Five top tips to improve your mental health in the winter

It’s the time of year where many of us begin to struggle a little more with our mental health, whether that be just feeling a little anxious on the occasional day, or exacerbating more severe conditions.

During this time of year, you’ll see many mental health centres inundated with patients requiring an acute care unit as they enter crisis mode. And while that’s of course not entirely down to seasonality, the lack of natural sunlight, colder temperatures and even the fact that the likes of bills will increase can exacerbate conditions.

It’s important we all look after our mental health and pay a little more attention to it during the winter, whether you have a history of significant mental health problems or struggle with stress or anxiety on more sporadic occasions, and there are multiple ways in which you can do this over the coming months…

Get Outside and Embrace Natural Light

First and foremost, the lack of natural light can really play its part in our mood over the winter, with Seasonal Affective Disorder something many struggle with. Sunlight plays a big part in regulating our mood as it increases serotonin levels, which boost feelings of calm and happiness. Therefore, it’s important to maximise the amount of sunlight we get over the winter months, even if it is a little chillier.

Try to get outside for at least half an hour per day, ideally in the morning when light is at its brightest. A trip to the local park, sitting out in the garden or combining it with exercise and enjoying a cycle or run can really make a big difference in improving our mood and energy levels.

Stay Active

Physical exercise is one of the most effective ways to improve your mental health at any time of year, but it becomes particularly important during the winter months. Regular exercise helps release endorphins, the body’s “feel-good” chemicals, which are essential for boosting mood and reducing stress.

In winter, it can be tempting to stay inside and avoid physical activity, but staying active is key to maintaining your mental wellbeing. You don’t need to commit to intense workouts; even a brisk walk or a gentle yoga session can have significant benefits. If you’re not a fan of outdoor exercise during the colder months, try indoor activities like home workouts, online fitness classes, or swimming at your local leisure centre. The important thing is to keep moving.

Maintain Social Connections

Winter can often make us feel more isolated, especially with the added pressure of the festive season and the dark, cold evenings. Staying socially connected is crucial for mental health, and it’s important to make an effort to reach out to friends and family, even when you might feel like withdrawing.

Plan regular catch-ups with loved ones, whether it’s over a cup of tea, a phone call, or a video chat. If possible, meet in person, as face-to-face interaction can significantly improve mood and provide a sense of connection. Engaging with community groups, joining winter clubs or hobbies, or volunteering can also help to combat loneliness and give you a sense of purpose.

Watch Your Diet

What we eat has a direct impact on how we feel, and during winter, it’s easy to fall into the trap of comfort eating. While it’s fine to indulge occasionally, a poor diet can lead to feelings of sluggishness and low energy, which in turn can affect your mood.

Focus on eating a balanced diet rich in vitamins and nutrients. Foods that are high in omega-3 fatty acids, such as salmon, walnuts, and flaxseeds, are known to support brain health and improve mood. Additionally, try to include plenty of fruits and vegetables in your diet, which provide essential vitamins like vitamin D and B vitamins, both of which are linked to better mental health. Consider taking a vitamin D supplement during the winter months, as sunlight exposure is limited, and it can be difficult to get enough from food alone.

Practise Mindfulness and Relaxation

The pressures of winter, from holiday stress to the demands of daily life, can take a toll on your mental wellbeing. Incorporating mindfulness and relaxation techniques into your routine can help you stay grounded, reduce anxiety, and manage your emotions more effectively.

Mindfulness involves paying attention to the present moment, focusing on your breathing, and acknowledging your thoughts without judgement. It’s a simple but powerful way to calm the mind and reduce stress. There are many ways to practise mindfulness, from meditation and deep breathing exercises to journaling or simply taking a mindful walk in nature.

Additionally, relaxation activities such as reading, knitting, or taking a warm bath can help reduce tension and provide a mental break from the stresses of daily life. Creating a peaceful environment at home, with soft lighting, calming scents, and comfortable surroundings, can also help improve your mental state.