Caring for Your Mental Wellness During the Winter Months

By, FSG Staff Therapist, Ana Balthazar, AMFT

Winters can be very tough! This time of the year usually means shorter days, colder temperatures, which ultimately may result in less interactions and a lack of motivation for most of us. Since this is something that most people face, during Mental Wellness month, I believe that it is extremely important to acknowledge these seasonal challenges and highlight ways to protect and support our mental well-being throughout the winter months.

When we think about winter and well-being, a common shared experience is the “winter blues”. This can include feelings of sadness, fatigue, or lack of motivation, which may be directly correlated to a reduced exposure to sunlight, lower serotonin levels, and affected mood and sleep. Now, why is this important to be talked about? Understanding these changes helps us normalize the experience and start up a conversation about helpful tools and strategies that can be used to navigate through it.

A powerful way to support your mental health during the winter is to maintain a consistent daily routine. This means keeping regular sleep schedules, eating balanced meals and planning activities that will provide stability and motivation. Even small routines, such as a morning walk or setting a reading time, can make a meaningful difference.

Intentional movement also plays a key role in mental wellness. While cold weather can make movement less appealing, staying active (whatever that looks like or however makes the most sense to you), can reduce stress and improve mood. Intentional movement doesn’t necessarily have to mean an intense physical workout, that can be as simple as stretching. It’s important to note that energy levels and productivity naturally decrease during winter. Therefore, practicing self-compassion can improve self-esteem and boost our overall mental wellness.

Winter can also increase feelings of isolation. Human beings are social beings; we thrive in feeling connected to others. Making an effort to stay socially connected, that can be through phone calls, virtual meetups, or any type of gathering, helps combat loneliness and reinforces a sense of belonging. For parents, that can mean scheduling play dates for the kids in a way that allows the parents to hang out at the same time.

Finally, knowing when to ask for help is essential. Reaching out to mental health professionals, trusted friends, or resources is a sign of strength, not weakness. By prioritizing connection, routine, and self-care, we can better protect our mental wellness and move through the winter season with connectivity and resilience.