter days and colder weather. Not feeling up for anything intense? Even gentle stretching or a walk around the block can make a difference.
Stay Social
It’s easy to isolate yourself when the weather is gloomy, but connecting with others is crucial for mental health. Plan a game night, join a local club, or simply meet a friend for coffee. Don’t underestimate the power of a good laugh or a heartfelt conversation to lift your spirits.
Plan Something to Look Forward To
Having something to anticipate can make the grey days feel less monotonous. Book a weekend getaway, start planning your garden for spring, or pick up a new hobby. Even small things, like treating yourself to a new plant or trying out a fun recipe, can give you a little extra pep in your step.
Seek Professional Help if Needed
If you’re feeling consistently low despite your best efforts, don’t hesitate to reach out to a mental health professional. Therapy can provide valuable tools and support to help you navigate the winter months. There’s no shame in asking for help when you need it. Steffen Counseling Services has support to give! Our therapists are well versed in depression and the weather here in the PNW.
Remember: This Too Shall Pass
Winter in the PNW might feel endless, but it’s not. Eventually, the clouds will part, and the sun will make its triumphant return. Until then, focus on finding small joys and taking care of yourself. You’ve got this.
So, what are your go-to tricks for surviving the PNW winter?
