If the shorter days, frigid temperatures and cloudy skies are starting to affect your mood, you’re not alone. The midwinter months often correlate with spikes in seasonal depression, according to Kristen Lundquist, licensed professional counselor and owner of The Heights Counseling Wellness.
“One of the first signs of seasonal depression is a lot of negative self-talk,” Lundquist said. “There’s something called the default mode network in your brain that’s more active in depression. There’s some internal reflection that’s happening, and it tends to be more negatively self-focused.”
Lundquist is often contacted by individuals experiencing feelings of anxiety or depression exacerbated by darker days or stressful holiday visits with families. She opened her private practice — located at 400 Broad St., #1006, in Sewickley — to help people working through complex trauma find healing and hope through talk therapy interventions.
“In seasonal depression, people’s circadian rhythms are impacted,” Lundquist said. “Often, people will experience a drop in serotonin and an increase in melatonin, leading to an imbalance during the winter season.”
To counter this imbalance, Lundquist recommends maintaining consistent sleep and mealtime routines, even on the weekends. Consistent daily schedules can help people avoid the “Sunday Scaries,” when thoughts of Monday morning trigger spikes in anxiety.
Because seasonal depression is so common this time of year, Lundquist developed a resource on her website to help people maintain their mood, energy and overall wellbeing during the winter months. Simple interventions — like gazing out your window at the morning light or interacting with other people — can greatly improve circadian rhythms.
If these interventions alone are not enough to ward off intrusive feelings of self-criticism, Lundquist recommends finding a trusted counselor who can help you employ more focused tools and strategies to combat negative self-talk. Feelings of apathy and hopelessness are signs that your depression may be more serious than just winter doldrums.
Lundquist explained that with clinical depression, people will start to lose connection with their bodies.
“Dopamine is kind of this feel-good, mood-elevating natural drug that we have in our bodies,” Lundquist said. “In depression, we actually don’t get that same dopamine hit that we would from things like petting our dog or going for a walk. So doing sensory motor or mindfulness activities to reconnect with sensation helps bring meaning back to those interactions.”
For individuals who have never practiced mindfulness or engaged in vulnerable conversations, sometimes it can be challenging to break the ice and establish trust. Lundquist strives to create a safe space for her clients to take ownership of their own healing journeys.
Unlike medical or health-related forums that are prescriptive in nature, Lundquist fosters an environment that encourages people to set their own goals and priorities for therapy. She offers suggestions for ways to treat and address their symptoms, but ultimately the treatment plans are client-centered and tailored to the stated needs and desires of the individual.
“I like to come alongside them and really understand what’s motivating them,” Lundquist said. “Creating a safe place where people feel like active participants in their own treatment is absolutely essential.”
Rebecca Meehan, physical therapist and owner of Embody Physiotherapy, shares an office suite with Lundquist and describes the atmosphere as welcoming, inviting and peaceful.
“Kristen is a thoughtful listener, allowing people to speak without interruption,” Meehan said. “She does not jump to conclusions or make judgments. She uses her experience to educate her clients and to help them determine what and how they want to create change.”
Meehan said that first-time clients can expect to be guided and encouraged by Lundquist, but she doesn’t do the healing work for them. Instead, she provides them with strategies and support to explore and create the changes they desire to see.
New clients will typically start the process with a 15-minute phone consultation to determine if therapy would be a good next step. If the client wishes to proceed, intake forms will be completed online and an appointment can be scheduled, either in-person or via telehealth.
During the first therapy session, Lundquist will introduce herself and her background and also provide some information about informed consent and mandated reporting. She’ll spend some time reviewing the client’s intake forms and conducting a risk assessment. She’ll also want to understand why the client is seeking therapy, and she’ll facilitate a self-directed goal-setting conversation.
Lundquist acknowledges that barriers often exist for individuals who are considering therapy. Some people have had negative experiences with previous counselors. Others have limited income and may not be able to afford regular sessions. Still others may feel like talk therapy doesn’t work for them.
To address these barriers, Lundquist recently authored a new textbook and journal to help people maximize their healing journeys. “Making Therapy Work: Exercises and reflections to make progress in therapy” was published by The Heights Counseling Wellness in 2025 and is available to order on Barnes Noble and Amazon.
“I wrote the book to empower clients to know how to think about goals and the different methodologies that are available to help them check in on their goals,” Lundquist said. “[The book provides] some basic tools that are helpful for anyone moving through therapy or just going through a reflective journey.”
The book is meant to supplement therapy, not replace it. Lundquist often integrates the content into her sessions, if clients are open to it. The tools provided in the book are the same tools that Lundquist incorporates into her practice. With the new book, she’s able to provide an additional resource to clients who need more time to process their healing or to reflect on insights from their counseling sessions.
“Not everybody can afford therapy,” Lundquist said. “[Some people are] on a wait list for six months, because their insurance company doesn’t have anybody else in network. So this [book] can become a good resource just to get started. If you can’t afford therapy, [the book offers] some really good reflective mechanisms to help you get some of the benefit of the therapeutic journey.”