Mental health experts say paying more attention to all the little ways we practice self-care (everything you do to stay physically and mentally well) is key. Think about it. Are you feeling more stressed than usual? Maybe listening to music or a morning jog usually keeps your anxieties at bay. You might find they’re not really cutting it these days. You might need to get creative when it comes to what’s going to work for you to keep your energy and mood up, explains Travis Westbrook, PhD, a clinical psychologist at the Wexner Medical Center at The Ohio State University in Columbus. “Sometimes we really have to ‘lay our foot on the gas pedal’ when it comes to taking care of ourselves.” If you’re looking for a little inspiration for how to ramp up your self-care routine, here are 10 tips from Dr. Westbrook and other experts. “Every hour looks like the next hour; every day looks like the next day,” says Paul S. Pottinger, MD, professor and director of the Infectious Diseases and Tropical Medicine Clinic at University of Washington Medical Center in Montlake. A daily commute or making the decision to stop at your local coffee shop provide mental breaks of their own that make our days feel fuller. No matter what your current daily routine looks like, think about how you can adapt it for the cooler, darker months. If you have the flexibility, take a walk during the middle of the day when it’s sunniest. Consider getting fresh air first thing in the morning. Allot time for water, coffee, and tea breaks to give yourself time away from your screen if you’re working at a computer. “If people can somehow build in a rhythm and routine in their day that is somewhat predictable, not too complicated, and leaves room for flexibility, that could help reduce stress and make the workday feel more manageable,” Dr. Pottinger says.
2. Winterize Your Workout Routine, Too
“I love the idea of taking yoga [or other exercise routines] outside as long as you’re dressed in warm clothes that allow for movement and you take plenty of time to warm up,” says Shala Worsley, a certified yoga instructor at the Asheville Yoga Center in Asheville, North Carolina. Outdoor exercise can help serve up an extra dose of vitamin D (sunlight triggers production of this nutrient), which is important for energy and mood. “Try a couple rounds of sun salutations, and then move on to a heat-building pose — for example, plank pose,” Worsley says. And, if you’re used to walking, running, and other cardiovascular activities, you may still do so as long as you wear the right gear for cold-weather workouts. Cleveland Clinic suggests wearing three layers to keep you warm: a moisture-wicking polyester layer, an insulating layer, and then a rain and wind-repellent outer-layer. You’ll also want to invest in a pair of shoes with proper treading, a pair of gloves, and a winter hat. Or try out seasonal outdoor exercises (if you live somewhere where it’s an option), like ice skating, hiking, or cross-country skiing. In the long term, a night of poor or long sleep here and there likely won’t do a great deal of harm. But over time, irregular sleep patterns have been linked with higher risk for hypertension, elevated blood sugar, obesity, and developing heart disease, according to a study published in 2018 Scientific Reports. And oversleeping is associated with health problems, including depression, headaches, heart disease, and type 2 diabetes, according to Johns Hopkins Medicine. Most adults need between seven and nine hours of sleep each night of the year (no matter the season!), according to the National Sleep Foundation.
4. Start Your Day With Sunshine
Seasonal affective disorder (SAD, or sometimes called “seasonal depression”) is a variant of clinical depression where symptoms emerge and worsen in a seasonal pattern, says Westbrook. It can happen in the summer, too, but it’s far more common to show up in the winter months. Many people also experience the far less serious symptoms of the winter blues, characterized by a drop in mood and energy levels in the cold-weather months. “I recommend greeting the sun in the morning by opening your blinds whenever possible,” he says. Exposure to light in the morning helps keep your body clock aligned with its natural circadian rhythm, keeping you energized throughout the day and regulating the release of melatonin (the hormone that signals to your brain it’s time to sleep) at night, according to Cleveland Clinic. Additionally, increased exposure to sunlight throughout the day may help decrease symptoms of SAD. “Natural daylight raises your serotonin levels, which is one of your body’s feel-good chemicals,” explains Holly Schiff, PsyD, a Connecticut-based licensed clinical psychologist for Jewish Family Services of Greenwich. If you suspect you may have symptoms of clinical depression, talk with your doctor. Treatment for depression with a seasonal pattern can often include psychotherapy, medication, light therapy, and vitamin D supplementation, according to Westbrook. Be intentional with your social time. Schedule lunches, coffee dates, or phone chats in advance. Or plan a virtual game night with friends or families you can’t physically get together with in person, Westbrook suggests. And, if you don’t feel quite up to socializing on a cold winter day? The Anxiety and Depression Institute recommends making an effort to get around other people in other ways, even if it’s browsing through a bookstore, or walking through a public place such as a museum.
6. Lend a Helping Hand
When winter disrupts your mood and plans, you may consider other ways to connect with others, such as volunteering your time. “You will feel great knowing that you are making a difference to an individual, your community, and the world,” says Schiff. According to the National Alliance on Mental Illness (NAMI), volunteering offers numerous benefits for your mental health, including reduced stress, boosted confidence, and helping you achieve a sense of purpose. To get started, the national nonprofit group Volunteer Match recommends identifying your passion, then figuring out a time you can carve out of your regular schedule without facing burnout. There are also ways you can volunteer virtually if this is more convenient for you. Consider contacting a nonprofit you’re passionate about, a place of worship, or a local shelter as a few starting points.
7. Engage in Regular Playtime
“Play time or adult recess can help mental health during the winter because doing things that bring an individual joy or pleasure have a relaxing effect that counteracts stress and improves mental health,” Schiff explains. “Play releases endorphins, improves brain functionality, and helps keep adults feeling young and energetic.” Research indeed suggests that adults who report making more time for playfulness in their days also report lower levels of perceived stress. Good options for winter-time play or recess include indoor activities such as dancing, painting, puzzles, or listening to music, says Schiff. If the weather permits, try a group activity you enjoyed as a child, such as dodgeball, an outdoor board game, or tag.
8. Keep Healthy Snacks (and Sips) on Hand
Feeling cooped up, lonely, stressed, or bored can all be triggers for slipping into unhealthy habits when it comes to snacking or maybe imbibing one drink too many, Westbrook says. Pay attention to what situations leave you most vulnerable to these vices, and keep healthy triggers on hand for those occasions, he suggests. If you find yourself eating too much junk food on movie night, stock up on some healthy, portion-controlled snacks instead, like fresh fruit, nuts, or vegetables and hummus. If happy hours leave you throwing back a few too many drinks, consider swapping with a cup of herbal tea or a mocktail.
9. Consider Supplementing With Vitamin D
Vitamin D levels tend to drop in the winter months, when we’re spending more time indoors because a major source of vitamin D is sunlight. And given that vitamin D helps with immune function (that means it strengthens the body’s defense against viruses and other germs), it’s particularly important to make sure you’re getting enough once the seasons change, according to Tod Cooperman, MD, president and founder of ConsumerLab.com, a provider of independent test results and information designed to help consumers and healthcare professionals identify the best-quality health and nutrition products. A meta-analysis published in 2017 in The BMJ found that supplementing with vitamin D was associated with reducing the risk of respiratory infections, especially for people who were vitamin D deficient. Dr. Cooperman makes the following recommendations: Get your vitamin D levels checked. If you’re deficient, ask your doctor about taking a vitamin D supplement or a multivitamin that contains it. A daily dose of 600 to 1,000 IU is safe. And consider taking a magnesium supplement, too, which helps regulate vitamin D levels. Approximately 200 milligrams (mg) per day from a supplement is safe, according to Cooperman. And remember, because there are risks associated with taking too much of any supplement, it’s always a good idea to talk with your healthcare provider before trying something new.
10. Get Your Flu Shot and COVID-19 Booster
Taking care of your mental health can support your physical health, and taking care of your physical health can support mental health. So, take steps to stay healthy and well this winter, like getting your flu shot and recommended COVID-19 vaccines or boosters. Talk to your healthcare provider with any questions. Feeling sick can certainly dampen a mood, as can needing to isolate from others because of an illness or cancel plans, per Cleveland Clinic. The Centers for Disease Control and Prevention (CDC) recommends everyone ages 6 months and older get the flu shot (with a few exceptions). And the CDC currently recommends the bivalent COVID-19 booster for everyone ages 5 and older. The agency recommends receiving this booster if it’s been at least five months since your last booster or your final dose of the original primary series of shots.
11. Ask for Help When You Need It
Holiday plans, travel disruptions, and the fear of catching any of the multiple viruses in circulation can be either a minor or major source of stress. Do reach out for help and support in managing your emotions when you need it, whether via a friend, family member, or medical professional, Westbrook recommends. “You don’t have to struggle with these issues all alone.” And, if you find that possible symptoms of SAD interfere with your daily routine, Schiff recommends talking with a professional about possible therapy, medications, or supplements. “Psychotherapy can provide individuals with a new perspective on their situation, which enables them to regain control, reduce physiological and psychological symptoms and adopt effective strategies that will help them deal with stressful situations with more ease and confidence,” she says. Among some of the techniques she finds helpful for her clients include cognitive behavioral therapy (CBT) and behavioral activation. With additional reporting by Kristeen Cherney.
