Prioritizing Mental Health During Shorter Days and Colder Weather
It is common during the winter months to feel a sense of gloom or unhappiness. If you live where the winter months feel like winter you know that the day time often feels short and the weather can be intensely cold. Sometimes these negative feelings that often appear at the end of fall and last throughout the end of winter can feel overwhelming and even debilitating.
These feelings can be identified as the “winter blues” and in some cases a Seasonal Affective Disorder diagnosis is warranted. Seasonal affective disorder is a type of depression related to the changing of seasons oftentimes from warm sunny months to the cooler fall and winter.
The following signs and symptoms can appear when someone is experiencing seasonal affective challenges. It is normal to feel one or some of the following symptoms throughout the winter months. If you feel like you are experiencing these symptoms for multiple days at a time and you are unable to find your motivation or energy it is recommended to check in with your health care provider.
Feeling low-energy or sluggish
Change in appetite
Loss of interest in activities one generally enjoys to engage in
Feeling grouchy or irritable
The impulse to isolate or socially withdraw from friends and/or family members
Experiencing difficulty to concentrate
If you want to focus on prioritizing your mental health during the winter months when you may be feeling those “winter blues” you can try some of the following strategies:
Finding the Light:
Try to spend 15-30 minutes of the daylight outside. Even if it is cloudy, being outside during the day can provide enough sunlight to boost your Vitamin D levels and mood.
Staying Active:
Physical activity releases endorphins which can serve as another mood boost in addition to minimizing anxiety and feelings of depression. Exercise looks different for everyone so whether you're going to the gym, taking a walk outside, or engaging in stretches at home your mental health can experience benefits.
Maintain a Routine:
Finding a routine that works for you can be another factor that aids mental health throughout the winter months. This can look like going to sleep and waking up at the same time daily, eating meals at the same time, engaging in daily leisure activities, or showering and getting dressed for the day even if you don’t necessarily have anywhere to go.
Occasionally Unplug:
Unplugging from electronic devices on occasion can improve over-all well-being year-round. Setting boundaries from constant notifications and information over-load can help your mind reset and relax without distraction. You can utilize your unplug to foster relationships, get into a good book you’ve been wanting to read, or take in your surroundings on a walk.
Stay Connected:
Socializing regularly during the winter months can help you feel connected to others and fight against the impulse to isolate. Socializing can look like checking in with friends, going to visit family, volunteering, joining a sports league, or engaging in a new class whether it’s educational, leisure, or active-based.
Seek Professional Help:
If you are experiencing a regression in your mental health during these winter months know that you don’t need to tough this out on your own. Therapists at SG THERAPY GROUP are here to help you navigate these feelings and identify ways you can put your well-being at the forefront in order to enjoy your winter rather than constantly wishing for it to be over.
This time of year for many is not easy. Make sure you are checking in with yourself physically and mentally to see how you are feeling and determine what your needs are. Find what works for you individually and take on these winter months by giving yourself grace, the power to make your own choices, and to try new things.
Molly Adams, LCSW
About the Author
Molly Adams, LCSW is a clinical social worker specializing in first responders, trauma & PTSD, grief, anxiety, and life transitions. She incorporates Mindfulness-Based Cognitive Therapy and Rogerian Therapy into her treatment. Read more about Molly here.