Social connection is a basic human need. Seeking out positive interactions will help you feel better, and may motivate you to do the things you enjoy, says Schiff. Research also points to the important role social connectedness plays in supporting mental health.
Meet friends at a coffee shop, visit a museum, or plan a virtual book club if it’s too cold to go out.
6. Lend a Helping Hand
When winter disrupts your mood and plans, consider other ways to connect with people, such as volunteering your time. Volunteering offers numerous benefits for your mental health, including reduced stress, boosted confidence, and having a sense of purpose.
To get started, the national nonprofit group Volunteer Match recommends identifying your passion, then figuring out a time you can carve out of your regular schedule without facing burnout. If you’re not sure what you’re passionate about, try a few different volunteer options and see what sparks your interest. There are also ways you can volunteer virtually if this is more convenient for you.
7. Engage in Regular Playtime
“Play time or adult recess can help mental health during the winter because doing things that bring an individual joy or pleasure have a relaxing effect that counteracts stress and improves mental health,” Schiff says. “Play releases endorphins, improves brain functionality, and helps keep adults feeling young and energetic.”
Research suggests that adults with playful personalities are better prepared to cope with work stress and report higher life satisfaction.
Good options for wintertime play or recess include indoor activities such as dancing, painting, puzzles, or listening to music, says Schiff. If the weather permits, try a group activity you enjoyed as a child, such as dodgeball, an outdoor board game, or tag.
8. Keep Healthy Snacks (and Sips) on Hand
Feeling cooped up, lonely, stressed, or bored can all be triggers for slipping into unhealthy snacking or drinking habits, Westbrook says. Pay attention to what situations leave you most vulnerable to these triggers, and keep healthy alternatives on hand for those occasions, he suggests. If you find yourself eating salty chips and candy on movie night, be sure to stock up on healthy, portion-controlled snacks, like apple slices with a tablespoon peanut butter, nuts, or vegetables and hummus. If you indulge too much during happy hour, consider starting with a glass of water and then alternating between alcoholic drinks and water or a mocktail.
9. Consider Supplementing With Vitamin D
Vitamin D levels tend to drop in the winter months, when we’re spending more time indoors (sunlight is a major source of vitamin D). And given that vitamin D helps with immune function (that means it strengthens the body’s defense against viruses and other germs), it’s particularly important to make sure you’re getting enough once the seasons change, according to Tod Cooperman, MD, president, founder, and editor-in-chief of ConsumerLab.com, a provider of independent test results and information designed to help consumers and healthcare professionals identify the best-quality health and nutrition products.
Dr. Cooperman recommends getting your vitamin D levels checked. If you’re deficient, ask your doctor about taking a vitamin D supplement or a multivitamin that contains it. A daily dose of 15 micrograms (mcg) or 600 international units (IU) is generally recommended for adults ages 18 to 70 and 800 IU for adults over 70. And consider taking a magnesium supplement, too, which helps regulate vitamin D levels.Approximately 200 milligrams (mg) per day from supplements is generally safe, according to Cooperman.
Because there are risks associated with taking too much of any supplement, it’s always a good idea to talk with your healthcare provider before trying something new.
10. Get Your Flu Shot and COVID-19 Booster
Taking care of your mental health can support your physical health, and vice-versa. So, take steps to stay healthy and well this winter, like getting your flu shot and recommended COVID-19 vaccines or boosters. Talk to your healthcare provider about which vaccines are right for you.
The Centers for Disease Control and Prevention (CDC) recommends everyone ages 6 months and older get the flu shot (with a few exceptions). And the CDC currently recommends the COVID-19 vaccine to the same age group.
11. Ask for Help When You Need It
Holiday plans, travel disruptions, and the fear of catching any of the multiple viruses in circulation can be either a minor or major source of stress. Reach out for help and support in managing your emotions when you need it, whether via a friend, family member, or medical professional, Westbrook recommends. “You don’t have to struggle with these issues alone,” he says.
And, if you find that possible symptoms of SAD interfere with your daily routine, Schiff recommends talking with a professional about mental health therapy, medications, or supplements. “Psychotherapy can provide individuals with a new perspective on their situation, which enables them to regain control, reduce physiological and psychological symptoms and adopt effective strategies that will help them deal with stressful situations with more ease and confidence,” she says. Among some of the techniques she finds helpful for her clients include cognitive behavioral therapy (CBT), a form of talk therapy that involves identifying unhelpful thoughts and behaviors and learning ways to change them.
