Be Well: How to take care of your mental health all winter long

Winter can be a magical time. However, as the days grow short and the weather turns cold, it’s not uncommon for many people to feel tired and sad. Don’t worry! We have tips and resources to support your health and well-being through the darkest season of the year.

The holiday season is a joyful time for many, filled with fun celebrations and family get-togethers. But it can also be a stressful or lonely period. That’s especially true if you are dealing with personal challenges, don’t have close family, or are missing loved ones.

If you are feeling the “winter blues,” it’s important to know that you are not alone. Many others feel the same way. The good news is there are things you can do to make yourself feel much better.

Step back from the pressure of trying to be happy and merry all the time. Your mental health is important, and it’s perfectly fine to seek help if you need it.

Say boo to the blues

Here are some tips to chase away the cold-weather blues:

Stay active

Exercise can boost your mood. When you exercise, your body releases chemicals called endorphins that make you feel good and reduce stress. Even a short walk every day can make a difference. Or try indoor activities like home workouts.

Connect with people

Spending time with friends and family can help lift your spirits, even if it’s just a phone call or video chat. Don’t feel like you can talk to the people around you? Think about joining a group or club that does activities you enjoy.

Eat healthy

A balanced diet with plenty of fruits, vegetables, and whole grains can boost your energy and keep your mood steady.

Get sunlight

Natural light helps your body produces vitamin D, sometimes called the “happy hormone.” Vitamin D helps your brain produce chemicals that improve your mood. If you can’t go outside, consider an indoor light box or light therapy lamp that mimics sunlight. (Be sure to talk to your doctor first to see if light therapy is right for you.)

Keep a regular sleep schedule

Try to go to bed and wake up at the same time each day. People who keep a regular schedule report being more alert and less tired.

Try relaxation

Techniques like deep breathing, meditation, and yoga can help slow your heart rate, reduce stress, and improve mental health.

Don’t be afraid to seek help

“Winter blues” is usually mild and goes away on its own as the seasons change. But sometimes it can turn into Seasonal Affective Disorder (yes, SAD, for short). SAD is a more serious form of depression that happens at the same time every year, usually in the winter.

Did you know? Health insurance plans, including Apple Health (Medicaid), cover mental/behavioral health services (including therapy). Apple Health members don’t have to pay anything out of pocket when they see a behavioral health provider who is in their plan’s network.

If your symptoms don’t get better and interfere with your daily life, it’s time to get help. Remember, seeking help is a sign of strength, not weakness.

“Are you not feeling or acting like your usual self lately? If so, take care of yourself and see your primary care provider or a mental health specialist for further assessment,” advises Dr. Terry Lee, Senior Behavioral Health Medical Director at Community Health Plan of Washington.

“It’s helpful to address concerns as soon as possible. And if things are OK, that can be very reassuring to know,” Lee says.

Several types of therapy and medication can be very helpful. Many therapists offer virtual visits.

Bottom line: It’s important to take care of your mental health, especially during the dark, wintry months. You’re not alone, and there are many resources and people ready to support you.

Tip: If you or someone you know is struggling or going through a mental health crisis, call or text 988 or chat 988lifeline.org. The 988 Lifeline connects you to trained crisis counselors who can help. It’s available 24 hours a day, seven days a week, and it’s free.

More resources for winter mental health