Winter can be a difficult time of year for many people, especially those who suffer from seasonal depression. The days are short and dark, the weather is cold and dreary, and the holidays can be stressful. If you're feeling the winter blues, here are a few tips that may help you cope:

• Look for sunny spots in your home to sit and relax. Open up your curtains and let natural light flood into your living space. If you are unable to get outside during the day or don’t have windows in your office, try investing in a light therapy lamp to mimic the sun's rays during these darker months.
• Spend time outdoors during the brightest parts of the day; even just taking a 10-minute walk during your lunch break can boost your mood significantly. Be sure to connect with your senses when walking outdoors. Listen to the crunch of snow under your feet, feel the rhythm of your steady footsteps, and smell the fresh, crisp air.
• Light scented candles in your home that remind you of summertime or outdoor adventures. Embrace the scent of pine and cinnamon during the holiday season.
• Eat a variety of fruits and vegetables that are in season during the winter months. Sip on hot tea or cocoa for a comforting and warm treat. Incorporate foods rich in vitamin D to help boost your mood.

And if the winter blues prove too much to bear, know that there are caring professionals ready to guide you to brighter days.

Every day in classrooms around the world teachers watch as a variety of expressions walk through their classroom door: some smiling, some clearly already bored, some still laughing from a conversation they were having in the hallway. Others are sad, some even crying. Perhaps they found out they failed a test, their partner broke up with them, or their parent is working late again tonight. Occasionally (or maybe more than occasionally), a teacher notices a look and feeling of frustration entering the classroom; something happened in a student's previous class with a teacher or a peer and they are struggling to let it go so now that energy has been brought into the next classroom. In the front of the classroom stands the teacher with up to 30+ different expressions and moods starring back at them as they begin to teach for the day/hour. Is it as simple as just starting a lesson? No. There is so much more to teaching than educating students on a subject matter. 

Teachers guide, counsel, love, parent, discipline, support, encourage, and best of all, start fresh with each student with every new day. 

Teachers are amazing. Teaching is one of the most difficult jobs in the world. Though rewarding at times, it is filled with more side work than most people outside the profession would ever realize. Teachers are working on nights, weekends, over breaks, even over summer. Some are up at 4:30 am and are grading until midnight. Why? Because they love their students and understand the tremendous importance of the profession. 

Covid-19 has forced teachers to learn/develop a whole new way of teaching. Teachers are learning new technology at a lighting pace to  meet the demands of suddenly teaching  online with a curriculum that was made for the the classroom. It has not been easy for anyone: the teachers, parents, or students. I want teachers to know that I see what they are doing for their students. I see their passion,  their kindness, and their willingness to go above and beyond. I understand it's difficult to be in a position of being unable to see students, to have closure, to tell them "good job" before wishing them a happy and fun summer vacation. And after a long year, it's even nice to hear that "thank you" from a student in person. It may sound small, but a simple "thank you" goes a long way in the heart of a teacher that cares so much.

As we go through this unprecedented time, there are a lot of people shining bright and making the world a better place. Some are even being called heroes. I believe teachers are included in the category of heroes...I believe they always have been.

So teachers, while you are busy taking care of your students, remember to take time to care for yourself. You deserve to step back, breathe, and regroup. If you feel stuck, scared, anxious, sad, helpless, or simply exhausted and frustrated, it's okay. Reach out to a  friend and stay connected. Reach out to a therapist for a TeleHealth counseling session if you need someone to talk with during this difficult time. Most of all, know how valuable you are, as a teacher and as a person. 

Be You,

Mary Durand

Grey Matters Counseling
greymatterscounselingllc.com