Maintaining Positive Mental Health During the Long Winter: Tips for Staying Well

By Sarah Rogers, MA, LPC, CCTP, NCC

Winter can be beautiful, but it also brings challenges to our mental well-being. The long, cold months and the limited daylight can make it hard to maintain a positive outlook, especially if you're prone to feeling down during this time of year. However, there are several strategies to stay mentally healthy and keep your spirits high throughout the winter months.

1. Get Plenty of Natural Light

One of the most significant contributors to winter blues, or Seasonal Affective Disorder (SAD), is the lack of sunlight. The shorter days and overcast skies can disrupt your body’s natural rhythm and lead to feelings of sadness or fatigue. To combat this, try to maximize your exposure to natural light during the day. If possible, spend time outside, even if it's just for a short walk. The natural light can help boost your mood and energy levels.

If you’re working inside, try to position your workspace near a window. If this isn’t an option, consider investing in a light therapy box. Research has shown that light therapy can be an effective way to treat SAD and improve mood during the winter months (Lam et al., 2006). By exposing yourself to bright, artificial light for about 30 minutes each day, you can simulate the effects of sunlight and help reduce the symptoms of depression.

2. Stay Active

Exercise is another powerful tool in maintaining mental health. Regular physical activity increases the production of endorphins, the body’s natural mood boosters. Although winter weather can make it harder to stay active outdoors, there are still plenty of indoor activities to keep you moving. Whether it’s doing yoga, following an online workout video, or simply dancing around your living room, find ways to incorporate movement into your day.

The benefits of exercise are well-documented. A study by Blumenthal et al. (1999) showed that aerobic exercise could be just as effective as antidepressant medication in treating major depression. So, while it might be tempting to hibernate under a blanket, try to get moving to help combat the winter blues.

3. Maintain Social Connections

Winter can sometimes feel isolating, especially when it’s harder to get out and meet friends. But maintaining social connections is crucial for your mental well-being. Make an effort to stay in touch with loved ones, whether through phone calls, video chats, or even social media. Consider scheduling virtual hangouts or small gatherings when it’s safe to do so.

If you feel disconnected or lonely, there are community groups and online platforms where you can meet new people or find support. Social support is a key factor in mental health, and staying connected with others can help buffer against feelings of isolation (Cohen & Wills, 1985).

4. Practice Self-Care and Mindfulness

Taking care of yourself is always important, but it’s especially vital during the winter months. Practice mindfulness techniques like meditation or deep breathing exercises to reduce stress and stay grounded. Self-care can also mean indulging in a warm bath, reading a book, or treating yourself to a comforting meal.

Incorporating small, positive activities into your day can help keep your mind focused on the present and prevent you from spiraling into negative thoughts. Practicing gratitude or writing down things you're thankful for can also boost your mood.

Conclusion

Although the long winter months can be tough on mental health, there are several effective ways to maintain a positive outlook. By getting enough natural light, staying active, connecting with others, and practicing self-care, you can keep your mental well-being in check. Remember, it’s okay to reach out for help if you need it—mental health is just as important as physical health.

References

Blumenthal, J. A., Babyak, M. A., Moore, K. A., et al. (1999). Exercise and pharmacological  treatment of major depression in older adults. Journal of the American Medical Association, 282(14), 1274-1281.

Cohen, S., & Wills, T. A. (1985). Stress, social support, and the buffering hypothesis.  Psychological Bulletin, 98(2), 310–357.

Lam, R. W., Levitt, A. J., & Tam, E. M. (2006). Light therapy for seasonal affective disorder: A review of the evidence and guidelines for the use of light therapy. Canadian Journal of Psychiatry, 51(6), 332–338.