Doom & Gloom - Nothing New

local track - hastings-on-hudson, ny

When the darkness starts coming around mid-November and the clocks turn back, many people call me - in fact - the most people call me of all the times of the year!

As the Solstice approaches we all have to turn inward a while. It's not a punishment, as my dear Dad would say. I happen to be one of those rare individuals who is BOTH an introvert and an extrovert. I love to be around people (the right people at the right time, and not too many!); but I also appreciate taking a walk by myself, hearing the sounds of nature, and reading something compelling. I love books, pickleball and photography. I hate cooking, treadmills and crowds. It's all good. Here are some tips from Dialectical Behavioral Therapy which could help you, your clients and your family!!

Mindfulness:

Take a few moments each day to pause, breathe, and check in with yourself.

Notice your emotions without judgment, just name them and allow them to be present.

Build in small mindful moments: a quiet walk, a mindful bite of food, or a minute of deep breathing.

Emotion Regulation:

Prioritize sleep, hydration, and movement, your body influences your emotions more than you think.

Practice Opposite Action when difficult feelings arise, do the opposite of how you feel.

Add small, pleasant activities to your day to help balance stress.

Distress Tolerance:

If emotions rise, use the TIPP skills: temperature change, intense exercise, paced breathing, paired muscle relaxation.

Keep a coping plan in mind for challenging situations: step outside, listen to music, call a friend.

Try Grounding skills like the 5-4-3-2-1 sensory scan: notice 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you taste to bring yourself back to the present.

Interpersonal Effectiveness:

Set gentle and clear boundaries around your time and energy.

Use the FAST skill to support self-respect in communication: be fair, don’t apologize unnecessarily, stick to your values, and be truthful.

Give yourself permission to say “no” when needed, and “yes” to things that support your well-being.

Gratitude:

Consider naming 3 small things you appreciate each day.

Gratitude can be simple: a warm drink, a good laugh, or a moment of peace.

Gratitude helps shift the brain toward what’s grounding, steady, and nourishing.

The holidays can be wonderful and they can also be hard. Please remember that you’re not alone, and you have skills to support yourself through whatever arises. Wishing you moments of calm, connection, and care this season.

Your mental health is just as important as your physical health. Crisis Text Line is available free, confidential, and 24/7. Text Got5 to 741741 to connect with a Crisis Counselor.