When the world feels cold

by Abby Fosco

Image credit: strategicpsychology.com

Winter often brings more than colder temperatures and shorter days. Many people notice lower energy, disrupted sleep, and a heavier mood during this season. At the same time, ongoing sociopolitical stress can intensify anxiety and emotional fatigue. When environmental and political stress overlap, the nervous system can become overactivated or depleted. Intentional strategies that support regulation, connection, and agency can make a meaningful difference.

Kristine Aguilar, MSW, LCSW, emphasizes movement: “Move your body. Run, dance, lift weights, whatever feels good.” Regular physical activity lowers cortisol and increases endorphins, dopamine, and serotonin, which support mood stabilization. Rhythmic activities such as walking, jogging, or dancing help release muscular tension and shift the body out of a stress posture. During darker months, outdoor movement in daylight also supports circadian rhythm regulation. For people who feel stuck or overwhelmed, movement can restore momentum and provide a tangible way to influence their internal state.

Image credit: Mind It UK

Taryn Chase, MA, LPC, LCADC, highlights the amplifying role of music, connection, and pets. “Music and movement. 10 out of 10.” Music activates emotional and reward centers in the brain and can facilitate catharsis. Upbeat songs can increase energy and motivation, while slower music can create space for reflection and emotional processing. Pairing music with movement enhances regulation because rhythm supports physiological synchronization. Singing, dancing, or even listening intentionally can help metabolize emotions rather than suppress them.

Nadira Keaton, MS, LPC, LCADC, ACS, NCC, further emphasizes the healing powers of music and creativity. "Art, music, and dance heal the soul! Combined, it awakens creativity and ignites a zest for life, particularly when it's freestyle."  Painting nights, museum visits, and dance classes are incredible ways to tap into creative energy and connect with your community. ​

Image credit: craftybynumbers.com

Connection is another protective factor. Humans regulate best in relationships. Spending time with trusted others, whether virtually or in person, supports positivity and mood regulation. Even brief, consistent contact reduces isolation and interrupts rumination. When public discourse feels tense or divisive, grounding conversations and shared experiences with people we trust can reinforce stability and belonging.

Pets offer additional support. Interacting with animals lowers blood pressure and cortisol while increasing oxytocin, the bonding hormone. Petting a cat, playing with a dog, or simply sitting beside an animal can create a sense of calm and companionship. Caring for a pet also introduces routine and structure, both of which are protective against depressive symptoms during the winter months.

Abi Rayner, MSW, LSW​, describes a weekly neighborhood dog playdate. "My neighbors and I have a weekly playdate for our dogs on Sundays. The past two weeks it was canceled because of the ice, so one neighbor hosted an indoor brunch including dogs." Abi noted that the gathering created warmth and connection despite the cold. Recurring rituals like this build predictability and reinforce community bonds. Shared meals, walking groups, or standing social plans can serve as anchors in seasons that otherwise feel isolating.

Image credit: kids.frontiersin.org

While we cannot control the weather or the broader political climate, small and consistent actions can calm our minds and resist the chaos. Moving the body, engaging with music, nurturing relationships, spending time with pets, and maintaining community rituals all support mental health during trying times.

When the world feels cold, keep steady and stay grounded in what brings you joy and peace. Joy, connection, and care are powerful forms of resilience.

You don’t have to navigate this season alone — you can reach out to us when you’re ready. Visit MMC's Meet Our Staff page to read about our available clinicians and inquire about an intake appointment.