Author: Katie Rohling

Posted on

Weekend Ways to Improve your Mental Health During the Darker Season in Minnesota

Sunset reflects off the snow at a lake in Minnesota.

Living in Minnesota during the winter months can feel unbearable. With these tips, you can bring some clarity to your mental state. 

Winter isn’t just about cold. It’s about sunlight, and getting enough sunlight during the weekends might be the best way to fight the long Minnesota winter, which as we all know can last as long as nine months – or so it seems. According to Matej Bajzer, an assistant professor at the University of Minnesota and an adult psychiatrist who focuses on bipolar disorder, depression, obsessive compulsive disorder, and schizophrenia, says seasonal affective disorder, or seasonal depression, is most likely caused by the amount of sunlight a person gets. This may also include the length and quality of the sunlight. The winter blues, as seasonal affective disorder (SAD) is sometimes called, is complicated, But everyone can use a little weekend therapy to brighter the mood and improve overall mental health: 

Get Moving

Exercise and the effects of mental health have many positive correlations. Having a stable and consistent routine helps motivate you to get important things done, such as exercise, while also giving you purpose to get up & start your day. During your weekend, this can include an at-home workout, going to the gym, or playing an intramural sport. Grace McHugh and Molly Ashbrook, sophomore students at the University of Minnesota said that just getting up and moving their body, no matter how strenuous the workout, helps them take their mind off school and other stressors in their life, while doing something productive for their health. 

Eating Foods that Nourish

Although you probably have heard this from your mother since you were 3, eating a balanced diet is super influential on your mental health. Especially eating foods rich in Vitamin D and Omega-3 such as salmon, dark greens, and nuts. Exploring new restaurants during your weekend can be a fun and different way to get out and try new things while making sure you are eating sustainably. Or for your weekends in, be sure to include meals greens, protein, carbs, and healthy fats! 

Connect With Others 

Surrounding yourself with friends and family can make the colder Minnesota months feel more enjoyable. Mary Peterson, a sophomore student at the University of Minnesota said she cares for herself by “finding support within my friends and explaining how I feel.” The weekend is the perfect occasion to let yourself take some time off the demanding week and spend time with people you love. Learning to balance between taking care of yourself alone and accepting the assistance of others is something that can benefit your mental sanity immensely. 

Go the Extra Care Step 

Taking extra care of yourself can look like many different things. It could be taking an additional vitamin D supplement. Or finding a new hobby interest or scheduling something to look forward to. Or it could simply be drinking eight cups of water a day. No matter how big or small the gesture may seem, setting aside a devoted time to work on yourself is key to maintaining a healthy and happy mind. Another alternative could be getting a HappyLight Therapy Lamp, which mimics the outdoor light without the harmful UV rays, has been linked to lift moods and ease other symptoms of SAD.  “Finding mindfulness and appreciation with where I am right now instead of just wishing for summer,” Peterson said. 

Posted on

The Purpose in Walking

This simple exercise has completely transformed my mental health.

As a child, the importance of exercise was engraved in my mind like a laser into a metal charm – the kind I will always keep secret in the pocket of my jean shorts, stuffed in the bottom of my drawer only to occasionally find when spring cleaning. Some of my first memories are bouncing up and down in a stroller as I hear my mom’s footsteps pushing me around Lake Bde Maka Ska. I never questioned why exercise was deemed this “thing” I had to do, because it usually never felt so forced. ​​I ran around outside with my best friend building forts out of the fallen sticks in the woods pretending not to know what electricity was or playing rec soccer as my dad coached and my mom cheered, despite patronizing looks from the other team, due to her loud voice that carried across the field. 

This all began to change as I got older. I began to compare my mirror reflection with others. Toxic thought patterns about appearance kept me up at night. Moving my body, outside of high school sports, became a chore that had an even higher reward: to be skinnier. But even with that prize, nothing seemed to fulfill that want of a perfect body. 

        As my mental health declined, I discovered walks. I began going for long walks in a park, on a trail, by the lake, or even trekking through snow. This is all not to say that I think mental illnesses can be cured or fixed just by some simple exercise, as I wholeheartedly believe in medication, therapy, and/or alternative treatments – but none of which I wanted to do. As trivial as they seemed, walks had the most profound impact on me. 

This effect became most clear during the Covid pandemic. Gyms were closed and I was beyond tired of the feeling that my mom was watching me as I tried to do “Chloe Ting ab workout” in my basement, which realistically just made me feel worse about how I looked. Ultimately, I decided I should probably get off TikTok and go outside. This led me to going for a simple, innocent walk around my neighborhood, which turned into four miles with the mindset that I didn’t ever want to walk back home. As my melodramatic attitude wore off and my feet got tired, I realized that I had felt better than I ever had in the past year. 

This was not the first walk I had ever gone on. But it was the first one with a different intention. I wasn’t exercising to the point of pure exhaustion or with the mindset that I will get skinnier by doing so. I just put my headphones on and aimlessly moved my legs, following wherever the route took me. 

This isn’t just my own experience with exercise, but actual chemical reactions taking place. Exercise induces blood circulation to the brain and affects the hypothalamic-pituitary-adrenal (HPA) axis. The HPA axis controls the reaction to stress, anxiety, motivation, and mood. Exercise also increases endorphin levels, body temperature, neurotransmitter production that have psychological effects such as managing fear, pleasure and happiness. And if you don’t believe in science, believe me. 

When I walk, the solitude grounds my thinking and allows me to focus on what I am truly feeling in that moment. This helps grasp what emotions I can work through, without it affecting outer vessels in my life. I can feel the sun curing my soul as it warms my skin. The leaves falling, birds chirping, and snow melting is proof that no matter what my troubles are, the Earth keeps turning and life goes on. 

My weekends now consist of time set aside so I can go for a walk. Sometimes my friends come along, and we rant about our current superficial issues that set the real problems into perspective. We grow closer and I learn the importance of preserving my peace with the people around me. Everyone has their days, and my mental health is not perfect, especially during the cooler months that seem to lag on in Minnesota. But with each step, I have a better understanding of what I can do to take care of myself. 

Trails to visit in Minnesota during your weekend!:

  • Lake Bde Maka Ska 
  • Lake of the Isles 
  • Lake Harriet 
  • Lone Lake Park 
  • Stone Arch Bridge 
  • Superior Hiking Trail 
  • Minnesota Landscape Arboretum Trail 
  • St. Croix River Crossing Loop Trail 
Posted on

6 of the Best Coffee Shops in the Twin Cities

Chairs and green plants gathered in a circle in the middle of a coffee shop

For the weekend go-getters or the laid-back connoisseurs, check out some of the top coffee shops in Minneapolis & St. Paul.

Say you’re looking for the perfect spot to get some work done over the weekend. Or want a place to have a casual date. Then coffee shops are where you should be. They have the aesthetics for updating all your Instagram followers yet the practicalities for finally getting things done. Luckily for you, there are many options in Minnesota, specifically within the Twin Cities to choose from: 

Backstory Coffee Roasters 

@backstorycoffee on Instagram 

528 N Washington Ave Minneapolis, MN 55401 

The high ceilings in the new North Loop location are shared by coffee enthusiasts and residents of The Duffey apartments. This large space with a plethora of seating options is exactly what you need to tune in & get things done. But be sure you get there early. It fills up quickly! 

Spyhouse Coffee Roasters – Emery Hotel location 

@spyhousecoffee on Instagram

215 S Fourth St Minneapolis, MN 55401 

This beautiful coffee shop is located in the  Emery Hotel where it offers a dark, greenery environment that ensures productivity with convenient outlets, comfortable seating and long hours. If your date is going well, walk a few steps over to Giulia to get a bite of Italian cuisine located on the other side of the hotel. 

FRGMNT Coffee – St. Anthony Main 

@frgmntcoffee on Instagram

43 SE Main St Minneapolis, MN 55414 

Located in the massive Riverplace building on Nicollet Island, FRGMNT offers ample amounts of natural lighting with a range of seating options and quick service. 

Nina’s coffee cafe 

@ninascoffeecafe on Instagram

165 Western Ave N Saint Paul, MN 55102

This quaint and unique coffee shop provides a new experience that gives you a look into the history of St. Paul. With comfortable seating that seems to hug you in place and delicious breakfast options, you’ll surely want to stay forever. 

Dogwood Coffee

@dogwoodcoffee on Instagram

1209 Tyler Street NE Minneapolis, MN 55413

4021 East Lake Street Minneapolis, MN 55406

825 Carleton St Saint Paul, MN 55114 

The three convenient locations in Northeast, East Lake, and St. Paul showcase fun, spunky work areas to promote productivity while keeping the mood uplifted and enjoyable. 

Fairgrounds Coffee & Tea 

@ourfairgrounds on Instagram

116 Third Ave N, MN 55401 

Fairgrounds is located around the Midwest, each venue with something new to offer. This playful space brings the customer in by the fun greenery, bright colors, and rope swings at the bartop.