As winter approaches with its shorter, colder days, you may also feel a seasonal shift in your everyday routine. You may have less energy to exercise, want to sleep for longer in the morning, or go out less in the evenings and rather stay home on the couch with a cosy blanket and a warm drink.
While winter is definitely a time for slowing down, this physical shift in your habits may be affecting your mental outlook in a negative way. More time inside and less physical activity means less exposure to sunlight and fresh air, for example, which can lead to a lower mood, less energy and even seasonal depression. The good news is that a few simple tweaks to your daily life can keep you grounded, uplifted and in a positive frame of mind throughout the winter months. Here are five ways to help you prioritise your mental health this coming winter:
Shake up your nutrition
What we eat has a direct impact on how we feel. Colder weather naturally makes us reach for heavier meals higher in carbohydrates and sugar, such as warm bread, cheesy pasta or warm desserts. While everything is okay in moderation, these kinds of foods can lead to energy crashes and mood dips. Try including seasonal vegetables, whole grains and healthy fats in your meals, which can help keep your blood sugar more stable and your mind clearer. Portion size can also make a difference in helping you feel less sluggish and lethargic. You could also try eating dinner earlier in the evenings or adding more crunchy greens to that comforting bowl of lasagne.
Expose yourself to sunlight
We’re lucky to have a moderate climate with plenty of sunshine most of the year, which means that even during the winter months, you can still get your regular dose of vitamin D. Research shows that vitamin D has a direct impact on your mental health and low levels are associated with increased symptoms of depression and anxiety. Make it a priority to take a 15-20 minute walk outside daily, which can work wonders for regulating your mood. If you work indoors, prioritise getting outside during your lunch break or working in a space with as much natural light as possible
Move your body
You’ll probably already know that regular exercise elevates your heart rate and improves circulation for better overall physical health. But it has a huge impact on your mental health, too: research shows that exercise reduces levels of the body’s stress hormones, such as adrenaline and cortisol. It also stimulates the production of endorphins, which are the chemicals in the brain that are the body’s natural painkillers and mood elevators.
Getting regular exercise doesn’t mean setting aside hours every day to participate in extreme sports. A simple morning or evening walk can have the same effect, as can taking part in a fun group activity such as soccer, netball, or padel. Swimming is also a great low impact exercise no matter what your age or fitness level: as well as improving cardiovascular health, muscle strength, and endurance, it’s also great for mental well-being and combatting stress.
Stay connected
While the colder weather may make you want to hibernate more, maintaining social connections is crucial for good mental health. Whether having a friend over for tea, joining a class for a hobby you’ve always wanted to try or simply chatting with a work colleague, human interaction boosts our mood and reminds us we’re not alone. Besides your immediate community, our connected world means other options are available. If you belong to a medical aid like Fedhealth, for example, you can access the October Health app, which gives you access to a wide range of mental health resources such as sessions hosted by mental health experts, personalised videos and articles, mental health assessment trackers and more. Having this kind of resource available can help prevent your seasonal blues from turning into something more serious.
Get in the flow
Rather than resisting the change in season, simply accepting it as it is can be a huge relief as you’re “going with the flow”. Relish the opportunity to prioritise sleep and go to bed earlier, create a comforting ritual like morning stretches with a cup of herbal tea, or take an early evening walk just before sunset. Taking up activities that ground and encourage mindfulness can also be helpful – whether it’s planting winter herbs in a pot on your windowsill or knitting an item of clothing with some brightly coloured wool. Even half an hour of breathwork, yoga or meditation (there are plenty of resources for these online) each day can make a huge difference in shifting your mood. Whatever you choose, try to make it a regular practice.
Wellbeing isn’t just about what you eat or how fit you are – it’s also about checking in with yourself, being gentle with where you are and reaching out to people when you need extra support. And staying mentally healthy in winter isn’t about dramatic change either: it’s about small, consistent actions that nurture your mind and body. With this in mind, winter doesn’t have to mean a downward slide into low energy and blue moods. With a bit of intention and the right support tools, let’s use this season as an opportunity to reset, reflect and reconnect with yourself and with others.
