Seasonal Changes and Mental Health
Seasonal changes can significantly impact mental health and wellbeing, and especially living in Montana we know that winters can be particularly brutal. The shorter days, lack of sunlight, and cold weather can contribute to feeling down and isolated. Here are some strategies to help you prepare for, and manage “winter blues”:
Be mindful of light exposure: Spend time outdoors during daylight hours, especially in the morning. Open curtains and blinds to let natural light into your home or workspace. If needed, invest in a light therapy box that emits a bright light mimicking natural sunlight. Exposure to this light can help regulate your body's internal clock and improve mood.
Maintain healthy habits: Engage in regular physical activity, as exercise is known to boost mood and energy levels. Consider activities like walking, jogging, yoga, or indoor workouts. Maintain a consistent sleep schedule and create a sleep-friendly environment. Lack of sunlight during winter can sometimes disrupt sleep patterns. Eat a well-balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Certain foods, like those high in omega-3 fatty acids, can have positive effects on mood. Stay hydrated, dehydration can contribute to fatigue and low energy levels. Ensure you are drinking enough water throughout the day.
Create a cozy environment: Make your living space comfortable and inviting. Use warm, soft lighting, add blankets or pillows, and surround yourself with things that bring you joy. Practice mindfulness, meditation, or deep breathing exercises to manage stress and promote relaxation.
Plan enjoyable activities: Schedule activities that bring you joy and fulfillment. Whether it's a hobby, a creative pursuit, or spending time with loved ones, having things to look forward to can improve your mood.
Consider vitamin D supplements: Consult with a healthcare professional about taking vitamin D supplements, especially if you have limited sun exposure during the winter months.
Therapy and support: If you find that your “winter blues” are significantly impacting your daily life, consider seeking support from a mental health professional. Therapy can provide coping strategies and emotional support.
Remember that everyone's experience with seasonal changes is unique, and it's essential to tailor these strategies to your individual needs. If symptoms persist or worsen, it is crucial to consult with a healthcare professional for a more personalized approach and appropriate interventions.
Gabbi Niemi, MSW, SWLC
References
https://ctrinstitute.com/blog/10-cool-ways-beat-winter-blues/