Winter months — with shorter days, colder weather and less natural sunlight — can definitely affect our mental state. The “winter doldrums” is a feeling of sadness and lethargy that some experience during this season with more acute cases diagnosed as seasonal affective disorder. Greater irritability, lower energy, and even struggling to complete your daily routine can all be common. Maintaining mental health year round is important in supporting your overall health, safety and wellness. Here are a few simple tips that can help you beat these seasonal blues.
Get outside and exercise
It’s well established that regular exercise is good for your body and your mind. As little as 15 minutes of moderate exercise each day can boost your energy, improve your sleep and elevate your mood. Exercise reduces stress and helps you relax. There are many options for at-home workouts, too. Follow along with an online video or virtual exercise class — many of which also offer a way to connect with others as well.
Maintain healthy eating and sleeping routine
A healthy, nutritious diet is another core component of maintaining your health. Processed foods and refined sugar have been linked to increasing mood disorders, including depression. Allow yourself some seasonal indulgences but focus on maintaining balance and fill up on healthy fruits, vegetables, and proteins.
A good night’s sleep is just as vital as your diet. 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 can affect other aspects of mental health, as well. A healthy amount of sleep supports mental and emotional resilience. However, 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 disrupted. To maintain a healthy sleep routine, try going to bed and waking up on a consistent schedule and avoid screen time right before bed. Consistency is key to keeping your body on a healthy sleep cycle, regardless of the amount of daylight.
Stay connected
Studies have shown that having a strong support system and maintaining social interaction can be important in reducing negative mental health symptoms. When in-person gatherings don’t work, schedule regular video chats with friends and family, reach out by phone or email, or send a card or letter. You can even plan virtual trivia sessions, movie screenings and try online book clubs, interest groups, support groups, or other communities. Make sure you talk with someone if you feel you’re struggling — discuss your concerns and how you’re managing them. These interactions can help build up your emotional and mental resilience.
Music, meditation and mindfulness
Listening to music can improve mood, decrease pain and anxiety, and facilitate opportunities for emotional expression. Research suggests that music can benefit our physical and mental health in numerous ways.
Meditation and mindfulness have been shown to improve symptoms of depression and anxiety. Try meditating for even just ten minutes a day. Meditating in the morning can help you start the day on a calm note or clear your mind of the stresses of the day. Meditating before bed can help you wind down. If you are new to meditation or find it tricky to quiet your mind, try a guided meditation video, app, or podcast.
Meditation doesn’t need to be a formal practice. Techniques such as deep breathing exercises, muscle relaxation, and imagery can help lower your stress and increase your feeling of control. 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 yourself.
When to seek help
You can feel more isolated, unmotivated, or stressed during the winter months. While the tips above can help you manage your mental health through the season, it’s possible your feelings may be indicative of a more serious disorder. It’s important to call your doctor if you feel depressed most of the day, are experiencing strong mood swings, have thoughts of death, suicide, or harming others, have decreased interest or pleasure in activities that you usually enjoy, experience changes in weight and appetite or are having unusual difficulty concentrating.
Taking care of your mental health is a year-round practice. It’s darker and chillier than the rest of the year, but there are still several ways to be active, spend time outside and stay connected.
Bliss on Broadway is always ready to offer our full range of massage and skin care services, including this month’s special Winter Glow Facial to help you care for your whole self. Call us at 562-439-4333 or visit www.blissonbroadway.com.