10 Tips to Protect Your Mental Health in a Mountain Town
Darker days, deeper snow, boredom creeping into despair...winter is coming. In a small mountain town like Winter Park, Colorado (or anywhere in Grand County, really), the Winter season can send folks into unwanted isolation, loneliness, and anger.
Without prevention, that can leave you vulnerable to depression and anxiety.
Winter is a magical time in the mountains, but it can also be isolating and challenging for mental health.
Read on to learn about staying mentally well this winter, especially if you live in a mountain town.
Photographic evidence of me, Carly Pollack, trying to enjoy the snow blowing in my face and the freezing weather. Unable to fish in the river, attempting to smile through it. Gunnison, Colorado, sometime in 2019.
Mental Health in Colorado
Colorado in general ranks low when it comes to mental health within the United States. The suicide rate in Colorado is higher than the national average, and we don’t spend nearly enough dollars on mental health services and care.
Sadly, the suicide rate here in Grand County, Colorado is higher than state and national averages, at about 1 per 5,000 people.
It makes sense. We’re frustrated, isolated, alcohol is everywhere, guns are handy, and hope can feel limited.
Not to mention the stigma of asking, “How are you doing, really?”
Where is Grand County, Colorado?
Grand County is home to Winter Park, Fraser, Tabernash, Granby, Grand Lake, Kremmling, and Hot Sulfur Springs. It’s about 70 miles west (and a bit north) of Denver, and we’re basically in the center of the Rockies. It’s an absolutely awe-inspiring place, with rivers, valleys, mountains, hills, lakes, and forests. Although we’re only 70 miles from Denver, Grand County feels isolated, rugged, and much like a very small mountain town.
Driving into the county from Denver through Berthoud Pass can be wildly treacherous and amazingly beautiful.
Mental Health in Mountain Towns
Mountain towns are sometimes described as friendly, laid back, and outdoorsy. Grand County is similar, and it shares the not-so-amazing characteristics of mountain towns like isolation, lack of access, and stigma around mental health.
Grand County has a couple of those places that attract a certain type of person. Grand Lake, Winter Park, and Granby definitely see the most tourists. Winter Park is home to a world-class ski resort and over a million visit every single year. Kremling and Hot Sulfur seem to host the most locals. Fraser is a bit of a mix. Many local folks here are negatively impacted by the loss of industry, lack of job opportunities, and ease of access to substances like alcohol and drugs.
Since hunting, fishing, and more general self-reliance is really important to the community, guns are everywhere, and folks don’t really talk about “mental health.”
It’s more of a “let’s go to the bar and drink about it” type of vibe.
Depression and loneliness run through the area, and poverty is a reality for many of the residents of Grand County. A certain “we’re far away and it’s cold as hell” feeling makes the winter especially isolating.
Creating a community is vital to thriving year-long in this place, and it really is possible to establish a sense of belonging— if you try.
Mental Health Organizations in Grand County, Colorado
A handful of organizations and people in the Grand County community are trying really hard to positively impact the way that locals and residents understand their mental health.
I’ve had the privilege of meeting with a number of social workers and therapists who are creating a better way to think about mental health in our small town.
The Grand County Rural Health Network (GCRHN) is an amazing nonprofit that works with businesses, schools, and health providers in the community in order to ensure that folks here are living their healthiest lives.
GCRHN offers four ways to help you access and afford healthcare in Grand (or Jackson) County, including:
Patient navigation: GCRHN's Patient Navigators can help you find a healthcare provider, schedule appointments, and understand your insurance coverage.
Health coverage assistance: GCRHN's Certified Health Coverage Guides can help you enroll in health insurance through Connect for Health Colorado, Colorado’s health insurance marketplace.
Financial assistance: GCRHN offers financial assistance to help pay for healthcare costs, such as premiums, copays, and deductibles through the Aches & Pains Voucher. PS- I accept the Pains Voucher for adult psychotherapy. Learn more here!
Health education and outreach: GCRHN offers programing to help you learn about healthy living and access the services you need.
Learn more about Grand County Rural Health Network by clicking this button:
You can also give them a call at (970) 725-3477.
What can I do to protect my mental health?
Individual and societal issues both play a part in community and individual mental health. A healthy society, where jobs are available, fear and crime are low, and folks feel a general sense of belonging, is the best way to ensure individual mental health is taken care of. Similarly, when individuals are able to take care of their mental health, society is able to move forward and continue taking care of its people.
I’m a social worker, which means I use both the individual and the environment to understand mental health, wellness, and illness. Unlike psychologists, I don’t see the issue being within the individual. And, unlike sociologists, I don’t see the issues being with society.
It’s a both/and situation, a blended answer, so in addition to advocating for a more just society, I’d like to share 10 tips to protect your individual mental health this winter.
Actual photo of my dog Rocky, in Winter Park, Colorado, sometime in April of 2021. At this point, I didn’t know if the snow would ever end. It did end, and we had a beautiful summer full of sun, warmer weather, and lots of outdoor activities.
Here are 10 ways to protect your mental health this winter in a small mountain town, from a licensed therapist:
Make a winter bucket list: Write down everything you want to do this winter. Include the little things like “make cinnamon rolls” and “call Aunt Sue in November,” and the big things, too – I’m adding “land a 360” on mine. Aim for around 12-15 items on your list.
Challenge unhelpful thoughts: Thoughts create our feelings and behaviors. If we think “This gloomy weather is never going to end,” we can challenge that by saying, “That’s an interesting thought. I know it’s not right, the sun always comes back, but it does feel never-ending right now.” When you notice your thoughts, you can add to them to change your feelings and behaviors.
Get sunlight in the morning: Go outside when you wake up. I know, it’s cold in the morning, but the vitamin D on your face is worth it. You can also buy a UV lamp or “sunlight” bulbs to combat seasonal depression from inside your home.
Host a dinner party: It doesn’t have to be anything fancy. Potlucks are fun! Ask your mom or a friend for a recipe, and borrow any cooking supplies you don’t have. Pick a date and invite two people you enjoy spending time with. Bonus points for a theme!
Consume carefully: Social media, upsetting news, alcohol, and drugs are quick-fixes for loneliness. Increase your water intake, cook healthy soups, and talk with your doctor about magnesium and ashwagandha, vitamins that help fight off anxiety and depression.
Do something new: Play volleyball at Middle Park High School, watch a hockey game at the sports complex, paint with friends in Fraser, compete in trivia, or head to the resort for one of their weekly events. Learn a new language, hunt in a new area, get a therapist, improve your drawing skills, or read about a person you know nothing about. Plan a future trip or travel vicariously by google-mapping somewhere that interests you.
Express yourself: This doesn’t have to be journaling, creating art, or writing poetry, unless you enjoy those. Pause and notice your emotions, then allow them to move through you. We ignore, deny, and bottle-up emotions that we’re taught are “wrong” or “not for a boy,” for example. This leads to angry outbursts, bad sleep, irritation, and depression.
Create a winter routine: Do something you like, most every day. Commit to listening to music that you love, playing with your dog, drinking tea before bed, or reading that true crime thriller. Include regular exercise, going to the doctor, and getting enough quality sleep, too.
Check on your friends: Stigma around mental health kills. Talking about our mental health makes it easier for others. I promise, most people can relate to feeling down in the winter. Instead of asking “How are you doing?” you could say:
“What have you been listening to lately?”
“What can we do for fun today?”
“Anything bothering you lately?”
“What’s your brother/mom/aunt up to?”
Get help: Mental health professionals are ready to help you, wherever you are. Online mental health support makes it easy to connect with a therapist. In-person appointments are available in the county (including with me!). The Grand Foundation is a local organization that created Building HOPE Grand. They keep a directory of local mental health providers, available here:
You can also use a website like Psychology Today, Being Seen, Therapy Den, Mental Health Match, or Open Path Collective to find a therapist who can help.
You are not alone. Even if you feel isolated, you can get help.
If you’re thinking about hurting yourself or having suicidal thoughts, please call or text 988 for immediate 24/7 support. If someone you love has died by suicide, working with a trained therapist can help.
Carly Pollack, LCSW is a licensed therapist specializing in PTSD, grief, and depression. She lives in Winter Park, Colorado with her partner and dog. Carly offers online and in-person therapy for adults in Grand County, and online therapy for adults throughout Colorado and Virginia. Please visit carlypollacktherapy.com to learn more or schedule therapy.