During the winter months we tend to see an increase in sadness and seasonal depression. Sometimes it feels like a never-ending funk, but I promise there are solutions! There are many strategies that you can add to your daily routine to maintain your mental health during these brutal winter months.
Getting A Good Amount Of Sleep
With the clocks changing and it getting dark before 6pm (absolutely insane) it tends to confuse us and our sleep schedules get messed up. Sometimes we start sleeping too much, or not enough. It is really important to try and maintain some type of sleep schedule to ensure that you get about 6-8 of sleep every night. Our bodies really need good sleep in order to function at your best. Getting a good amount of sleep will allow you to have more energy and you may notice a decreased stress level.
Some tips if you are struggling to fall asleep is to make sure you avoid using blue light, aka electronics. Instead of using technology try to fill the time before bed with things like meditation, reading, journaling and more!
Spending Time with friends & family
Sometimes spending a lot of time with your parents can add stress to your life, but I highly recommend spending time with your close friends. Being around people you enjoy is a great way to boost your mood and distract you from negative thoughts. If you are not able to hangout with people in person, a simple phone call can be extremely beneficial for your mental health.
Even if you can only get together for a movie night, or a game night, this would be great for you. Being social is a huge factor in humans, and having the support of your friends can help you get through these tough months.
Get outside and Stay active
Although being outside when it’s cold isn’t the most enjoyable thing, try to get outside when the sun is out. It is extremely important to get that serotonin boost from the sun. Bundle up and take a small walk or even go to your nearest gym and walk on the treadmill. Even if you are unable to get outside, you can get the benefits of the sunlight from a light box. Using a light box is said to be very beneficial for those suffering from seasonal affective disorder. According to the National Institute of Mental Health, sitting in front of the light box for 30-45 minutes in the morning can really make a positive impact on people. Not everyone will benefit from this, especially those who may have certain eye conditions or mood disorders, so make sure to check in with your doctor before trying this.
Going back to trying to get outside everyday, staying active is extremely important for our bodies because it gets our brain and heart more active. Having better physical health can have a positive change on your mental health. I am not asking you to go run a marathon because that’s crazy, but a small walk everyday could be very beneficial for your physical and mental health.
Limit your screen time
During the winter the cold weather tends to trap us inside more than we would like, and we can easily fall victim to doom scrolling. Spending hours on technology everyday is never good for our mental health, especially if you are suffering from seasonal affective disorder. Limiting your screen time could be very beneficial for you because it will prevent falling down a rabbit hole of upsetting things, and it is a good way to protect yourself. Being able to control your media usage will help you fill your time with more productive tasks which may help boost your energy and mood!
Doing all of these things is not going to make your depression go away, but these are some helpful tips that you can implement into your daily routine to try and make the most of your winter. If you need professional help, please get it. Talking to someone may be what helps you get through these tough months! Just know that you are never alone and people are always here to support you and care for you through these rough winter blues.
Reference: https://www.harvardpilgrim.org/hapiguide/strategies-to-maintain-your-mental-health-this-winter/