Winter Self-Care Tips: How to Stay Mentally Strong During the Darker Days 

Winter is officially here. Darkness seems to take over at 4pm, and it feels like the sun doesn’t rise until most are already awake. Shorter days, colder weather, minimal amounts of light- this can all impact one’s mental health. For many of us, we may experience varying degrees of Seasonal Affective Disorder, a type of depression that occurs during certain times of the year. Seasonal Affective Disorder is incredibly common, with up to 10% of the population being impacted by it every year. While many experience this disruption during the winter, some may feel it during other seasons depending on their life circumstances. It’s often triggered during fall and winter as periods of sunlight are shorter and your body’s internal clock and ability to produce serotonin are altered. Online therapy is thus incredibly important to check in with yourself and put your mental health first during these cold, dark months. Additionally, there are some added self care strategies you can begin to integrate into your life to make the winter season feel less uncomfortable.

Prioritize Light Exposure 

The Wallflower Blog explains 5 ways to prioritize your health during the cold weather months, including prioritizing light exposure with going for a walk. They state, “Getting out in nature is vital no matter what season you’re in. In the wintertime, venturing outdoors is especially important as you probably spend most of your time holed up inside. Going for a walk outside prioritizes your health in many ways as it not only boosts your mood but also allows you to breathe in the fresh air and exposes you to the sunlight—essential for your circadian rhythm. Resisting the urge to hibernate all winter long is one of the best things you can do for your overall wellness. Yes, you probably will need to dig out your snow boots, scarves, and gloves for the endeavor, but you will be happy you did.” In sum, let as much light in as possible if you do decide to stay indoors to help boost your mood!

Stay Active and Nourish Your Body

Staying active is actually an essential form of self-care that helps improve your mood and energy levels. Taking winter walks, for example, can be a great way to clear your mind. Bundle up, put on your favorite playlist, podcast, or audiobook, and enjoy the fresh air! Indoor classes like yoga, pilates, or stretching can also be a great way to stay active and move your body. And, if you enjoy heated classes like hot yoga, you can get warm in the process! Nourishing and fueling your body in tandem with movement is also essential. Eating nutritious foods and hydrating can feel like less of a priority in the colder months, but it is just as important. You may even use this time to try out new recipes, cook with friends, or try new restaurants on your bucket list!.

Maintain a Routine 

Having a structured schedule and maintaining it- even in the midst of darkness and snow- can help you feel focused and productive. A consistent routine and schedule also helps us regulate the body and mitigate seasonal changes that are happening around us. One piece of your routine may look like setting regular wake up times and times you go to sleep to create consistency in your internal clock. 

Winter Comforts

Winter may feel cold and dark, but it can also be a time to get cozy! Creating cozy spots in your house will make your time inside more enjoyable and relaxing. This may look like incorporating soft, fuzzy blankets, candles, a cup of hot chocolate, tea, or just a great book to read cozied up on the couch. An article by CNBC explains that using the wintertime to engage in “low-arousal-positive activities”- which are designed to make you feel at ease- can be extremely comforting during the winter months. These may include meditating, painting, doing puzzles, knitting, taking baths, reading, or leisurely walks. 

Make mental health a priority! 

If you feel yourself getting sad, fatigued or having low energy, reach out for support! Therapy can help to provide tools to manage how to find the light in the winter months. Manhattan Wellness offers therapy for everyone;  women, men, group therapy, and reduced rate therapy! 

Ready to tackle the winter months? 

1. Contact Manhattan Wellness or email us at hello@manhattanwellness.org
2. Schedule a consult call with one of our therapists
3. Find your inner peace this winter! 

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Ready to break free from negative thoughts and live the life you’ve always wanted? Start therapy for depression in Manhattan, Brooklyn, or anywhere in New York with Manhattan Wellness. Embrace a transformative journey of self-discovery and empowerment. Get support in creating empowering habits, using positive language, and appreciating your uniqueness. Follow these steps to get started:

1. Contact Manhattan Wellness today or email us at hello@manhattanwellness.org
2. Schedule your first appointment with one of our Manhattan therapists
3. Embark on this empowering path to a confident, happier you

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