It gets dark really early in winter (in the northern hemisphere). It can get uncomfortably cold. Driving or even walking outside can be treacherous. And then there are colds, flu, and other winter maladies. Plus, the seasonal holidays can provide extra stress.
How can you stay mentally healthy and enjoy the season? Here are some tips.
- Keep consistent bedtime and wake-up times. If possible, try to avoid irregular sleep duration, which can lead to atherosclerosis, when fatty deposits build up in arteries and can cause stroke or heart attack. Seven to nine hours of sleep should be enough. Too much sleep is as unhealthy as too little; it can cause depression, headache, heart disease, or type 2 diabetes.
- Get sun when you wake up. Exposure to sunlight in the morning combats seasonal affective disorder (SAD). It also keeps your body clock aligned with your natural circadian rhythm. Sunlight raises the level of serotonin in your body. That’s a “feel good” chemical!
- Stay positively connected to others. Humans are social animals. Activities shared with a friend are more motivating and, therefore, more likely to be repeated than solo activities. Even virtual socialization helps.
- Take an “adult recess.” Do something fun with a friend or try an activity you used to like as a child. Playfulness is a great strategy for coping with stress. Playing releases endorphins, more “feel good” chemicals, and that increases your life satisfaction.
- Volunteering is another way to connect with others. The many benefits of helping others include more confidence, less stress, and a stronger sense of purpose. Whether you mentor a teen virtually, cook lasagna for someone in need, or make regular phone calls to someone who is isolated, helping others ends up helping yourself. Check out the volunteer opportunities, on-site or virtual, on Idealist.
- Check with your healthcare provider about vitamin D and magnesium supplements. Since sunlight is a major source of vitamin D, you may need additional in wintertime. Magnesium helps regulate vitamin D levels. A blood test can determine if you need a supplement.
- Reach out for help if you need it. If winter is interfering with your daily life, it’s wise to talk to a healthcare professional who may recommend medication, mental health therapy, or supplements. Knowing when to get help is not a weakness, it’s a strength.
