Winter in Minnesota can be long and cold. The shorter days and chilly weather can take a toll on our mood and mental health. If you’re feeling a little less motivated or struggling to stay positive during the winter months, you’re not alone!
At Kittson Healthcare, we understand the importance of mental wellness, and we’re here to help you thrive all year long—even in the heart of winter.
Experiencing the Winter Blues or Something More?
Feelings of sadness, fatigue, or low energy often describe the winter blues that many people experience during the colder months. For some, these feelings may develop into a more severe condition called Seasonal Affective Disorder (SAD), which is a form of depression linked to changes in light and weather patterns.
Symptoms May Include:
- Persistent low mood
- Loss of interest in activities you usually enjoy
- Difficulty concentrating
- Fatigue or low energy
- Changes in sleep or appetite
If you’re experiencing these symptoms and they’re interfering with your daily life, it’s important to speak to a healthcare professional for support.
Tips to Boost Your Mood and Mental Health This Winter
While winter may seem to drag on and on, there are plenty of steps you can take to keep your mental health in check.
Here are Some Helpful Suggestions:
1. Soak Up the Sunlight Take advantage of daylight hours by spending time outside or sitting near a window when indoors. Even a short walk or two in the sun each day can have a big impact on your mood.
2. Keep MovingExercise can be a natural mood enhancer. Consider activities you can do indoors, like yoga or home workouts.
If the weather allows, bundle up, and get active snowshoeing or cross-country skiing. If you have concerns about what physical activities are safe for you, ask your primary care provider.
3. Eat WellFocus on eating a balanced diet. Eat colorful fruits, vegetables, and aim for whole grains and lean protein. Try to limit sugary and processed foods that can cause your energy to crash.
4. Get a Good Night’s SleepAim for 7-9 hours of sleep each night. Create a bedtime routine that helps you relax and avoid screens at least an hour before bed.
5. Stay Social Be sure to stay connected with friends and loved ones during the winter. Whether it’s through a phone call, video chat, or an in-person visit, staying social can help lift your spirits.
6. Work on Stress ManagementTry using relaxation techniques like deep breathing, meditation, journaling, or yoga. Set aside a few minutes a day to focus on relaxing to help reduce your stress.
7. Ask Your Doctor About Light TherapyIf you’re struggling with a lack of natural sunlight, light therapy may be helpful. Special light boxes designed for SAD can mimic natural daylight and improve mood. There are a variety of options on the market. Ask your healthcare provider or mental health therapist for recommendations on which models to use, and how long you should use them each day.
When to Find Professional Help
If your symptoms persist or become overwhelming, don’t hesitate to reach out for help. At Kittson Healthcare, we offer mental health services to support your emotional well-being, including therapy and counseling through our partnership with Alluma. Our team is here to provide the care you need to feel your best, no matter the season.
Take the First Step
This winter, make your mental health a priority. Whether you’re looking for strategies to manage the winter blues or need professional support, Kittson Healthcare is here for you. Call us at 218-843-2165 to learn more about our mental health services and schedule an appointment.
