Caring for Your Mind as the Days Get Shorter

As we move into the winter months, many people begin to notice subtle—and sometimes not-so-subtle—shifts in their mood, energy, sleep, and stress levels. The transition to winter brings colder temperatures, shorter days, and fewer opportunities for natural sunlight. While this seasonal change is completely normal, it can have a real impact on our mental health.

The good news is that with awareness and proactive care, this time of year can also become a season of restoration, grounding, and intentional self-care. Here are some evidence-informed wellness practices I encourage during the colder months to support emotional balance and resilience.

1. Prioritize Light—Your Brain Depends on It

Reduced sunlight during winter can disrupt our circadian rhythms and lower serotonin levels, contributing to low mood or fatigue. Even if you don’t have seasonal affective disorder (SAD), light exposure matters.

Recommendations:

• Aim for 10–15 minutes of natural morning sunlight daily, even on cloudy days.

• Keep curtains open and sit near windows when indoors.

• Consider a 10,000-lux light therapy box if mornings feel especially hard—many patients find these transformative.

  
  

2. Maintain a Consistent Sleep Routine

Winter’s darker mornings can tempt us to oversleep, while holiday stress can disrupt nighttime patterns.

Try anchoring your sleep with:

• Consistent bed and wake times—even on weekends

• A calming bedtime routine (reading, gentle stretching, journaling)

• Limited phone or screen use 1 hour before bed

Sleep is the foundation of emotional regulation. Treat it as non-negotiable care for your brain.

3. Move Your Body—Even a Little

Motivation often dips during winter, but movement is a powerful antidepressant. It boosts dopamine, serotonin, and endorphins—chemicals that support mood and focus.

You don’t need a full workout routine to benefit.

Try:

• A brisk 10-minute walk

• Light yoga in the morning

• Stretch breaks between tasks

• Winter activities like ice skating or hiking if you enjoy the outdoors

Remember, the goal is consistency, not intensity.

4. Nourish Yourself With Warm, Stabilizing Foods

Our bodies crave comfort in the winter—and that’s okay. Instead of restricting, I encourage mindful nourishment.

Some winter-friendly foods that support mood and energy:

• Omega-3 rich sources (salmon, walnuts, flaxseed)

• Lean proteins to stabilize blood sugar

• Warm soups and stews packed with vegetables

• Herbal teas to promote hydration and calm

A well-fed body supports a well-regulated mind.

5. Build in Rest Without Isolation

Winter often encourages hibernation, and while rest is healthy, too much isolation can feed anxiety or depression.

Consider the following:

• Scheduling small social touchpoints—even virtual ones

• Sharing meals with loved ones

• Joining winter classes or support groups

• Setting one “out of the house” activity each week

  
  

Connection is protective. Let people in, even in small ways.

6. Monitor Your Mood and Energy Levels

Winter is a great time to** check in with yourself regularly**.

Ask:

• Am I more tired than usual?

• Are my interests changing?

• Is my motivation dropping?

• Do I feel more irritable, overwhelmed, or withdrawn?

  
  

If you notice persistent shifts lasting more than two weeks, it may be time to reach out for support. Mental health changes are real—and treatable.

7. Seek Professional Support Early

At Better Me Psychiatry, we always encourage people to get help before they reach a breaking point. Whether it’s stress, burnout, seasonal depression, or anxiety about the holidays, you deserve care that meets you where you are.

Support options may include:

• Individual therapy

• Medication management

• Lifestyle interventions

• Psychoeducation

• A combination of approaches tailored to your needs

There is no problem too small to bring into a mental health visit. You don’t have to wait until things feel unmanageable. If you need additional support, please contact Better Me Pyschiatry today.