One thing that is predictable with Minnesota weather is that there will be distinct seasons: spring, summer, fall, and winter. In the spring we begin to see the temperature warm up, peaking at the hottest temps in the summer, cooling back down for the fall, and dipping to freezing and at times frigid temps in the winter. We see changes in precipitation, wind patterns, and the forms that this takes, including thunderstorms, tornado watches, and snowstorms. There are distinct patterns of night and day, with variations in the sun patterns including periods of darkness and light.

While some people long for certain types of weather such as warm temperatures with full sun, even long periods of beautiful weather will be met with aspects that may be challenging.  It may be an inconvenience to your plans or begin to impact your mental health as you experience periods of gloomy days. These periods can occur at any time of year and sometimes life events hit us hard, without warning.

It is important to be able to adapt to the weather and seek appropriate shelter when needed. One of the awesome things about the weather is that we have tools that help keep us informed of the latest weather forecasts and provide alerts for weather advisories, warnings, and watches. The concept of “predicting the weather” is a great tool for those impacted by mood disorders such as depression and bipolar disorder. Especially for those who experience recurrent episodes of depression, there is a baseline for the “lows” that can help one prepare for when these periods emerge.

Here are three steps to help you predict, plan, and act as you understand your mood patterns:

Plan for the weather.

• Pay attention to the signs such as alerts that action may be needed as you look ahead and predict the weather.
• Take reasonable precautions. It is important to stay safe and avoid hazardous behaviors. This may include excessive drinking, substance use, restricted eating, and reckless/ unsafe sex.
• Plan for success by building up your tools to utilize when “stormy weather” appears. For those who experience suicidal ideation, having a safety plan easily accessible and regularly practicing coping skills will help.

Understand your patterns.

• Many things are rather predictable once you understand your triggers and patterns of responding. For some people, patterns come in seasons or are triggered by significant events such as anniversaries associated with loss or trauma. Understanding your patterns can take time and an outside perspective. Mental health therapists are a great resource to help you understand your patterns.

Take Action.

• Find a variety of enjoyable activities to enjoy throughout the season. Having a solid foundation of self-care by taking care of your body and getting enough sleep and physical activity will help you have the physical and mental strength to keep going.
• Have a safety/ emergency plan. This often includes a combination of friends, family, and professional support such as crisis resources and suicide hotline numbers. https://988lifeline.org/
• Seek shelter in a community. Utilize cultural resources within your community. Talk to your medical doctor or a mental health specialist and make a commitment to yourself to follow through on recommendations.

Part of mental health symptom management is not focused on trying to “get rid” of depression but rather being able to utilize strategies and supports to help move through a depressive episode. As with storms, these eventually do pass through, and some are more challenging than others; however, it is important to be equipped to handle the storms ahead. It is especially important to seek support and community in the aftermath of a storm.

Written By: Charlotte Johnson, MA, LPCC