Winter brings colder weather, shorter days, and changes to daily routines. For many, this season also brings unique challenges that can impact both body and mind. Simple changes in temperature, sunlight, and activity levels can influence how people feel physically and emotionally.
Arkview Behavioral Health recognizes that winter is not just about staying warm but maintaining overall wellness. As the season changes, there are important connections between physical health, mood, and daily habits that are worth understanding.
Why Winter Affects Your Mental Health
Winter creates several challenges that affect both physical and mental health. Reduced sunlight can lower vitamin D levels, making people more likely to feel tired or have changes in mood. The National Institute of Mental Health reports that seasonal affective disorder (SAD) affects about 5% of adults in the United States each year.
Colder temperatures can make it harder to spend time outdoors, increasing the risk of illnesses such as colds and flu. This often leads to less physical activity, which can influence energy, sleep, and mental health. Social isolation is more common in winter, as shorter days and harsh weather may limit opportunities to connect with others.
People with existing mental health or substance use concerns may find that their symptoms become more intense during winter and experience an increased risk of relapse during the holidays. The relationship between physical health and mental well-being becomes especially important during the winter months.
How to Stay Active When it’s Cold Outside
Physical activity supports mental health, especially in winter. Regular movement helps to regulate mood, manage stress, and maintain overall well-being. The CDC recommends at least 150 minutes per week of moderate-intensity aerobic activity for adults.
Dressing in layers allows for adjustment as body temperature changes during activity. The innermost layer can utilize moisture-wicking fabric to keep sweat away from skin, while middle layers provide insulation, and outer layers offer wind and/or water resistance. Covering hands, head, and feet helps prevent heat loss from extremities.
Indoor activities help support both physical and mental health when outdoor conditions are harsh. You can try brisk walking in place, dancing, or using a stationary bike with little equipment. Strength training can feature resistance bands, bodyweight movements like squats and push-ups, or light dumbbells.
Mind-body practices like hot yoga and tai chi combine gentle movement with controlled breathing and focus. These activities can help reduce winter-related stress and support emotional balance. Many routines are accessible online or through community classes, usually requiring only a small space.
Simple Ways to Avoid Getting Sick in Winter
Illness can disrupt daily routines and increase feelings of stress or sadness, especially during winter. Physical health and mental well-being are connected, and staying healthy in winter can help keep mood and energy stable.
Handwashing with soap and water removes germs that cause colds, flu, and other illnesses. The recommended technique involves scrubbing hands for at least 20 seconds before rinsing. Handwashing is most important after using the restroom, before eating, after coughing or sneezing, and after touching public surfaces.
Viruses and bacteria can survive on surfaces that are often touched. Examples include doorknobs, light switches, phones, keyboards, shared remotes, and bathroom fixtures. Cleaning these areas once daily with disinfectant wipes or sprays helps reduce the spread of germs.
Flu vaccines and other seasonal immunizations play a role in preventing illness during winter. The CDC reports that flu vaccination reduces the risk of flu illness by 40% to 60% among the overall population, during seasons when the flu vaccine is well-matched to circulating viruses. Vaccines are available at clinics, pharmacies, and healthcare offices.
Protecting Your Mental Health During Darker Months
During winter, reduced sunlight and longer periods of darkness can affect the body’s circadian rhythm, which helps regulate sleep and mood. Lower sunlight exposure can decrease serotonin levels (a brain chemical linked to mood) and disrupt melatonin, which controls sleep.
Light therapy uses special lamps that mimic natural sunlight to help regulate mood and sleep cycles. This method can be effective for people experiencing SAD or winter-related mood changes. Health authorities often recommend using a light therapy box that emits 10,000 lux for about 20-30 minutes each morning, soon after waking.
You can also maximize natural light by sitting near windows, opening curtains during daylight hours, and spending time outside on sunny days to help the body adjust to seasonal light changes.
Tracking mood changes during winter can help identify patterns and triggers.
Common winter triggers include:
- Reduced sunlight
- Longer periods indoors
- Disrupted routines
- Social isolation
- Increased stress from holidays or weather events
Deep breathing is a classic relaxation technique that can be practiced almost anywhere. Sit or lie down in a comfortable position, place a hand on the stomach, and breathe in slowly through the nose, allowing the stomach to rise. Hold your breath for a count of three, then exhale slowly through your mouth. Repeat for five to ten breaths.
Winter Nutrition That Supports Mood
Nutrition influences mental health, energy, and cognitive function during winter. The body’s response to shorter days and colder temperatures can include cravings for carbohydrates and comfort foods. But balanced nutrition helps maintain a steady mood and focus.
Winter vegetables such as sweet potatoes, squash, kale, and spinach contain vitamins and minerals that support brain function. Citrus fruits provide vitamin C, while whole grains, lean proteins, and healthy fats contribute to mental wellness.
Foods that may support mood include:
- Salmon and sardines for omega-3 fatty acids
- Dark chocolate for antioxidants
- Berries for vitamin C
- Pumpkin seeds for magnesium
In winter, people may not feel as thirsty, but fluid needs remain similar to other seasons. Dehydration can affect mood, concentration, and memory. Warm beverages can help meet hydration needs while still feeling festive. Healthy options include herbal teas, warm water with lemon, decaffeinated coffee, and low-sodium broths.
Micronutrients support both immune function and mental health. Vitamin C, vitamin D, and zinc help the immune system respond to winter illnesses. Foods such as oranges, bell peppers, eggs, seeds, and nuts provide these nutrients.
Managing Winter Stress and Sleep Problems
Sleep quality and stress levels often change in winter. Shorter days and longer nights can disrupt natural sleep patterns, leading to more fatigue and changes in mood. Sleep, stress, and mental health are closely related.
Going to bed and waking up at the same time every day (even on weekends) can support better sleep. A bedroom that is cool, dark, and quiet can make falling asleep easier. Pre-sleep routines, such as reading, listening to calm music, or gentle stretching, cue the body to prepare for rest.
Healthy downtime includes activities that relax the body and mind without becoming isolating. Examples in winter include reading, drawing, crafting, or going for a short walk. Balancing social and solo activities can provide variety and support emotional well-being.
Maintaining social connections during winter can lower isolation and support mental wellness. Video calls, group messages, and online games offer ways to stay connected when travel or weather limits in-person contact. If sadness, anxiety, or loneliness grow stronger or last several weeks, seeking support from a counselor or mental health professional is an option.
Staying Safe in Cold Weather
Physical safety during winter weather events is closely related to mental well-being. Preparing for cold, snow, and ice can help reduce stress and uncertainty when winter conditions are unpredictable.
Many people enjoy hiking or sightseeing in nature during the winter. But it’s important to check conditions and weather predictions before traveling to a scenic location. Know the location of the nearest hospital and/or ranger station, and tell people where you’re going and when you expect to return. Be sure to wear eye protection, as light reflecting off snow can cause damage to vision.
Exertion in cold weather can increase the risk of hypothermia and heart strain. Signs of overexertion include chest pain, shortness of breath, dizziness, or extreme fatigue. During extreme weather, activities like shoveling snow or building forts can be modified by taking breaks, lifting smaller amounts, or moving at a slower pace.
Ice and snow increase the risk of falls and injuries. Plan routes with clear walkways, use handrails, and sprinkle salt or cat litter (depending on local regulations) on areas with high foot traffic. Wear footwear with good tread or invest in traction aids that can be applied to shoes (such as crampons).
Get Support for Mental Health at Arkview Behavioral Health
At Arkview, we understand that winter can be particularly challenging for individuals facing mental health and substance use concerns. Through our comprehensive outpatient programs, you can learn evidence-based strategies to manage winter-related mood changes while addressing underlying factors that contribute to anxiety, depression, or addiction. Contact us to learn more about how we can support your journey toward recovery and wellness.
