Promoting Mental Health in Winter
This content is provided as general information and may be used for general self-improvement purposes. This information does not replace medical advice, treatment, or diagnosis from your healthcare providers.
If you notice any changes to your health consult with your team of healthcare providers.
If you or someone you care about is in crisis, use the 24/7 Crisis Hotline 988 or visit the nearest emergency room.
Promoting Mental Health in Winter
As the honest Ned Stark proclaimed, “Winter is coming.”
Today I pulled out my “happy lamp,” there is snow on the ground and trees, temperature is below freezing, and it is November.
Winter has arrived in the subarctic, and it has been beautiful so far!
Last month I wrote specifically about seasonal depression (& I appreciate the feedback from those who found it helpful!).
As an online therapist in Alaska I frequently encounter depression.
6 Ways Alaskans Can Prevent the "Winter Blues"
Quick reminder:
Depression is preventable and treatable, and meeting with a mental health professional can help.
5 Things to Consider when Seeking a New Therapist
Winter & Mental Health
Winter can be a challenging time of year for some adults who experience depression (or other mood disorders), and alternatively, winter may be a beloved season among other adults!
People who notice changes in their mental health in the fall-winter are not failures; there are notable influences on mental health this time of year.
One culprit is Daylight Savings Time: DST is associated with worsening several aspects of health, including mental health, cardiovascular health, pregnancy, and childbirth (Zhang, Dahlen, Khan, Edgreen, Rzhetsky, 2020).
Another culprit is stress: stress can cause sleep disturbance (Connection Between Sleep & Mental Health).
Consistent low-quality sleep decreases the body’s ability to regulate, react, be creative, operate, come up with jokes, and process. Stress can stem from the holidays, school (the end of the semester is near), family, finances, the election, new or changing health conditions, and spending less time outdoors are some reasons why winter can be stressful for adults.
Promoting Psychological Well-Being During Winter
Winter can bring joy among people who adapt well to the circadian rhythm disruption and seasonal stressors.
As a quick review, here are signs about worsening mental health.
This content is educational and does not replace a diagnosis from a licensed or pre-licensed mental or behavioral healthcare professional.
Consult with either a therapist, counselor, psychologist, or psychiatrist to seek or confirm a mental health diagnosis. These providers are uniquely trained to diagnose and treat mental health disorders such as depression, anxiety, perinatal mood and anxiety disorders, PTSD (Post Traumatic Stress Disorder), and grief.
Signs of Declining Mental Health
1. Increase in substance use.
2. Noticing feeling either: fatigue, irritability, sadness, low energy, low self-worth, and/or hopelessness.
3. Spending less time with friends and family; feeling lonelier.
4. Sleeping too much or too little.
5. Little interest or energy to engage in activities or hobbies.
This list below outlines habits and activities that can promote psychological well-being. Incorporating one new habit into one’s routine can make a noticeable difference!
Trying too many new things at once can be overwhelming and confusing: it is challenging to know what works and what does not work amidst several new variables.
Activities that Promote Mental Health
1. Prioritize a consistent sleep schedule.
(Had to get the obvious one out of the way)
2. Identify 5 moments each day where you feel grateful, and journal those moments at the end of the day.
As a cognitive behavioral therapist, my work emphasizes the power of thoughts (cognitions, or “automatic thoughts” in therapyspeak).
Practicing gratitude daily has positive benefits for adults: increase positive mood, decrease symptoms of depression and anxiety, and sense of happiness (Diniz, Korkes, Tristão, Pelegrini, Bellodi, & Bernardo).
3. Listen to a song / album that makes you feel happy or upbeat.
45 Regulation Activities for Adults
4. Connect with a friend or relative over the phone, send them a meme on social media, or mail a hand written letter.
Adults who experience depression tend to isolate.
Sharing connections with friends, family, and community members promotes psychological and emotional well-being.
17 Habits that Improve Well-Being
5. Move your body: find ways to be active each day for at least 30 minutes.
Go for a walk, perform chair yoga, water aerobics, ski, build a snowperson / snowzilla, fold a dozen quilts (or one quilt a dozen times), or go sledding.
6. Meet your basic needs with hydration and nutrition.
Drink plenty of water and warm cups of tea.
Recall that changes in appetite can reflect an early symptom of depression (and other mental health conditions).
7. Clean your home or a small area.
Set a time, play music, and spend 10-20 minutes cleaning up a bedroom, kitchen, or go-to hangout spot. Having a sense of accomplishing something in addition to less visual clutter is a nice mental health boost!
8. Seek help from a mental health professional
Read more: Stellar Insight Counseling Mental Health Blog
About the Author
Hello, my name is Nicole Zegiestowsky, M.S. (she/her) and I am a pre-licensed therapist in Alaska.
I use a trauma-informed approach to provide individual and group therapy to LGBTQ+ adults and perinatal/postpartum populations for concerns relating to anxiety, depression, PTSD, and/or difficulty with sleep.
Learn more about the virtual counseling services I offer for individual adult therapy and group adult therapy.
References
Diniz, G., Korkes, L., Tristão, L. S., Pelegrini, R., Bellodi, P. L., & Bernardo, W. M. (2023). The effects of gratitude interventions: a systematic review and meta-analysis. Einstein (Sao Paulo, Brazil), 21, eRW0371. https://doi.org/10.31744/einstein_journal/2023RW0371
Zhang, H., Dahlén, T., Khan, A., Edgren, G., & Rzhetsky, A. (2020). Measurable health effects associated with the daylight saving time shift. PLoS computational biology, 16(6), e1007927. https://doi.org/10.1371/journal.pcbi.1007927