Do you struggle during the winter months?
As the days grow shorter and the chilly winter months approach, many individuals experience a noticeable impact on their mental health. The lack of sunlight, colder temperatures, and limited outdoor activities can take a toll on our mood and overall mental health. However, there are several effective strategies to navigate through the dark winter months and manage your mental health effectively.
Here are some tips that can help:
1. Embrace natural light exposure: Maximize your exposure to natural light as much as possible. Open the curtains during daylight hours, sit near windows, and consider investing in a light therapy lamp that simulates natural sunlight. Light therapy can help regulate your circadian rhythm, boost your mood, and alleviate symptoms of seasonal affective disorder (SAD). The lights used for light therapy, known as Happy Lights or SAD lamps have become much more widely available and can be found easily at Costco or on Amazon.
2. Stay Physically Active: Engaging in regular physical activity has been proven to improve mental health. Exercise releases endorphins and helps combat stress and anxiety. One option is to embrace indoor exercise. There are so many options for indoor exercise, such as home workouts on Youtube or workout apps. Alternatively, don’t let the weather change your habits. Although walking when it is cold and cloudy may not be as enjoyable, it still provides the same mental health benefits. Bundle up and take a brisk walk outside.
3. Maintain a routine: Establish a consistent daily routine that includes regular sleep patterns and structured activities. Structure and routine can alleviate feelings of restlessness and contribute to an overall sense of stability during dark winter months. When the darker months arrive, keep as close to your typical routine as you can.
4. Prioritize self-care: Dedicate time for self-care activities that promote relaxation and stress reduction. Engage in activities you enjoy, such as reading, journaling, taking baths, or practicing mindfulness and meditation. Listening to calming music or engaging in hobbies that bring you joy can also enhance your mood and general well-being. The winter months are difficult. Bring some enjoyment to them through creating a cozy environment to read or journal in.
5. Connect with others: Social support is crucial for mental health, especially during challenging seasons. Reach out to friends, family, or support groups and schedule regular virtual meetups or phone calls. Engaging in meaningful conversations and maintaining social connections can help combat feelings of loneliness and isolation. Join a group activity one day a week to fill up your social cup and keep you busy after dark so you aren’t tempted to isolate.
6. Eat a balanced diet: Nourishing your body with nutritious foods can have a positive impact on your mental health. Take time to cook the foods you enjoy. Savour your favourite treats for enjoyment. Food not only nourishes your body, but your brain too.
7. Practice good sleep hygiene: Adequate sleep is essential for good mental health. It is very difficult to feel mentally well when you haven’t slept well. Establish a nighttime routine that promotes restful sleep, such as avoiding caffeine and screens before bed, creating a calm sleep environment, and practicing relaxation techniques like deep breathing or progressive muscle relaxation.
8. Schedule a therapy session: If the symptoms of dark winter impact your daily life significantly or persist for an extended period, consider scheduling a therapy session. We can provide support and guidance tailored to your specific needs.
Remember, managing your mental health during the dark winter months requires a proactive and well rounded approach. Implementing these tips can help alleviate symptoms of seasonal affective disorder, boost your mood, and enhance your overall well-being. With proper self-care and support, you can navigate the winter season with resilience and maintain optimal mental health.
About the Author
Dana Etherington is an Occupational Therapist, Psychotherapist and the Owner of Cedar Tree Therapy, a group psychotherapy practice located in Brooklin, Ontario. Dana uses evidence based treatment modalities to treat anxiety, depression, obsessive compulsive disorder and disorder eating.