Protecting Your Mental Health on Long Winter Days

By the time we reach February, it can feel like winter will never end. Temperatures fluctuate wildly, sending our bodies reeling. We’ve already seen snow and ice this year, and these conditions can increase stress for those who must drive or walk through it or cope with schools and businesses closing. Plus, long hours of darkness can negatively impact your sleep schedule, energy levels, and mood – especially if you are prone to or diagnosed with depression or another mental health condition. Here are some ways to snap out of the winter funk and prioritize your physical and mental health!

 

  • Get active every day. Staying active can help boost your mental wellness by getting your endorphins flowing. Set an achievable goal, like going for a 15-to-30-minute walk or reaching a certain number of steps each day. It’s important that this goal is something you can attain with your personal schedule so you are able to stick with it and feel a sense of accomplishment – which will also help boost your mood.
  • Keep your relationships strong. Staying connected to other people is important to staving off a sense of isolation and maintaining your feeling of community. Whether you make a point to get out and do something with those in your household or reach out to friends and family, talk to someone on a personal level every day.
  • Try something new. It’s easy to feel stuck in a rut in the winter, when it’s dark before work and dark when after work. Take some time for yourself and try something new: your brain will benefit from doing something out of the ordinary. You could take a different route to work, try a new food for lunch, or pick up a new activity. Even small changes will revitalize your brain and help diversify your daily routine.
  • Soak in sunlight and fresh air. Don’t stay cooped up inside – spend time in the fresh air every day. You may need to bundle up, but the crisp air and natural light will do wonders for your mind and body. If you aren’t able to get outside during the day, try to spend time in sunny rooms or even find a light therapy lamp to help make your body feel like it’s in the sun.
  • Don’t forget to practice basic self-care. There are plenty of ways to practice and maintain your self-care strategies through the winter. Make sure you get enough sleep and try to maintain a consistent sleep schedule. Once the sun goes down, it’s tempting to go to bed early, but do your best to keep a routine to help your body get better rest. Eat nutritious food and drink plenty of water. Don’t neglect basic tasks, either: a clean body and clean home can do wonders for mood boosts.
  • Maintain physical health. When you’re feeling poorly, it impacts your energy levels and cognition, ultimately impacting your mental health too. Make sure to stay up to date on vaccinations to prevent or mitigate contagious diseases like the flu. On a daily basis, stay hydrated and wash your hands frequently to reduce risk of illness.
  • Know when to reach out for help. Little tips like these can certainly help us feel better throughout the winter by staving off isolation, staying healthy, and keeping your brain active. However, there are times when all the self-care and sunlight in the world can’t help your mental health. Know when it’s time to seek professional help, because it could save your life. At Foothills Community Health Care, our compassionate counselors are ready to help restore your mental health to live a fuller and more rewarding life. As your one-stop health care center, our practitioners can also help diagnose when it might be more than just the winter blues; depression and other mental health disorders need immediate monitoring and treatment.

 

“I protect my mental health in the winter months by keeping a gratitude journal and getting as much natural sunlight as I can by opening curtains to let in natural light and stepping outdoors. If someone experiences symptoms of seasonal affective disorder, they can consider a light therapy box. Seek professional help if you feel significantly sad, empty, hopeless, irritable, worthless, tired, and/or have thoughts of death or suicide most days for two weeks.” – Lisa Richardson, FCHC behavioral health counselor

 

Don’t let winter get you down! Take measures to protect your mental health and support the mental wellness of your loved ones – and know that if you need a helping hand, the team at Foothills Community Health Care is reaching out.

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