February represents a clinically, relevant transition. Characterized by persistent, seasonal stressors, reduced to daylight exposure, and heightened interpersonal expectations. Although brief in duration, February is often associated with increased emotional fatigue, reduced motivation, and amplified relational concerns.
This newsletter highlights key psychological considerations for February and offers clinically informed interventions.
Seasonal Mood Patterns, and February Vulnerability
Research consistently demonstrates that seasonal effective symptoms and subclinical depressive presentations often persist through February, despite post-holiday normalization of routines. (Rosenthal et al, 1984). Diminished outdoor activity, and accumulative winter stress contribute to:
- Lower energy and concentration
- Anhedonia or emotional blunting
- Increased cognitive distortions related to productivity and self-worth.
Clinically, February may represent a plateau phase rather than improvement, which can be misinterpreted as failure or personal inadequacy. Normalizing this seasonal lag can reduce secondary distress and self criticism.
Valentine’s Day: Attachment Activation and Interpersonal stress.
Valentine’s Day reliably activate attachment systems, (Bowlby, 1969) you may experience some of the following:
- Heightened relationship dissatisfaction
- Increased social comparison and perceived inadequacy
- Reactivation of grief, loss, relational trauma
- Some people report increased loneliness, or perceived social exclusion, while if you are in a relationship, you may experience pressure to meet idealized expectations
- Valentine’s Day serves as a natural opportunity to explore attachment narratives, relational patterns, and expectation management.
Valentine’s Day doesn’t have to be about romance–it’s about connection. That includes friends, family, pets, and yes, yourself.
Evidence-informed Interventions for February
1. Encouraging brief, non-judgmental, self monitoring of mood, energy, and behavior can improve insight and emotional regulation (Beck 2011).
Focus on patterns rather than outcomes.
2. Behavioral activation with seasonal adaptation.
Behavioral activation, remains effective when tailored to winter constraints. Interventions may include:-Daylight exposure planning.
-Low effort, high reward activities.
-Gradual re-introduction of pleasurable routines.Even modest increases in light exposure have demonstrated antidepressant effects.
3. Cognitive reframing of valentine’s narratives.
-Identify socially constructed expectations surrounding romance.
-Challenge comparison based cognitive distortions (Festinger, 1954)
-Broaden definitions of intimacy and connection.
4. Promoting self compassion and secure attachment.
Self compassion practices can buffer against shame and relational insecurity. Research indicates that internalized secure attachment, correlates with improved emotional regulation and interpersonal functioning. (Seligman et al, 2005). Remember that emotional security does not arrive in a heart shaped box.
5. Facilitating micro connections.
Brief, positive social interactions are associated with increased well-being and reduced stress (Sandstrom and Dunn, 2014). Volunteering can be a Safeway to fuel connection.
Clinical takeaways for February
- February – related distress is often contextual not pathological.
- Seasonal and relational factors frequently co-occur.
- Focus on self-care this month and the gift of self compassion.
Generate realistic expectations for February.
If you found this newsletter useful, please feel free to share it with others. If you have any questions, you can reach me at
joan@neehall.com or on my website www.neehall.com
Till next month,
Dr Joan Neehall R Psych 1579
