Balancing Mental Health During the Winter Months
The clock has been turned back. Daylight Saving Time ended on November 3, 2024, and while we have an extra hour of daylight in the morning, it gets dark an hour earlier now. The end of summer comes with colder temperatures and fewer outdoor activities until spring—many of us start to feel the “winter blues.” In more severe cases, this can turn into seasonal affective disorder (SAD).
The winter months can bring a feeling of isolation and stress, potentially a lack of motivation. Whilst some of us look forward to the festive season, others face mental health challenges during this time of the year. Here are some tips to balance your mental health during the winter months.
Go outside
Yes, there might be some rain and even snow in other parts of the world. However, that does not mean we need to get stuck inside. Some cosy, warm clothes, an umbrella, and hiking shoes for a daily walk will do the trick—you get fresh air and the required portion of vitamin D.
Stay connected
Even when you do not always feel like leaving the house during the winter months, make an effort to reach out to friends, check in on them, and let them check in on you, too. Video calls while doing some house chores can help beat the feeling of social isolation—get creative, watch movies together, and play online games while chatting. You can also send emails and letters to loved ones.
If you ever feel lonely and none of your friends or family have time to chat, join an online support group or book club to find new connections to share your interests.
Exercise
Remember the body-mind connection and keep moving to stay fit during winter. Your stress levels decrease when you exercise, even just for 15 minutes a day. If going to the gym is not an option, there are many options for home workouts nowadays. Join an online class and move your body—it increases blood circulation, which ensures that enough oxygen is being transported to your brain to release endorphins and boost your mood.
Eat healthily
Easier said than done during the Christmas period, eating healthily supports your mental health. Make sure to balance the holiday food with fruit and vegetables, protein, whole grains and healthy fats and avoid too much sugar and caffeine, which might increase irritability.
Stick to a sleep routine
The lack of daylight during winter confuses our bodies’ internal clocks; therefore, it is important to maintain a healthy sleep routine to stay mentally healthy. Try to implement a bedtime ritual to help your body unwind for more relaxed sleep. Be consistent with the timing of going to bed and waking up, as this will not only improve the quality of your sleep but also contribute to overall relaxation.
Implement mindfulness and journaling
If you feel the winter blues, be gentle with yourself – using breathing exercises and guided meditation can lower stress levels and give you a sense of control. Focus actively on calming your mind, do some yoga and stretching and listen to your favourite music to improve your mood.
Writing down your thoughts and feelings in a journal can become part of your daily routine, not only during winter. It creates a sense of purpose and structure, which may trigger motivation. It will also free up some space in your brain and allow for creativity. Find out more about journaling here.
Reaching out to your support network and talking about your experience during the winter month is essential for your mental health and overall well-being, remember that balancing your mental health is an all-year practice.
If you think that you can benefit from professional support on this issue you can reach out here.
Franziska Richter is a transcultural counsellor with the Willingness Team, offering counselling sessions to individuals and couples. She is particularly interested in sexuality, relationship issues, trauma and general mental health.
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