Managing stress in the winter months

The winter months can be particularly dampening on our mood for several reasons. Less sunlight, colder weather, and, in Texas, more potential for time home due to shutdowns on icy days, can all create the perfect storm for some seasonal mood issues. Managing stress in the winter months involves a combination of self-care strategies, lifestyle adjustments, and seeking professional support. Here are some tips to help:

1. Light exposure

   • Get in natural light as often as you can. Spend time outdoors during daylight hours. Nothing beats getting the actual sun on your face. And spend some of that outdoor time without sunscreen. Sunscreen is great when the time is right, but it blocks out essential vitamins that the sun can deliver to your skin in the winter months.

   • Make use of light therapy lamps if it is in your budget, especially in the morning, to mimic natural sunlight and improve mood. This is a great option for those who get up super early or don’t see the sun before going to work or school.

2. Regular exercise

   • Exercise regularly to better your mood and help relieve stress. Indoor exercise is great because you do not have to depend on the weather. This could look like yoga, or home workouts on YouTube or the free app, Fiton. If the weather permits, you can also exercise outside via hiking, trail walking, running, group sports, and more!

3. Healthy eating

   • A balanced diet includes plenty of in-season fruits and vegetables and whole grains. Also, be sure to regularly (3-5 times a week) incorporate omega-3 fatty acid-rich foods like fish, walnuts, and flax. Prioritizing these foods will keep your meals hearty and brain-healthy.

4. Stay socially connected

   • We are not meant to live life alone. Isolation is a killer that we have to combat, especially if we are feeling ourselves withdraw. Keep connected with friends and family in person or via phone, schedule outings or hostings, and spend time being present. Prioritizing the healthy relationships we are in can do wonders for our sense of connectedness.

   • Additionally, taking note of any relationships that are constantly draining or tiring you is wise. There may need to be boundaries or separation instituted in these scenarios to make room for the social connections that are bringing life to you.

5. Mindfulness and relaxation

   • Make mindfulness and meditation a regular practice to help with managing stress and boosting resilience.

   • Consider new ways to boost your relaxation like aromatherapy, warm baths, gentle stretching, cooking, tidying up your spaces, and more.

6. Establish a routine

   • People thrive in structure and routine. It creates a sense of stability and less stress, meeting basic needs. Write your schedule down, practice it, see what works and what doesn’t, and adjust as needed. Then live by the routine that feels good.

7. Limit caffeine and alcohol

   • This one can be controversial! Remain mindful of what caffeine and alcohol do to your body. Excessive consumption of either can increase stress and disrupt sleep, throwing one into a cycle that is not good for the body or the mind. Some things to think about: What do I consume this to accomplish? What purpose does it serve for me? Is it the best way to accomplish the goals I am after? How do I feel after the effects have worn off?

The winter months can be so tough, but implementing some guard rails in place can ease the burden. These are all things that can be worked on alone but may be easier to navigate with a mental health professional by your side. Halle Crutch offers counseling services for teen girls and young women working through these tough seasons of life. You don’t have to face it alone if you don’t want to. If you’re ready to seek guidance with managing stress, request an appointment.