4 Ways to Mentally Prepare for Winter

Here are effective strategies you can put into place that help combat those dreary, solemn feelings.

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Let's take five minutes to see this week in a new light. By Wendy Rose Gould & Amy Morin, LCSW, Editor-in-Chief Top of Mind 4 Ways to Mentally Prepare for Winter While fall is a time of year that many people look forward to and enjoy each year, the winter months tend to be less enjoyable. The days are short, dark, and cold and plants have gone into hibernation. All this can make the months feel bleak and as if they drag on forever. The good news is that there are effective strategies you can put into place that help combat those dreary, solemn feelings. Seasonal affective disorder (SAD) often occurs during the winter months. Being proactive early about preparing for winter can improve your mental health long-term." — LO STYX, WRITER   What is Seasonal Affective Disorder? Abbreviated SAD, seasonal affective disorder is a mood disorder that occurs during the winter months when days are short and dark. Though temporary, it can greatly impact how someone feels and affect their day-to-day lives. Symptoms of SAD include depression, social withdrawal, fatigue, increased sleep, increased appetite, weight gain, irritability, and a sense of heaviness.   According to Mental Health America, roughly 5% of people experience SAD each year. People who live further from the equator and in cold/dreary climates are more likely to experience SAD compared to others. 4 Strategies to Combat SAD While we cannot change the reality of winter, there are ways you can prepare for and combat winter blues and SAD. Add More Light: Experts theorize that SAD occurs due to a reduction in serotonin and an increase in melatonin due to less sunlight. You can combat this by taking advantage of light during the day via open windows and bright spaces. Light therapy lamps are also effective. Exercise and Eat Well: Tending to your body can help you feel physically and mentally better. Exercise boosts endorphins (the "happy hormone") and the foods we eat directly impact our mental wellbeing. Embrace Community: Spending time with others is critical to our happiness year-round, but it's particularly important to engage socially when we might feel inclined to withdraw. Meetups, group workouts, friend and family get-togethers, recreational sports, and community clubs can foster a sense of joy and inclusion. Work With a Professional: Working with a mental health professional is a sign of strength and can help you feel better in the short and long term. If you know you're impacted by SAD, speaking with someone before the winter months settle in, and throughout the winter, can be extremely beneficial. On the Bright Side Ways to Stay Positive This Week Ways to Nurture Your Mind and Body This week, take 15 minutes to create a game plan that'll help you better endure the winter months. That might mean finding a community club or team to join, purchasing a light therapy lamp, or reaching out to a mental health professional ahead of the seasonal shift. The Verilux HappyLight delivers UV-free, full spectrum light and can be personalized to your preferred brightness settings. Infused with essential oil, Análú's Therapy Dough helps reduce anxiety and stress while encouraging you to play and let your mind wander. It's inspired by the dough used by art therapists. This Week on the Verywell Mind Podcast On tomorrow's episode of The Verywell Mind Podcast, I talk with actor Taye Diggs. Tune in to hear his story about overcoming the stigma associated with medication.   Follow Now: Apple Podcasts / Spotify / Google Podcasts Read These Next How to Cope With Less Sunlight After Daylight Savings Time Ends READ NOW The Difference Between Winter Blues and Seasonal Affective Disorder READ NOW How Weather Changes Can Affect Your Mental Health READ NOW

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