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The Winter Blues, Tips to Maintain Your Mental Health

By Dr. Carin Shuler PT, DPT, MS, CHC

Mental health is a big concern this time of year and now even more so with Covid19 depression and isolation. Are you or a loved one down in the dumps, suffering from the winter blues, mood swings or stressed out over the holidays; maybe even wondering if this is post-holiday depression or something more worrisome?

Many people feel excited and joyous this time of year with the excitement of the holidays and the prospects of a new year. 2020 though brought new challenges that we all still face going into 2021. If you or those you know are feeling overwhelmed, l onely, anxious or depressed and it is leading to mental health challenges that are causing suffering, read on!

For many, winter is their favorite time of the year. They love all the excitement of holidays and family celebrations or vacations over their children’s winter break.

Many others find this all too stressful (1). Others, who live alone and can’t be with loved ones because of COVID concerns or have suffered loss through the death of a loved one or a divorce, may suffer deeply with sadness, regrets and loneliness this time of ye

And though this doesn’t typically apply to Californians, many people suffer from seasonal affective disorder brought on by the shortened days and gray days that winter brings forth in many states. This can lead to mood swings and depression due to less sunlight exposure. This decreased sunlight exposure can also be true for many who are in isolation indoors due to the threat of COVID.

Don’t let post-holiday stress, anxiety or depression ruin your New Year!

We all can get a little stressed out with the increased expectations and duties throughout the holiday season. It is not easy to balance everyday duties with the added ones that the holidays bring about! Although, these increased demands and stress they bring on are usually temporary.

These temporary feelings are not unusual. For example, fitting in the time to shop or decorate, wrap or mail gifts may put increased demands on you or your loved ones. (2). These increased demands may make anyone feel a bit more challenged or stressed temporarily. However, these increased demands should not add up to ongoing, non-stop and uncontrolled post-holiday stress, depression or anxiety. Check out these tips to overcome these winter blues!

Important tips to overcome the Winter Blues!

1) Just say NO to unhealthy eating and drinking habits!

Do not prolong all the holiday treats and adult beverages into a daily, normal course into the New Year. This too can lead to more guilt, sadness, negative thoughts and depression if you get down on yourself for doing so. Sugar highs lead to sugar lows and can lead to mood swings and depression too (3). Just say No! Keep healthy snacks and drinks handy.

2) Get back into your regular life-routine as soon as possible!

After the holidays, get back into your normal work, sleep, eating and exercise routine as soon as you can! This is important for your mental health.

Sleep is especially important! Your body’s normal sleep-wake cycle will allow more healing time for your brain. Regular sleep will help to fight all the post-holiday stress and fatigue. It can help you to control any mixed emotions and mood swings that you may be experiencing too.

Combining healthy sleep habit’s with your exercise and meal routine will get you back on track to face the New Year with decreased chances of stress, fatigue or depression and anxiety getting the best of you. Getting outdoors as part of your exercise routine to walk, jog or hike will help you to get out in the sunshine. Sun exposure will help to combat those winter blues and any symptoms of seasonal affective disorder.

3) Stay grounded in who you are now!

Too often we have an ideal vision of what our holidays should have been like! We often set expectations that we’ll all get along with all the family members. We all have negative “baggage” and “history” with certain family members. We may only see them once a year, or this year only through Zoom or Facetime calls over the holidays. What is it about some family members that make you feel you both are reverting back to old younger behavior patterns with them? Or just making you feel guilty over a past family problem or event? These old negative behaviors and feelings can lead to persistent guilt and depression.

Understand that you never need to play the same role as you did when you were younger, even if other family members are encouraging it by their own behaviors and conversations. Family get-togethers, whether in person or via Zoom calls, are never a good time to bring up that old negative history. It is a time to celebrate the positive and love of a family, not dredge up old, negative feelings. And don’t let seeing or speaking to those certain family members get you down. Don’t let any negative thoughts that may have been triggered by family time linger on into the New Year. Don’t try to overanalyze your interactions that may lead to guilt and more negative thoughts. Give yourself a break! Stay grounded in who you are now!

4) Reach out and stay in touch!

One of the best things you can do is reach out and get or stay connected with old friends or family members who love and value you! These important, positive people in your life are possibly just what you need during the holidays and beyond! If they are not close towhere you live, give them a call, video conference with them or ask them for support if you need it!

They are there for you! These connections may be just what you need to fight the winter blues! This is especially true if you have felt isolated and lonely during the worst of the COVID pandemic this winter! Be proactive and make the time to reach out and to stay in touch!

5) Take time for yourself!

If you’re feeling the winter blues bringing you down, take time to be good to yourself! Pamper yourself. Do what helps you to feel good and what you want to do. Take a soaking hot bath, take a break for a lovely walk or spend time reading or on the phone with a good friend, if that’s what you want and need to do. And don’t feel guilty about your “me-time”. It may just be one of the most important things you can do for yourself and your mental health! You can certainly be there for yourself just as you try to be there for everyone else in your life.

Remember, Rehab House Calls Certified Health and Wellness Coaches are here to help you beat the winter blues and create an individualized plan for your well-being in 2021! Call 951-344-6141 or just CLICK HERE.