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How to Maintain Your Mental Health in Winter
It’s that time of year again. The sun is setting early. The weather is getting colder and colder. And with the rise of respiratory illnesses, including RSV and COVID-19, we’re spending even more time indoors, away from our family and friends. These winter months can take a toll on your physical and mental well-being. You may find yourself feeling more irritable, having low energy, or even struggling to do day to day routines. Maintaining your mental health through these winter months is important in supporting your overall health, safety and wellness. These tips can help you beat the winter blues and manage those negative feelings.
Get outside and exercise
Regular exercise is good for your body and mind. Even getting just 15 minutes of moderate exercise a day can boost your energy, help you sleep better and improve your mood. The cold weather doesn’t mean you are stuck inside. Get creative with ways to stay fit during the winter. Bundle up and go outside to take a walk and get some fresh air and necessary vitamin D. Exercise will reduce stress and help you relax, and spending time in daylight, even in winter, will benefit your mood. If you aren’t able to get outside, there are still many options for at-home workouts. Find online videos to follow along or virtual classes to join. You may even find these types of classes offer a way to connect with others while you enjoy the physical benefits.
Whether outside or inside, getting daily exercise is just one way to keep your body and mind strong throughout the winter months.
Keep up healthy eating and sleep habits
Eating a healthy, nutritious diet is a core component of maintaining a healthy lifestyle. Diets high in processed foods and refined sugar have been connected to worsening mood disorders, including depression. It may be challenging with all those leftover holiday foods and desserts, but focus on maintaining balance - fill up on healthy fruits, vegetables, and proteins, but allow yourself the occasional indulgence.
Getting a good night’s sleep is just as vital. While too much sugar can worsen your mood, so can too little sleep. Lack of sleep has been associated with an increased risk of depression and other mental health effects. And a healthy amount of sleep can improve your mental and emotional resilience. But with less daylight in the winter months, our circadian rhythms - the body’s natural clock that helps regulate important functions like sleep cycles and mood - can be thrown off. To combat this, maintain a healthy sleep routine. Try going to bed and waking up on a consistent schedule. Avoid electronics in the bedroom or watching television right before bed. Consistency will be key in getting your body on a healthy sleep cycle, regardless of the daylight - or lack thereof - outside.
Have a support system and stay connected
Studies have shown that having a strong support system and maintaining social interaction can be greatly beneficial in reducing negative mental health symptoms. COVID-19 changed the way we connect and interact with friends and family and the winter months provide a unique set of challenges. While it was easier to socialize safely during the warm weather by staying distanced outdoors, you can still find ways to connect. Schedule regular video chats with friends and family, reach out by phone or email, or even send a letter in the mail. For some extra fun, plan virtual trivia sessions, movie screenings, or other events. You might even want to make some new virtual connections. Look for online book clubs, interest groups, support groups, or other communities to join.
It’s important to reach out to your support system and talk with those you trust when you feel like you’re struggling. Be open and discuss your concerns and how you’re managing them. These interactions, even virtual, can help build up your emotional and mental resilience.
Keep up with your other appointments
Taking care of your mental health includes taking care of your overall health. Don’t neglect your physical health. Keep up with your regular dental visits, primary care visits, and any other ongoing wellness appointments. Many practices are still offering telehealth appointments when possible. So you can still take care of your physical health without needing to go out in the cold!
Meditate and be mindful
Meditation and mindfulness has been shown to improve symptoms of depression and anxiety. Try practicing meditation for even just ten minutes a day. Meditating in the morning or before bed can help you start the day on a calm note or clear your mind of the stresses of the day. If you are new to meditation or find it difficult to quiet your mind, try some guided meditation videos, apps, or podcasts. Meditation also doesn’t need to be a formal practice. Other activities such as yoga, listening to your favorite song, or taking a quiet walk - even in the cold weather - can help you be mindful and check in with your body and mind.
Adopt some CBT practices
Cognitive-behavioral therapy (CBT) is a type of treatment that helps people learn to identify thought patterns that have a negative influence on their behavior and emotions and how to change those patterns. These automatic negative thoughts are replaced with more objective, realistic thoughts. If you are not able to see your therapist as often, are still waiting to connect with a therapist, or are unable to access therapy, you can still adopt some of these CBT practices into your daily life.
Journaling: Writing is an effective way to gather information about your thoughts and feelings. Document the time of the mood or thought, the source of it, how intense it was, and how you reacted. You can also list the negative thoughts that occur and the positive thoughts you can choose instead, and keep track of the new thoughts and behaviors you put into practice. This helps you better identify, describe, and evaluate your moods and thought patterns, and in turn, better change, adapt, or cope with them.
Cognitive restructuring or reframing: This involves identifying and challenging the negative thought patterns and cognitive distortions you frequently experience. Once identified, you can explore why they took root and learn how to reframe those thoughts so they’re more positive and productive. For example, if you have a difficult day at work, thinking, “I’m useless and a terrible worker” can be reframed as, “This wasn’t my best day, but I’m skilled at my job and a valuable worker.” You can find several worksheets online that can help you identify and reframe your cognitive distortions.
Relaxation and stress reduction techniques: Techniques such as deep breathing exercises, muscle relaxation, meditation, and imagery can help lower your stress and increase your feeling of control. Practicing these techniques during a distressing or stressful situation can break the cycle of those negative thought patterns and clear your mind so you can think more rationally and logically.
Behavioral experiments: These are designed to identify the thought patterns that influence your behavior. Before starting a task that typically makes you anxious, you predict what will happen, and afterward see if the prediction came true. Over time, you will see that the worst-case scenario you were worried about isn’t likely to happen. This helps reduce that initial anxiety and “what if” type of thinking that may keep you from starting or completing those tasks.
Activity scheduling and behavior activation: When we’re stressed, pleasurable activities are often the first to go. This can be especially true during the winter months when it feels harder to get out of the house and be motivated. Intentionally taking part in activities that you enjoy reduces negative thinking and promotes positive emotions and well-being. Try scheduling the activities you’re likely to put off - going for a walk, working on a hobby, running an errand, or learning a new skill. By scheduling these activities, you’ll be more likely to follow through with them and, in turn, benefit from the positive feelings that come from doing the enjoyable activity.
When to seek medical attention
The winter months may have you feeling more isolated, unmotivated, or stressed. While these tips can help you manage your mental health through these months, it’s possible your feelings may be indicative of a more serious disorder. It’s important to call your doctor if you experience signs such as:
Feeling depressed most of the day
Decreased interest or pleasure in activities that you used to enjoy
Changes in weight and appetite
Feeling worthless, hopeless, or excessively guilty
Difficulty concentrating more than usual
Experiencing strong mood swings
Thoughts of death, suicide, or harming others
Taking care of your mental health is a year-round practice. The winter doesn’t mean you’re stuck indoors and it certainly doesn’t mean you can’t do the things you enjoyed in the warmer months. While you may need to be a little more creative, you can certainly still connect with others, enjoy outside activities, and get that social interaction we all need to stay mentally healthy and happy. With these practices and healthy habits, it’s possible to see the sunnier side of winter.
Start the year with gratitude! Create your own Gratitude Jar and jot down something you’re grateful for every day this month. Let’s see how much positivity we can collect by the end of January! #GratitudePractice
How to Prep Yourself for the Post-Holiday Blues
A 2011 research review indicated a decline in individuals using or admitted to psychiatric emergency services, engaging in self-harm behavior, or attempting or dying by suicide as Christmas approaches.
However, there was a rebound across the board post-holiday.
There are several reasons why someone may experience post-holiday blues, notes Mike Dow, psychotherapist at Field Trip and New York Times bestselling author of “The Brain Fog Fix.”
These include:
that everyone else had a great time with loving families during the holidays
loneliness
isolation
family problems, like estrangement
pre-existing mental health issues
alcohol misuse or binge-drinking during the holiday
Dow says loneliness and isolation are two of the most striking factors in the development of post-holiday blues. He says this makes sense based on epigenetics, or the study of how behavioral and environmental factors influence how genes work without changing DNA.
“The stress of loneliness can ‘turn on’ genes for mental illness—especially in those with a personal or family history,” Dow says.
On the flip side, Dow notes that people who enjoy spending time with their family and friends may get a boost of feel-good neurotransmitters like dopamine, serotonin, and oxytocin.
When the season ends, so does that boost and the let-down begins.
A survey of 1,000 Americans suggested that 47 percent of men and 40 percent of women engaged in binge drinking on New Year’s Eve, more than any other holiday.
In the survey, binge drinking was defined as five or more drinks for men and four or more for women in two hours.
The CDC defines binge drinking as four drinks or more on a single occasion for women and five or more during a single occasion for men.
Though not about post-holiday feelings in particular, a 2020 study of people in Singapore linked binge drinking with mental health issues and reduced quality of life.
Preparing for post-holiday blues
You may think it’s too early to think about post-holiday blues, but Dow says it’s never too soon to have plans for prevention.
Set boundaries for the holidays
Post-holiday blues may be triggered in part by your experience during the holidays.
Feeling obligated to attend events with family members you have issues with or participating in traditions you don’t enjoy can lead to feelings of frustration.
You may also look at other friends’ happy social media posts and feel envy.
“Set boundaries, especially if you’re a people pleaser,” Dow says.
Boundaries may mean skipping certain family functions, but you may also be able to strike a compromise that appeases a loved one while protecting your mental health.
“If your mom wants you to come home for 10 days, but you grow increasingly anxious at home, then go for a weekend,” Dow suggests. “If you’re more comfortable at a hotel, then sleep there.”
Change the way you think
Mazzei notes that people may spend the holiday season dreading what comes after. She suggests nixing these unhelpful thoughts through cognitive reframing.
“For example, you may reframe the thought, ‘January is going to be a terrible month’ into ‘Although I will miss the holidays, I’m going to focus on what’s important to me now and be grateful for the time I experienced during the holiday,’” Mazzei says.
Though there aren’t studies on cognitive reframing specifically related to the holiday season and the period after, a 2018 study of 201 people with severe mental illness and post-traumatic stress disorder (PTSD) suggested cognitive restructuring significantly reduced PTSD symptoms.
Establish a self-care routine
Staying in a routine can be hard during the holiday hustle, but Ficken says routinely making time for yourself can help you transition from one season to the next.
“The parties and holiday fun might be over, but your self-care routine remains,” Ficken says. That consistency can help get you through those blues.”
Ficken says this routine doesn’t have to be elaborate. It might simply be walking once per week or getting coffee with a good friend every Friday morning.
Use the buddy system
Some people experience post-holiday blues after the whirlwind of social events. The sudden solitude can bring up feelings of isolation and loneliness.
Leaning on friends can help you continue to feel connected. If you’re anticipating post-holiday blues, give someone you trust a heads up.
“Connect with a friend and ask for what you need in positive and very specific requests,” Dow says. “It’s a lot easier for your best friend to check in with you every day via text if you ask for that.”
Vague statements like, “The time after the holidays is no fun,” may only elicit a nod rather than an actionable, helpful response from your friend.
During these conversations, be honest about your feelings.
“Look at your system of support and share some of your post-holiday blues experiences with them,” says Kiana Shelton, LCSW, of Mindpath Health.
They may be experiencing similar feelings, and you’ll feel less alone.
Practice gratitude
Practicing gratitude during the entire holiday season can allow good feelings to carry over into the rest of the year.
“Try to come up with three things that you are grateful for daily,” Mazzei recommends. “Continue with this practice after the holidays.”
Research from 2019 indicated that gratitude might increase life satisfaction.
Schedule events for after the holidays
Though the steady flow of parties and gatherings can be stressful, not everyone looks forward to the added downtime post-holidays.
Shelton suggests making plans to continue to make plans with those whose company you’d like to keep—particularly if the holidays remind you that you don’t see one another often enough.
“Some of our post-holiday blues consist of reflecting on how infrequently we see family and friends during the rest of the year,” Shelton says. “Setting up plans can give you some more things to look forward to.”
Cope on-the-fly
Even if you have a support system and coping mechanisms prepared, you may be taken aback by how challenging the post-holiday blues are this year.
You can acknowledge your feelings by journaling or speaking with a friend, but this step is essential.
“There’s that sweet spot that lies in between ruminating in loneliness and denying it,” Dow says. “Once you acknowledge your feelings, they will tend to feel manageable.”
Dow says that reframing feelings, including challenging ones, allows you to examine what changes are necessary.
“Lonely? Time to form deeper relationships,” Dow says.
Empty? Consider volunteering or adding something that will bring meaning into your life. Feeling down about yourself? Time to make a change in the coming year.
Finally, circle back to gratitude journaling and write down three things you’re grateful for.
Line up professional support
If the post-holiday blues typically hit you particularly hard, ensure you have professional support in place.
“You could set up a session with your therapist for the day after Christmas just in case you need it,” Dow says.
It may feel like a setback to feel so down, especially if you’ve worked hard on your mental health all year and were able to scale back on therapy sessions.
Still, Shelton stresses it’s important to give yourself grace.
“Adjustment periods can be hard, but with a few tools, you can find yourself back to your version of normal rather quickly,” Shelton says. “Consider this a quick mental health tune-up.”
You can find therapists through:
family and friend referrals
healthcare providers
Insurance
Takeaway
Mental health providers say post-holiday blues are a normal response to adjusting to life after the winter holidays. They occur for different reasons in different people.
If you know you struggle with post-holiday blues, you can prepare for them in advance. Line up support, such as friends or a therapist.
Establishing year-round self-care routines and planning fun events for January and February can also ease the transition.
