As the days get shorter and the weather gets colder during the winter season, many people find themselves struggling to maintain a happy and healthy mindset. The “winter blues” and seasonal affective disorder, SAD, start to set in this time of year, often resulting in people feeling tired, unable to concentrate, and lacking motivation.
In 2019, the CDC reported that 40% of high school students suffered from sadness and hopelessness, and these numbers continued to rise after Covid. Additionally, estimates suggest anywhere from 10 to 20 percent of American adults experience seasonal mood changes to some level.
The good news is, there are several ways to manage symptoms of the winter blues and depression. For this article, I interviewed students and our school’s mental health counselor, Mrs. Harrison, to hear their strategies on keeping a positive mindset during the winter months. From these interviews and my own research, I created a list of simple ways to boost mental health during the winter.
In my interview with Mrs. Harrison, she stated that “it’s important to find the things that you love to do that have to do with winter, whether it’s sitting in front of a fire, enjoying the winter holidays, wearing cozy clothes or doing winter sport activities like skiing. The things that are fun about winter, try to capitalize on those things.”
Sophomore Audrey Strauss noted the most effective things she does to boost her mindset during the winter, saying, “I like to listen to Christmas music and get all cozy and sit by the fireplace because it brings my mood up.” According to a study in 2014 from the University of Alabama, sitting by a fire does actually have benefits; it decreases blood pressure and helps you relax, especially when it is cold.
Sophomore Ally Kleeblatt stated, “I just like to relax a lot, get all cozy under blankets, and watch a movie. I also like to listen to music.”
When talking to junior Finley Knutson, she expressed “I like to surround myself with people who bring me comfort and do special activities like watching Gilmore Girls. I am trying to hang out with my friends more and surround myself with people I love, which definitely has a significant impact on my mental health.”
Based on these interviews and additional research, I compiled the following list of simple ways you can boost your mental health this winter. If you experience more severe mood shifts during the winter season, the first step is to talk to a doctor or health care provider for support.
- Maintain Healthy Routines
Maintaining healthy routines during the day helps to make sure that you are taking action on what is important to you and spending your time doing things that bring you joy. Additionally, knowing your schedule decreases anxiety and makes you feel more accomplished at the end of the day.
- Reevaluate Your Outlook on the Season as a Whole
Reevaluating your outlook on the winter season as a whole will help keep you in a good mindset. Instead of focusing on the things you don’t like about the season, try to find beauty in the simple things; colorful winter clothing, holiday decorations, peaceful mornings and evenings, and hot drinks.
- Exercise
According to a Harvard Medical School article, “The secret to better health — exercise,” exercise helps to “improve moods and mental functioning.” Moving your body causes your brain to release endorphins and serotonin that help improve your mood. Exercising additionally helps with sleep, sharpens your thinking, and releases stress.
- Try a New Hobby
Taking up new hobbies will keep your mind stimulated during the cold winter days when you feel like there’s nothing to do. It can be simple, like learning to knit or picking up reading, as long as it gives you something to look forward to and helps distract you from your stress.
- Spend Time Outside
Even though it’s cold out, it’s still good for your mind to get out at least once a day and spend time outside. Getting fresh air increases energy and improves the quality of your sleep and is a nice way to clear your head.
- Keep a Gratitude Journal
There is some evidence that writing down what you are grateful for can help improve your mood. It can also help you find the things about winter that you like, whether that be spending more time at home relaxing or participating in fun holiday activities.
- Try Light Therapy
If your symptoms of the winter blues or SAD are more severe, trying light therapy through a light box could be a good solution. The light omitted from the box is proven to improve SAD symptoms by giving your brain the same reaction as to natural daylight: encouraging your brain to reduce its production of the hormone melatonin and produce more serotonin.
