What to do when cold weather challenges mental health. It’s long been known that weather changes negatively affect mental health for many people.
As the seasons change and there’s less sunlight during the day, children and adults can feel tired, irritable, and even sad.
The limited sunshine, which regulates our circadian rhythm, results in metabolic changes that significantly affect our well-being.
What happens in winter is the feel-good neurotransmitter serotonin is decreased, while the neurotransmitter melatonin associated with depression and sleepiness is increased. This means you’ll likely feel more sleepy, irritable and sad during these months.
Self-Care Helps
The cold-weather months can present with a unique set of stressors. Not only do people spend more time indoors than outside because it gets darker sooner, they’re also less likely to socialize or connect with others.
The additional drop of temperature tends to keep both social and physical activity to a minimum. You don’t feel like driving, exercising, or traveling. You feel cold, weary, and achy. Aside from going to work or school, the isolation of winter can lead to loneliness and feelings of helplessness.
How to Create a Self-Care Environment
One way to combat the winter blahs is to build a self-care repertoire at home or at work. This means buying or creating soft and inviting things – and having them at your fingertips.
1) Buy candles, room sprays or essential oils with scents that relax you. Leave them in your bedroom, bathroom, or work space – so they’re just a grab away.
2) Select a mug or cup that’s special or comforting to you. Have one that’s special in this way both at home and at work. Fill it with soup, tea, coffee, hot chocolate, warm milk – and enjoy the moment.
3) Plan for self-soothing by having preset radio stations that play relaxing music or iTunes playlists that bring spa-like surround sounds.
4) Keep a stock of beauty and health products, like sugar scrubs, bath salts, shower fizzies, masks, and lotions so they’re easy to use.
5) Make sure you have comfort foods or baking items on hand to cook for those moments of culinary self-care.
6) Keep coloring books, writing journals and art supplies near so creative self-expression happens easily.
7) Don’t forget to use the simple art of moving, stretching and walking to awaken and soothe your body during winter months.
A Calendar of Examples
One of the best ways to self-care during winter months is to focus on feeding your senses. Making sure you see, hear, taste, feel, and smell enriching things will help ease the challenges that come with winter.
Below in the graphic is a variety of self-care experiences.
Source: Serani
Remember, self-care is about making time to take care of yourself. Carving out moments to nurture your mind, body, and soul will have far-reaching positive effects. Not only during these cold, dark winter months but in every season.
Article by: Deborah Serani Psy.D.
https://www.psychologytoday.com/za/blog/two-takes-depression/201912/self-care-tips-during-winter
