Wondering how you’re going to keep your spirits up when you’re facing bitter temperatures and early sunsets? Staying happy and healthy during the cold-weather winter months can be as simple as making small changes to routine to keep yourself physically and mentally well.
If your usual anxiety-busting rituals aren’t cutting it, it could be time to get creative about keeping your energy and mood up, says Travis Westbrook, PhD, a clinical psychologist and assistant clinical professor at the Ohio State University Wexner Medical Center in Columbus.
For inspiration for how to ramp up your self-care routine this time of year, here are 11 tips from mental health experts.
1. Winterize Your Daily Routine
No matter what your usual daily routine looks like, think about how you can adapt it for the cooler, darker months. Getting out of the house by bundling up and taking a walk to get some fresh air or stopping at your local coffee shop and being around other people are two ways to boost your mood. “Every hour looks like the next hour; every day looks like the next day,” says Paul S. Pottinger, MD, professor and director of the Infectious Diseases and Tropical Medicine Clinic at University of Washington Medical Center in Montlake. But adding activities like the ones above can make the long winter days more bearable. “If people can somehow build in a rhythm and routine in their day that is somewhat predictable, not too complicated, and leaves room for flexibility, that could help reduce stress and make the workday feel more manageable,” Dr. Pottinger says.
2. Winterize Your Workout Routine, Too
There's no need to move your workout indoors (unless you want to). “I love the idea of taking yoga [or other exercise routines] outside as long as you’re dressed in warm clothes that allow for movement and you take plenty of time to warm up,” says Shala Worsley, an E-RYT 500-certified yoga instructor (the highest level of certification from the Yoga Alliance, a nonprofit yoga education provider) at the Asheville Yoga Center in North Carolina.
And, if you’re used to walking, running, and other cardiovascular activities, you can keep those up as long as you wear the right gear for cold-weather workouts. Try wearing three layers: Begin with a moisture-wicking polyester layer, followed by an insulating layer made of wool or polyester fleece, and then a rain- and wind-repelling outer layer. You’ll also want to invest in waterproof shoes, a pair of gloves, and a winter hat. Or embrace seasonal outdoor activities (if you live somewhere where it’s an option), like ice skating or cross-country skiing. 3. Keep Your Sleep Schedule Steady
Although shorter days can make it tempting to sleep in, staying consistent with your usual bed and wake-up times will help keep energy levels up, mood lifted, and sleep more sound, says Dr. Westbrook. “Don’t beat yourself up if you’re not perfect — but do your best to get a good amount of sleep every night,” he adds.
A night of poor or long sleep here and there likely won’t do much harm in the long term. But over time, irregular sleep patterns can lead to poor heart health. One study found older adults with irregular sleep patterns were more likely to develop atherosclerosis, a buildup of fatty deposits in the arteries that can lead to heart attack or stroke. 4. Start Your Day With Sunshine
Seasonal affective disorder (SAD) — sometimes called “seasonal depression” — is a variant of clinical depression where symptoms emerge and worsen in a seasonal pattern, says Westbrook. Many people experience it starting in the fall and lasting until spring, or they may experience the less severe symptoms of the winter blues, characterized by increased sadness and a desire to stay in during the cold-weather months. Increased exposure to sunlight throughout the day may help decrease symptoms of SAD. Exposure to light first thing in the morning has the added benefit of keeping your body clock aligned with its natural circadian rhythm, keeping you energized throughout the day and regulating the release of melatonin (the hormone that signals to your brain it’s time to sleep) at night. “Natural daylight raises your serotonin levels, which is one of your body’s feel-good chemicals,” explains Holly Schiff, PsyD a Connecticut-based clinical psychologist for South County Psychiatry.
Talk to your doctor if you have symptoms of depression, which include persistent sadness and lack of interest in activities. 5. Stay Connected
Social connection is a basic human need. Seeking out positive interactions will help you feel better, and may motivate you to do the things you enjoy, says Schiff. Research also points to the important role social connectedness plays in supporting mental health. Meet friends at a coffee shop, visit a museum, or plan a virtual book club if it’s too cold to go out. 6. Lend a Helping Hand
When winter disrupts your mood and plans, consider other ways to connect with people, such as volunteering your time. Volunteering offers numerous benefits for your mental health, including reduced stress, boosted confidence, and having a sense of purpose. To get started, the national nonprofit group Volunteer Match recommends identifying your passion, then figuring out a time you can carve out of your regular schedule without facing burnout . If you’re not sure what you’re passionate about, try a few different volunteer options and see what sparks your interest. There are also ways you can volunteer virtually if this is more convenient for you. 7. Engage in Regular Playtime
“Play time or adult recess can help mental health during the winter because doing things that bring an individual joy or pleasure have a relaxing effect that counteracts stress and improves mental health,” Schiff says. “Play releases endorphins, improves brain functionality, and helps keep adults feeling young and energetic.”
Research suggests that adults with playful personalities are better prepared to cope with work stress and report higher life satisfaction. Good options for wintertime play or recess include indoor activities such as dancing, painting, puzzles, or listening to music, says Schiff. If the weather permits, try a group activity you enjoyed as a child, such as dodgeball, an outdoor board game, or tag.
8. Keep Healthy Snacks (and Sips) on Hand
Feeling cooped up, lonely, stressed, or bored can all be triggers for slipping into unhealthy snacking or drinking habits, Westbrook says. Pay attention to what situations leave you most vulnerable to these triggers, and keep healthy alternatives on hand for those occasions, he suggests. If you find yourself eating salty chips and candy on movie night, be sure to stock up on healthy, portion-controlled snacks, like apple slices with a tablespoon peanut butter, nuts, or vegetables and hummus. If you indulge too much during happy hour, consider starting with a glass of water and then alternating between alcoholic drinks and water or a mocktail. 9. Consider Supplementing With Vitamin D
Vitamin D levels tend to drop in the winter months, when we’re spending more time indoors (sunlight is a major source of vitamin D). And given that vitamin D helps with immune function (that means it strengthens the body’s defense against viruses and other germs), it’s particularly important to make sure you’re getting enough once the seasons change, according to Tod Cooperman, MD, president, founder, and editor-in-chief of ConsumerLab.com, a provider of independent test results and information designed to help consumers and healthcare professionals identify the best-quality health and nutrition products. Dr. Cooperman recommends getting your vitamin D levels checked. If you’re deficient, ask your doctor about taking a vitamin D supplement or a multivitamin that contains it. A daily dose of 15 micrograms (mcg) or 600 international units (IU) is generally recommended for adults ages 18 to 70 and 800 IU for adults over 70. And consider taking a magnesium supplement , too, which helps regulate vitamin D levels. Approximately 200 milligrams (mg) per day from supplements is generally safe, according to Cooperman. Because there are risks associated with taking too much of any supplement, it’s always a good idea to talk with your healthcare provider before trying something new.
10. Get Your Flu Shot and COVID-19 Booster
Taking care of your mental health can support your physical health, and vice-versa. So, take steps to stay healthy and well this winter, like getting your flu shot and recommended COVID-19 vaccines or boosters. Talk to your healthcare provider about which vaccines are right for you.
The Centers for Disease Control and Prevention (CDC) recommends everyone ages 6 months and older get the flu shot (with a few exceptions). And the CDC currently recommends the COVID-19 vaccine to the same age group. 11. Ask for Help When You Need It
Holiday plans, travel disruptions, and the fear of catching any of the multiple viruses in circulation can be either a minor or major source of stress. Reach out for help and support in managing your emotions when you need it, whether via a friend, family member, or medical professional, Westbrook recommends. “You don’t have to struggle with these issues alone,” he says.
And, if you find that possible symptoms of SAD interfere with your daily routine, Schiff recommends talking with a professional about mental health therapy , medications, or supplements. “Psychotherapy can provide individuals with a new perspective on their situation, which enables them to regain control, reduce physiological and psychological symptoms and adopt effective strategies that will help them deal with stressful situations with more ease and confidence,” she says. Among some of the techniques she finds helpful for her clients include cognitive behavioral therapy (CBT), a form of talk therapy that involves identifying unhelpful thoughts and behaviors and learning ways to change them.
- The winter months can be a time of increased sadness and a desire to stay inside, whether you have seasonal affective disorder or the winter blues.
- Experts say winter is a great time to evaluate your usual self-care practices and see how you can adjust them.
- Some of the best practices for winter self-care include finding sunlight when you can, staying on top of recommended vaccines to keep illnesses at bay, and maintaining exercise and social activities.
With additional reporting by Kristeen Cherney.
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