Winter and Mental Health
By Shanna GossettMEd, LCMHC
Winter can bring about thoughts of twinkling holiday lights, cozy evenings by the fire, festive meals with loved ones, and creating memories in the snow. For some, however, the impending winter creates a feeling of unease with thoughts of long nights, unrelenting cold, higher utility bills, dangerous ice-covered roads, and isolation.
It is acceptable, and recommended, to create a balance that recognizes and honors the various aspects of the New England winter – the beautiful holiday lights and yes, the higher utility bills; the cozy evenings and the ice-covered roads; memories of the peaceful snowfall and the lonely feelings of isolation. So, how can we prepare ourselves for these days ahead? Here are some helpful tips I’ve acquired as I prepare myself and my family for the upcoming winter months. You’ll also find links to helpful articles below.
Gather Together
Isolation is a contributor to a variety of mental health issues. It’s important to spend quality time with people you care about. Schedule time with friends and family each week. It’s important to maintain connections with people that make us feel good. Board games, movies, crafts, and food are all reasons to gather. Contact your local library and learn about events they are organizing. It seems there is something for everyone at the library.
Get Outdoors
Layer up and head outside! Not only is the Vitamin D we get from the sun important for mental well-being and overall health but breathing that fresh mountain air and moving our bodies naturally elevates our mood! When going outside isn’t possible, a “SAD lamp” or light box can help.
Get Cozy
After spending time outside, it’s nice to relax in your favorite chair. Take time each evening to tidy your home and make it feel good. If you have a favorite blanket, leave it in your favorite spot. Find your favorite mugs and enjoy your favorite hot beverage while reading or watching your favorite TV show or movie.
Rest
Not only do we need a consistent sleep schedule to thrive, but winter is our body’s natural time to rest. I know this goes against the societal norm of overdoing everything during the holidays, but our bodies are programmed to do less during the winter months. Do your best to allow yourself grace if your energy levels are lower than they are in the spring and summer. You may find that going to bed a little bit earlier each night is right for your body.
Nourish Yourself
Not only should we nurture our bodies with exercise and a cozy environment, but we should also nourish our bodies with nutrient-rich foods and supplements that our bodies need. If you aren’t sure what you need, bring it up at your next visit with your primary care provider. Ask what you can do to ensure your body is getting exactly what it needs. Remember to nourish your skin as well. As your largest organ, your skin needs moisture to combat the drastically changing temperatures.
Plan
Get out your calendar or planner and plan your upcoming weeks. Writing things down relieves your mind from the pressure of holding onto it. Call or text your loved ones and plan things you’d like to do together. Don’t forget to plan time for yourself. It’s easy to fall into a habit of saying “yes” when your body and mind really want to rest. If you need to plan time for resting, write that down too! It’s important to consistently have one or two things to look forward to.
Be Mindful of the Risks of Alcohol
Alcohol is a depressant. Sure, it may help to curb sadness, loneliness, or boredom for a few hours, but the effects of alcohol on the pleasure centers of the brain can last for days, leaving us with less energy, lower motivation, and an overall lower mood. So be mindful when thinking about drinking, and determine the pros and cons. How has it affected you in the past? Think about what is best for your long-term health, and plan accordingly.
Manage your Money
Winter in Vermont comes with increased expenses. Tires, layers, heat, and food are just a few. It doesn’t help that the social norm is to over-extend our budgets during the holidays. You don’t have to do this. Plan now and determine how much you CAN and WANT to spend for the holidays and stick to that amount. It can feel difficult to have conversations about money with friends and family regarding gifts and outings but it’s important to be proactive so expectations can be managed. I can assure you that you aren’t the only one hoping to stick to a budget for the holidays. There are many cost-efficient gift options and plenty of free activities throughout the holiday season.
Below are some online resources to help you prepare for winter.
Things to do:
https://vermont.com/9-things-to-do-outside-this-winter-in-vermont-if-youre-not-a-skier/
Seasonal Affective Disorder (SAD):
https://www.nhs.uk/mental-health/conditions/seasonal-affective-disorder-sad/treatment
Alcohol:
https://www.mentalhealth.org.uk/explore-mental-health/a-z-topics/alcohol-and-mental-health
By Shanna “Nikki” Gossett, M.Ed, LCMHC, Mental Health Counselor, Community Health
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