Negative Temps, Negative Thoughts
It’s mid-January. The New Year excitement has worn off. Resolutions are getting tested. And somewhere between the holiday crash and spring… there’s this.
The other morning, I dragged myself to the gym after a really long break. Got there early. Sat in my car for a minute—not because I was mentally preparing, but because it was freezing and my body was negotiating with my brain about whether we were actually doing this.
Negative degrees outside. The kind of cold where your nose hairs freeze and you question every life choice that led you to the Midwest.
While I sat there, I watched other people pulling in. Scraping windshields. Hunched shoulders. Faces that said, “I cannot believe I’m doing this right now.”
And I noticed something:
When the weather goes negative, our thoughts tend to follow.
The Stories We Tell Ourselves When It’s Cold
You know what I’m talking about.
The car’s making a weird noise. The brakes feel off. The roads are slippery. Everything takes longer. The sun sets at like… 4:30? And suddenly, you’re home in the dark, on the couch, wondering where your motivation went.
Here in the northwest suburbs—on the roads of Randall that we all drive—winter doesn’t just show up in the weather. It shows up in our heads.
“I’ll start that thing when it warms up.”
“I don’t have the energy for this right now.”
“Everyone else seems fine. What’s wrong with me?”
Nothing’s wrong with you.
It’s just that when you combine freezing temps, gray skies, and less sunlight, your brain starts running a negativity script. And the Midwest? We’re especially vulnerable. Less sun means less vitamin D, which means less serotonin—the chemical that helps you feel okay.
It’s not a character flaw. It’s chemistry.
But here’s the thing:
You’re not just a passenger in your own mind.
Two Negatives Make a Positive
The other day, my partner and I were driving. We pulled up the forecast for the next couple weeks. More negative temps. More gray. More of… this.
And I said something that stuck with me:
"Two negatives make a positive, right?"
Yeah, it’s a math joke. Stay with me.
Negative weather outside. Negative thoughts creeping in.
So what do we do?
We flip the script.
Try It: The Reframe Tool
In therapy, there’s a technique called cognitive reframing. It’s not about pretending everything is fine—that’s toxic positivity. Reframing is about noticing the story your mind is telling and asking: Is this the only way to see this?
Try it yourself right now:
Reframe Your Thought
Transform a negative thought in 60 seconds
You just reframed your thought!
This is exactly how cognitive reframing works. The more you practice, the more automatic it becomes.
But Here’s What I’ve Learned: Reframing Isn’t Enough
Changing your thoughts is powerful. But if you stop there, you’re still stuck on the couch.
There’s another concept that goes hand-in-hand with reframing: behavioral activation.
🎯 Behavioral Activation
The fancy term, simplified: Action before motivation.
You don’t wait until you feel like doing the thing. You do the thing, and then you feel better.
That morning at the gym? I didn’t feel like going. My brain had a hundred reasons not to. But I went anyway—not because I’m disciplined, but because I know how this works.
When I wait for motivation, I wait forever.
When I take action—small, imperfect action—the motivation often shows up after.
Your Winter Wellness Check
Here’s what actually helps me survive Midwest winters. Check off what you’ve done today—your progress saves automatically.
Today's Winter Wellness
Got 10+ minutes of sunlight
Even through a window counts!
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<p class="wellness-item-text">Drank water before coffee</p>
<p class="wellness-item-hint">Hydrate before you caffeinate</p>
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<span class="wellness-item-emoji">💧</span>
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<p class="wellness-item-text">Took vitamin D</p>
<p class="wellness-item-hint">The sunshine vitamin</p>
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<span class="wellness-item-emoji">💊</span>
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<p class="wellness-item-text">Moved my body</p>
<p class="wellness-item-hint">Even 15 minutes counts</p>
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<span class="wellness-item-emoji">🏃</span>
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<p class="wellness-item-text">Connected with someone</p>
<p class="wellness-item-hint">A text, call, or real conversation</p>
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<span class="wellness-item-emoji">💬</span>
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<p class="wellness-item-text">Set a consistent bedtime</p>
<p class="wellness-item-hint">Sleep is non-negotiable</p>
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<span class="wellness-item-emoji">😴</span>
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You crushed it today!
Winter doesn't stand a chance. Come back tomorrow and do it again.
The Reframe + The Action: How It Works Together
Let me show you how these two tools work as a team.
The Loop-Breaking Formula
The thought: “I have no energy. I don’t want to do anything. I’ll just stay in bed.”
The reframe: “I’m feeling low energy—that makes sense, it’s winter. What’s one small thing I could do that might help?”
The action: Get up. Open the blinds. Drink water. That’s it.
You didn’t fix everything. You didn’t need to. You just broke the loop.
Negative thought → reframe → small action → slightly better feeling → next small action.
That’s the cycle. That’s how you get through winter.
Sleep. Stay warm. Repeat.
Not "crush your goals." Not "optimize your morning routine." Just... take care of yourself. Consistently. Through the cold months.
Some days you’ll nail it. Some days you’ll stay on the couch and watch four episodes of something you’ve already seen. That’s okay.
The goal isn’t perfection. The goal is not abandoning yourself when things get hard.
When It’s More Than the Blues
When to Seek More Support
Everything I’ve shared here is for the everyday winter slump—the low-grade heaviness that hits most of us when the sun disappears.
But if what you’re feeling is deeper—persistent sadness that won’t lift, losing interest in things you used to enjoy, changes in sleep or appetite that feel unmanageable, hopelessness—that might be Seasonal Affective Disorder.
About 5% of Americans experience SAD, and it’s treatable. Light therapy, talk therapy, and other approaches can help. You don’t have to just push through.
Reaching out isn’t weakness. It’s what smart people do.
FAQ
What’s the difference between winter blues and Seasonal Affective Disorder (SAD)?
Winter blues are temporary dips in mood—feeling sluggish, unmotivated, or “blah.” SAD is a clinical form of depression with persistent symptoms like hopelessness, major sleep changes, and loss of interest lasting weeks. About 5% of Americans have SAD. If your symptoms are interfering with daily life for more than a couple weeks, talk to someone.
Does the cold actually affect mental health or is it just in my head?
Both. Reduced sunlight disrupts your circadian rhythm and lowers vitamin D, which affects serotonin production. But your mind also creates stories about the weather—“everything is hard, nothing feels good”—that compound the biological effects. The good news? You can work with both. Reframe the thoughts. Take small actions. Support your body with light, movement, and sleep.
What’s one thing I can do TODAY to feel better this winter?
Get 10 minutes of sunlight before noon—even through a window, even if it’s freezing. Then do ONE small thing you’ve been avoiding. Not the whole list. Just one. Action creates momentum, and momentum shifts mood.
Let’s Talk
Look—I get it. I’m out here in the northwest suburbs too, scraping ice off my windshield, negotiating with myself about the gym, trying to drink enough water when all I want is coffee and carbs.
If the winter’s been hitting different this year—if you’re feeling stuck, foggy, or just… off—you don’t have to figure it out alone.
I work with people navigating anxiety, depression, life transitions, and yes, the Midwest winter slump. If you want to talk to someone who gets it, schedule a free 15-minute consultation.
No pressure. No commitment. Just a conversation to see if we’re a good fit.
You don’t have to wait until you’re “bad enough.” You just have to want support.
Two negatives can make a positive. Let’s find yours.
This post is for educational purposes and isn’t a substitute for therapy, diagnosis, or medical advice. If you’re in crisis or experiencing thoughts of self-harm, call 988 (Suicide & Crisis Lifeline) or your local emergency services.
Ready to Start Your Journey?
If this article resonated with you, consider scheduling a free consultation. Together, we can explore what support looks like for you.
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