To support mental health this winter
As the days grow shorter and the nights draw in, many of us notice a shift in mood, energy, and motivation. To help you feel grounded, resilient, and a little brighter through the coming winter, here are five accessible wellness ideas that support mental health. Each idea includes why it helps and practical tips for getting started.
Red light therapy Why it helps:
- Might support circadian rhythm and mood by signaling your body to regulate sleep-wake patterns.
- Can help reduce inflammation and support skin health, which can influence mood and well-being.
- A low-effort, low-stress practice you can do at home or in a clinic.
How to use it:
- Aim for 10–20 minutes in the morning a few days a week. Consistency matters more than duration.
- Place the device at a comfortable distance recommended by the manufacturer (usually within a few inches to a foot) and avoid staring directly at the light.
- Pair with a short morning routine (e.g., coffee, brushing teeth, or a light stretch) to create habit anchors.
Tips for winter:
- Winter light is dim; red light therapy can provide a gentle mood lift and support daytime alertness.
- If you’re sensitive to light or have eye conditions, consult a clinician before starting.
Sauna or steam bath Why it helps:
- Heat exposure can promote relaxation, improve circulation, and reduce perceived stress.
- Regular sauna sessions have been linked with improved mood and reduced symptoms of anxiety in some studies.
- Time away from screens and a chance for quiet reflection can be restorative.
How to use it:
- Start with 10–15 minutes at a comfortable temperature, then gradually increase as you feel tolerant.
- Hydrate before and after; listen to your body and leave if you feel lightheaded or uncomfortable.
- Create a ritual: a warm shower afterward, a book, calming music, or gentle breathing.
Tips for winter:
- Sauna sessions can be a comforting routine on cold days, helping muscles relax after outdoor activity.
- If you’re new to sauna use or have cardiovascular concerns, check with a healthcare professional first.
Cold water immersion or cold exposure Why it helps:
- Brief exposure to cold can stimulate endorphins and norepinephrine, potentially boosting mood and resilience.
- It may improve stress tolerance and alertness, which can be particularly helpful during winter fatigue.
- The practice often includes a sense of accomplishment and control, supporting self-efficacy.
How to use it:
- Start with safe, gradual steps: end your shower with 15–30 seconds of cool water, then gradually extend as tolerated.
- For more intentional practice, try a 2–3 minute cold plunge in clean water, with a buddy or near a supported environment.
- Focus on controlled breathing (inhale through the nose, exhale through the mouth) to ease the transition.
Tips for winter:
- Cold exposure can feel intense; never push through pain, numbness, or burning; warm up gradually after.
- If you have cardiovascular or circulation concerns, consult a clinician before starting.
Movement and gentle endurance (walks, mobility, light strength) Why it helps:
- Regular movement releases endorphins, supports sleep, reduces anxiety, and boosts mood.
- Short, consistent sessions are more sustainable than intense sporadic workouts, especially when days are dark.
- Fresh air and natural light on outdoor walks can help regulate mood and energy.
How to use it:
- Schedule a 20–30 minute walk most days, aiming for a rhythm you enjoy (brisk pace or a comfortable stroll).
- Mix in 5–10 minutes of simple stretches or mobility work to counter stiffness from indoor days.
- If you prefer indoor activity, try a short home workout video or a gentle yoga routine.
Tips for winter:
- Bundle up and plan pre- or post-work walks with a friend or a podcast to look forward to.
- Let daylight be your cue: get outside during daylight hours, even if for a brief moment.
Mindful practices: breathing, journaling, and social connection Why it helps:
- Mindful breathing and journaling can lower stress hormones, improve emotional awareness, and foster a sense of control.
- Social connection buffer: staying connected with friends, family, or community groups supports mood and resilience.
- Winter can magnify feelings of isolation; intentional practices help counteract that trend.
How to use it:
- Breathing: try 4-6 rounds of box breathing (inhale 4 seconds, hold 4, exhale 4, hold 4) for 2–3 minutes daily.
- Journaling: jot down three things you’re grateful for, one stressful thought with a potential action, and one win of the day.
- Social check-ins: schedule a weekly call or in-person meet-up with a friend or family member, even if brief.
Tips for winter:
- Create a small, cozy ritual: a warm drink, a scented candle, and 5 minutes of quiet reflection.
- If loneliness intensifies, consider joining a local group or online community with shared interests.
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A few practical notes
- Start small: choose 1–2 ideas to begin this month, then gradually add others as you feel comfortable.
- Listen to your body: if any activity causes persistent discomfort or dizziness, pause and consult a healthcare professional.
- Personalization matters: what works well varies from person to person. It’s okay to adapt these ideas to fit your preferences, schedule, and access.
- Safety first: especially with sauna and cold exposure, ensure you’re well-hydrated, not pregnant or with certain medical conditions without medical clearance, and avoid extremes.
| Wishing you warmth, light, and steady calm this winter. |
Thank you for reading. Here’s to nourished bodies, calmer minds, and sharper focus for after-school and after-work moments.
By incorporating these tips and tricks into your routine, you can cultivate a vibrant and healthy lifestyle that flourishes throughout the year.
Until next time 🙂