Do you ever notice a shift in mood, energy, and overall mental health as the seasons transition? Shorter daylight hours, less sunlight, and isolation can take a toll this time of year. While physical health is important all year long, so is addressing and managing our mental health. Don’t let the challenges of the season get you down. Follow these tips to boost your mental health this fall and winter.

Keep Moving

Exercise isn’t only beneficial for your body; it can positively impact your mental health! It increases the production of endorphins in the body. This hormone is often considered the body’s natural painkiller or mood-booster. Physical activity aids in lowering cortisol levels, a stress hormone. It can help with managing depression and anxiety symptoms. In addition, exercise can also increase concentration, improve self-esteem, promote quality sleep, and raise overall energy levels.

Get Outdoors

While daylight hours may be limited this time of year, it is still beneficial to spend time outdoors. Sunlight triggers the brain to release the serotonin hormone. According to the Cleveland Clinic1, “Serotonin plays several roles in your body, including influencing learning, memory, happiness as well as regulating body temperature, sleep, sexual behavior, and hunger. Lack of enough serotonin is thought to play a role in depression, anxiety, mania, and other health conditions.” Sunlight is also the best natural source of vitamin D. A few minutes spent outside daily can make a difference. Dress appropriately for the weather by choosing layers and adequate footwear.

Stay Social

Poor weather conditions and fewer hours of daylight can lead to increased isolation. It’s easy to feel disconnected from family and friends this time of year, especially after the hustle and bustle of the holidays. Make an effort to spend time with loved ones. If you cannot socialize in person, try a virtual meet-up or regular phone calls. Continued engagement with those around you can help build relationships, communication, and support.

Be Mindful

Stress can quickly compound with the addition of holidays, family gatherings, a new year, and the change in seasons. Practicing mindfulness can help us cope with uncertainty, frustration, or overstimulation. It allows us to approach choices with thought and intention instead of emotional reaction. Practice staying present and managing thoughts with mindful exercises like meditation, deep breathing, or progressive muscle relaxation.

Make a Bedtime Routine

As the sun sets earlier, a routine sleep schedule becomes difficult. Adequate restful sleep is necessary for mental, physical, and emotional health. Prioritize starting a bedtime routine that begins around the same time each evening. Check off any last-minute items on your to-do list and then incorporate relaxing, screen-free activities such as stretching, reading a book, listening to music, prayer, or meditation. Establishing a bedtime routine will help prepare your mind and body for sleep.

Get Support

If you find this season is taking an extra toll on your mental health, making it challenging to manage emotions or keep up with day-to-day activities, talk with your doctor or a licensed therapist for additional support. Working with someone can ensure you have the right tools and strategies to thrive all year.

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