Tips for Supporting Your Mental Health During the Winter Months

Winter can be tough on your mental health because the shorter days and colder weather contribute to feelings of isolation and sadness.

Drew Pittman, PMHNP, at Sound Psychiatry and Wellness provides virtual psychiatric care in Colorado, Ohio, Florida, and Massachusetts. He knows firsthand how winter can impact mental well-being and offers guidance on navigating these months.

How winter affects your mental health

Certain mental health conditions worsen during the winter. Among them is seasonal affective disorder (SAD), which affects millions, leading to symptoms such as:

• Fatigue and increased sleep
• Depression and persistent sadness
• Social withdrawal
• Appetite changes
• Low energy
• Difficulty concentrating and making decisions

SAD is most prevalent in fall and winter, when the days are shorter and colder. The farther away you live from the equator and the higher your altitude, the higher your chances of developing SAD.

If you have an existing major depression or anxiety disorder, winter can heighten your symptoms.

Winter can also exacerbate bipolar disorder, so you may experience depressive episodes during this season. 

Practical tips to stay mentally healthy this winter

As a down parka protects you from the cold, these tips can help you stave off the mood-wrecking winter elements. 

Light up your day

Work some light therapy into your daily routine to change your mood in a snap. Light therapy lamps mimic natural sunlight and can help regulate your body’s circadian rhythm, which helps you get better sleep. Sit near a light box for about 20 to 30 minutes each morning to boost your mood and energy levels.

Stay active

Physical exercise is a great way to combat the winter blues. Engage in activities you enjoy, whether a brisk walk, yoga, or a virtual dance class. Exercise releases endorphins and helps keep your mind focused and clear.

Maintain social connections

Isolation intensifies feelings of depression and anxiety, so don’t cancel your friend’s dinner invite and keep mingling with coworkers. Make an effort to maintain social connections, even through virtual meetups or phone calls. A solid support network provides emotional comfort and reduces feelings of loneliness.

Nourish your body

A balanced diet of fruits, vegetables, and whole grains can positively influence your mood. Focus on omega-3 fatty acids found in fish, flaxseeds, and walnuts — studies show they reduce symptoms of depression.

Establish a routine

As the change in the weather ramps up your symptoms of SAD, depression, and other mental health issues, it’s tough to find the motivation to stay on task and get things done. 

Creating a daily routine gives you structure and a sense of normalcy that can keep you on track and stable. Set regular times for sleeping, waking up, working, and relaxing. Consistency calms stress.

Be mindful

Mindfulness techniques, such as meditation and deep breathing exercises, can help you stay grounded. Dedicate a few minutes each day to focus on your breath and clear your mind. Apps like Headspace® and Calm offer guided sessions that you can easily follow.

Professional support from Sound Psychiatry and Wellness

While these tips can help you manage winter-related mental health challenges, they’re no match for Drew’s professional support. 

He provides telehealth services — the most convenient, accessible, and confidential psychiatric care. Whether you’re dealing with generalized anxiety disorder, bipolar disorder, or major depression, Drew’s empathetic and patient-centered approach can get you through the winter and the rest of the year.

We also offer medication management and natural remedies. Drew uses genetic testing to tailor treatments to your needs. 

Call Sound Psychiatry and Wellness or book an appointment online to explore in-person or telehealth mental wellness solutions this winter.