The Secret to Taking Care of Your Mental Health During The Colder Months

The days are getting shorter and the cold nights a little longer.

Many people are impacted by seasons changing and often describe having “the winter blues” and feeling more tired and less motivated in the winter months as it gets colder.

Seasonal Affective Disorder (SAD), which is more than “the winter blues” is actually clinical depression that is associated with season change, most often January and February in the U.S.

Someone experiencing clinical depression may need more support, and whether the season changing is a direct cause of depression is up for debate.

Read More: “Common Questions About Depression Answered”

A clinical study led by Professor Steven LoBello at Auburn University at Montgomery several years ago involving 34,294 U.S. adults casted doubt on the very notion that depression symptoms are worse in the winter months.

Discussions about the study found that the just knowing of SAD as an experience may lead people to buy into the idea regardless of whether they are experiencing depression.

In colder months, people may spend less time outside or with other people just because it’s cold. They may feel more tired or disoriented with time and darkness.

Seasonal change may bring on more interactions with family that brings up trauma or stress and desire a desire to avoid seeing people.

You are not making it up that it can be tougher to wake up in the mornings. And, you may or may not be experiencing depression.

According to the American Psychiatric Association, there are a few signs to look for that may indicate you may be experiencing depression.

They include but are not limited to these symptoms:

• Changes in appetite – You are likely craving more carbohydrates and eating more.
• Changes in sleep habits – You are likely sleeping more, not less.
• Loss of energy or increased fatigue even when you are getting plenty of sleep.
• Feeling sad or having a depressed mood that persists and makes life hard to navigate.
• Feelings of worthlessness or hopelessness.
• Thoughts of suicide that persist.

Do any of these signs sound familiar to you? It could mean that you suffer from depression. It could also mean, you are having a hard time adjusting to the season change.

There are ways to help yourself through the colder months and we’ve got some ideas for you!

Embrace the Cold

You read that right! While we are not suggesting you put yourself at harm by spending too much time in frigid temperatures, stepping outside in the cold even for a short time can shift your mood, and may increase your energy levels.

As you embrace the cold air on your face, take a deep breath in and let it fill your lungs. Feel the coldness on your face, in your lungs and notice the coldness around you.

This little mindful shift, can be helpful in

Rather than resisting the changes that come with winter, you can come to a place of acceptance in order to support yourself through them.

People in Scandinavian countries embrace a colder month lifestyle to help accept the inevitable, shorter days and colder weather.

Hygge is a lifestyle that provides comfort through cozy blankets, neutral candles, soft lighting, more sleep, and embracing hobbies like baking.

Meik Wiking, author of The Little Book of Hygge: The Danish Way To Live Well, encourages readers to live by ten guiding principles, which include:

1. Atmosphere
2. Presence
3. Pleasure
4. Equality
5. Gratitude
6. Harmony
7. Comfort
8. Truce
9. Togetherness
10. Shelter

According to Wiking, these guiding principles can lead to very happy people, the Danes.

Often ranking among the highest for happiest countries, Denmark practices Hygge as a culture.

You don’t have to live in Denmark to bring the comforts of Hygge into your home during the colder months, which can help lessen the impact of depression and anxiety in your daily life.

Practicing Hygge is not the only way to take care of yourself during the colder months, you can certainly embrace going back to the basics as well.

Basic comforts like food, sleep, and movement. These tenants can have a big impact when it comes to your mental health and not just during the colder months.

Engage in Movement Daily

Movement doesn’t have to mean intense exercise. Movement is simply moving your body in, ideally, an intentional way.

Read More: “The Benefits Of Gentle Movement”

Whether it is taking a daily walk in one of our beautiful parks throughout Denver and Colorado, finding a movement focused class that appeals to you, or doing gentle stretches, movement can be enjoyable.

Movement can help with increasing endorphins and gets neurotransmitters firing in the brain to help reduce depression during the colder (and other) months and improve mental health, even if it is as simple as taking a walk in the park.

In Denver, we have the advantage of many outdoor spaces that can provide solace and relief when it comes to movement.

Your mental health may be impacted by colder months, and there are ways to help yourself through the darker days and colder nights.

Practice Eating Mindfully

You may feel hungrier during the winter, especially if you are impacted by seasonal depression. Are you using food to cope? Are you eating because you are bored? Are you taking time to enjoy the savory bite or sweet tingling in your mouth as you chew your food?

Incorporating mindful eating can invigorate your senses and improve your mood. Take in the smells, textures, visuals, tastes as you enjoy a dish you make or one that is made for you.

Intuitive Eating is a helpful approach to improve your relationship with food and body image if you struggle with either. This approach can   also improve your mental health.

There are therapists at Denver Metro Counseling who specialize in Intuitive Eating as a loving approach to a healthy relationship with food and your body.

Connect with Others

Though you may feel inclined to stay home to avoid the cold and dark hours, spending time connecting with others can help shift your mood.

Get out of the house at least once a week, if not more. You can pair your movement or intuitive eating with a friends and family by taking a walk or sharing a meal together while embracing all of your senses.

Read More: “Your Brain On Trying New Things: The Benefits and Things To Try In Denver”

Denver is a comedy scene central with no shortage of comedians and fun shows to see. Some of our favorites: The Grawlix, 50 First Jokes at The Bug Theater every January, and Mortified are worth checking out with a friend.

Regardless of your reason your mood may shift, there are things you can do throughout the year that can help you navigate those changes.

Changes in mood and energy are part of life. If the changes are hard to manage, it may be worth considering additional help.

This can mean that you use light therapy, seek out vitamin D through natural light or sunlight, keep in touch with a trusted loved one, and take care of your physical health through movement.

It can mean you explore support groups or even consider therapy.

You don’t have to complicate a treatment plan to reduce feelings of the winter blues or sadness during the colder months.

Sometimes, changes in mental health like depression can be tough problems to solve alone. At Denver Metro Counseling, we have therapists who specialize in anxiety, depression, and body image issues.

This can be a starting point when it comes to improving or staying on top of your mental health during the colder months.

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Written by: Randi Thackeray, MA
Clinically Reviewed and Edited by: Julie Reichenberger, MA, LPC, ACS