6 Mental Health Tips for Winter

Let’s face it: If you live in New England, and you love sunshine, this time of year can be a real bummer. It doesn’t have to be, though. The trick is to weatherproof your brain with mental health tips for winter.

“There’s a natural slowing down in winter. I think of it as a time to recover, rest and reset,” says Danielle Miller, PhD, a health psychology fellow with Hartford HealthCare’s Institute of Living.

Here are Miller’s tips: Six core pillars of health, based on lifestyle medicine, adapted for New England winter.

1. Restorative sleep: Resist the urge to sleep in.

“On cold, dark days it can be so easy to slip into sleeping in super late on weekends,” says Miller. “Instead, try to keep your sleep schedule as consistent as possible. If it helps, you can even consider taking a brief 20 to 60 minute nap later in the day.”

Why? Regular patterns are key to your body’s sleep clock. And quality sleep is key to your mental health.

If it’s possible, bundle up and get outside for even a few minutes too. That exposure to sunlight and Vitamin D helps keep your melatonin levels well-balanced, another key to sleeping well.

> Related: Do I Need Less Sleep as I Get Older?

2. Physical activity: Shake things up.

Around this time of year, your slippers may look a lot more appealing than your sneakers. But when it comes to mental wellness, exercise is some of the best medicine you can take.

Need help talking yourself into it?

First, keep it short: “Fifteen minutes of X, Y or Z is better than zero,” says Miller.

Second, try something different. “If you can’t go outside comfortably, what can you do to make exercise interesting? Try a free online class,” says Miller.

> Related: Top 3 Physical Activity Goals for Weight Loss

3. Social connection: Come out of your cave.

Isolation is both a symptom and a cause of mental health issues like depression. In winter, it takes extra effort to fend off.

“It can be so hard to get outside when it’s cold out, which means we need to work harder to prioritize our relationships,” says Miller. “Whether you’re going out or inviting someone over, push yourself benevolently to engage with your loved ones so that you don’t slowly disconnect.”

For example, schedule a weekly coffee chat with a friend — even if it’s over phone or video.

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4. Stress management in winter: Think “cozy.”

Ever heard of hygge? The Danish philosophy of cozy simplicity is a great template for winter mental health.

“Can you find simple, daily ways to sustain yourself and find joy? Drink a hot cup of tea. Light a candle,” Miller suggests.

Here’s the key: While you’re at it, pause to notice all five of your senses.

“Sensory experiences are such a powerful way to ground yourself. There’s so much richness to noticing what’s around you, especially in winter when you’re able to slow down,” Miller says.

5. Avoidance of risky substances: Set up stop signs.

When we’re stressed, sad or bored, we’re more likely to turn to risky substances. Unfortunately, there’s a strong link between winter and drug overdoses.

The safest practice is to avoid these substances altogether. At least give yourself a reason to pause.

“If you’re tempted to drink another glass of wine an hour before bed, how might you manage that?” says Miller.

For instance, maybe you keep a tin of fancy tea in front of the wine cabinet. That not only gives you a ready alternative, but it creates a “stop sign” so you make a conscious choice.

6. Nutrition: Practice self-compassion.

Like it or not, what we eat direct impacts our mental health — and the gold standard is plant-based, nutrient-dense, protein-rich food. Of course, that can be especially hard to live up to in winter.

Which leads to another piece of the mental health puzzle: How we talk to ourselves about what we eat.

This winter, instead of rigid nutrition goals, think “progress, not perfection.”

“When you make a less healthy choice, extend yourself some grace and flexibility,” says Miller.

And the key to mental health tips this winter? Patience.

“Mental health in the winter doesn’t need to look like anything extreme or unattainable,” Miller says. “If anything, I think it should be soft and cozy and compassionate. Practice some extra grace with yourself.”

Sort of like your brain’s version of a weighted blanket. You deserve it.

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