Prioritize Your Mental Health During the Winter Months

There are many challenges associated with the winter months that everyone endures, such as colder weather and shorter days.  People may notice increased feelings of depression and isolation, or anxiety and worry.  A common mental health diagnosis that we see associated with the winter months is Seasonal Affective Disorder (SAD).   With this knowledge in mind, it’s important to take time to prioritize mental health during winter months in order to maintain emotional and physical well-being.

Winter’s impact on mental health may be correlated to some environmental factors. 

• Shorter days may lead to pessimistic feelings of not having enough time to accomplish the tasks you want to.

• Reduced sunlight can have a negative effect on mood, as it may lead to lower serotonin levels.  

• Colder weather can lead to less outdoor activity, which can cause a reduction in endorphins.

• The colder weather may also lead to reduced energy and not having motivation to act on your to-do list, possibly leading to reduced dopamine levels.

Common symptoms associated with the winter months include, but are not limited to, fatigue, low energy, irritability, and feelings of sadness.  People may also notice increased cravings for comfort foods and disrupted sleep patterns.  One mental health condition to be aware of is Seasonal Affective Disorder, also known as SAD.  This is a type of depression that comes and goes in a seasonal pattern, and is sometimes known as “winter depression” because the symptoms are usually more apparent and more severe during the winter.  Sometimes, individuals with SAD may have symptoms during the summer and feel better during the winter.  SAD is more prevalent in individuals who live further from the equator, where there are fewer daylight hours in the winter.  It is also more common to occur in younger individuals, and women are about 4 times as likely as men to experience SAD.

Some strategies to maintain mental health during the winter include:

• Staying Active: Prioritize indoor or outdoor activities to keep the body moving, such as yoga, home workouts, and walks.

• Maximizing Sunlight Exposure:  It is recommended to spend time outdoors during daylight hours or use light therapy lamps.

• Nourishing Your Body: Try to eat balanced meals, including many colors on your plate from fruits and vegetables, as well as consume healthy fats and Omega-3s.

• Staying Connected to Others: Combat isolation by regularly checking in with friends and family (either in person or virtually) or join local or online support groups for shared interests or mental health topics.

• Creating a Winter Routine:  Consistency in sleep and daily habits can help maintain structure, working to stabilize structure and improve mental well-being.

The winter months can also be a great time to hone in on some self-care:

• Practice Mindfulness and Relaxation: Mindfulness techniques, journaling, or guided meditation are a few possibilities!

• Engage in Enjoyable Activities: Getting involved in hobbies or creative outlets can help keep spirits high.

• Set Boundaries: It is necessary to protect your time and energy during the winter months, especially during the post-holiday season.

Although there are many at-home and natural remedies you can engage in to help combat the mental health challenges that present during the winter months, it is also important to acknowledge when you should seek and reach out for professional help and support.  Some indicators of this may include persistent sadness, hopelessness, thoughts of death, or difficulty functioning in daily life.  Connecting with a mental health counselor can not only provide an outlet for you to express yourself, but also provide you with coping skills and emotional support.

Although the winter months can present mental health challenges, with intentional self-care and support, mental health can remain stabilized or possibly even thrive.  I encourage you to try one small strategy today to boost your well-being and take action to better your mental health.  Feel free to reach out to us if you are interested in getting additional support through mental health counseling - we are here to help!