Winter brings shorter days, lower temperatures, and reduced sunlight, which can pose challenges not just for physical health but also for mental well-being. Many people experience mental health issues like seasonal affective disorder (SAD), anxiety, or depression during this time.
However, with proper care and attention, it is possible to manage mental health effectively during winter. Here are nine tips:
1. Get adequate sunlight
A lack of sunlight during winter can significantly impact mental health by affecting serotonin production, which regulates mood. Spend time outdoors in the sun or near windows to improve your mood. If natural sunlight is limited, consider light therapy, which mimics natural light and can help alleviate symptoms of seasonal depression.
2. Stay physically active
Exercise is a powerful way to enhance mental health. While winter often encourages staying indoors, regular physical activity is essential. Engage in activities like walking, yoga, or going to the gym. Indoor options such as dancing, stretching, or yoga can also be effective if outdoor exercise is not feasible.
3. Maintain a balanced diet
Winter often tempts people to consume heavy, comfort foods. While these may offer temporary solace, balancing them with nutrient-rich foods is crucial for mental health. Include omega-3 fatty acids (e.g., walnuts), antioxidants (e.g., leafy greens), and vitamins like D and B12 in your diet to stabilise mood and boost energy levels.
4. Stay connected with others
Feelings of isolation are common during winter and can worsen mental health issues. Stay in touch with family and friends, even virtually, through phone calls or video chats. Regular interactions help combat loneliness and foster emotional well-being.
5. Ensure quality sleep
Sleep is vital for mental health, but winter’s shorter daylight hours can disrupt sleep patterns. Maintain a consistent sleep schedule, reduce caffeine and screen time before bed, and create a restful sleep environment to improve sleep quality.
6. Practice stress management
Winter can bring various stressors. Practices like meditation, deep breathing exercises, and mindfulness can help reduce stress and improve mental clarity. Dedicate time daily to these activities for long-term mental health benefits.
7. Create a comfortable environment
Your physical surroundings greatly influence mental well-being. Make your home cosy and inviting with warm lighting, soft blankets, and uplifting decorations. Adding plants or playing soothing music can also promote a sense of calm and reduce feelings of loneliness.
8. Engage in winter activities
Winter offers unique opportunities for enjoyment. Engage in seasonal activities like snow games, hiking, cooking, or pursuing hobbies to lift your spirits and stay active.
9. Seek professional help
If persistent sadness, fatigue, anxiety, or changes in sleep and appetite become overwhelming, consult a mental health professional. Specialists can provide appropriate advice and treatment to manage mental health challenges effectively.
With these strategies, winter can be navigated with improved mental resilience and well-being.
—Dr Anmolbandhu Karki is a Head Neurology and Psychiatry Specialist and a lecturer at Universal College of Medical Sciences, Bhairahawa.
