Pastor Brad
As winter sets in, it can be challenging to keep your spirits up, with shorter days, colder temperatures, and fewer outdoor activities opportunities. The dark and gloomy days can also cause feelings of isolation and loneliness, which can take a toll on our mental health. I’ve suffered from depression during the winter months more times than I’d like to admit. I’m also one of “those people” who often doesn’t do the simple things of taking care of myself physically and emotionally. Yet, I know better! Why, oh why, do I struggle to do the things that are good for me?
Because I struggle to do what is best for me, I must create a simple list of essential things to improve my mental well-being during winter. So, here’s my personal top tips for maintaining good mental hygiene for this winter:
1. Get Enough Natural Light – During the winter months, we spend most of our time indoors, which can result in a lack of natural light. Dim rooms can affect our circadian rhythm, mood, and productivity. Fortunately, there are several ways to get enough natural light, such as taking outdoor walks during the day, opening curtains, and sitting near windows. You can also invest in light therapy devices that emit a light similar to natural sunlight.
2. Stay Active – Exercising releases endorphins, boosting your mood and reducing stress levels. Even if you can’t engage in outdoor activities, you can still do indoor exercises such as yoga, aerobics, or strength training. You can also consider joining an online workout group to keep yourself motivated.
Staying active is such a struggle for me. I don’t like to exercise. Oh, how I wish I was one of those folks who are addicted to exercising! Recently, I’ve become physically much more active than usual. I’ve been helping a friend with their business, and it has required me to do a lot of moving things around, which has not been easy but has been so good for me.
Truth is, during the pandemic, I “sat down,” watched TV, and coped by eating all my favorite things (especially peanut M&Ms). And it’s been a challenge to get back up and move again. These last few months of being more physically active have helped me see what I “lost” during the pandemic by my inactivity.
3. Stay Connected – Don’t let the winter weather isolate you. Keep in touch with your loved ones, connect with friends online, and join social groups that share your interests. If you are a believer, staying connected with your faith community is important. Just the social interaction that takes place when you attend a worship service in person can make a BIG difference for your mental health. Talking to others and engaging in social activities can boost your mood and make you feel less alone.
4. Practice Relaxation Techniques – During winter, taking breaks and relaxing is essential. Engage in activities that promote relaxation, such as meditation, deep breathing, aromatherapy, and mindfulness. You can also indulge in warm baths, cozy blankets, and hot drinks to ease your mind and stay comfortable during cold days.
Spending time in prayer, meditating on God’s word, and sipping on a hot cup of coffee does a lot for my mental health and hygiene.
5. Eat Well – During the winter months, it’s easy to rely on comfort foods, but these foods can affect our physical and mental health. Eating a healthy and balanced diet that includes fruits, vegetables, whole grains, and lean proteins can boost your mood, improve your energy levels, and protect your immune system.
Eating well is a massive challenge for me! (The truth is that my “default setting” with food is “Eat a LOT!” Instead of “Eat Well”.) Starchy Comfort foods and chocolate call my name out during the wintertime. I struggle to disconnect what I eat from my emotions. Fortunately, this year, I’m trimming down physically by eating less, eating well, and being much more active than usual. I need to dig my next size “down” pants from the closet. I’m also shocked by the difference just being more active can make in physical and emotional health.
As winter sets in, taking care of our mental health by practicing good mental hygiene is crucial. By getting enough natural light, staying active, staying connected, practicing relaxation techniques, and eating well, we can beat the winter blues and stay healthy throughout the season. The key is to intentionally care for yourself, finding the right balance between relaxation, socialization, and physical activity. By doing so, you’ll be able to enjoy the winter season and keep your spirits up.
