Throughout the winter, many people across the U.S. go days or weeks without seeing the sun. Particularly in the Northeast and Midwest, they experience weeks of dark and dreary weather combined with bitter, unrelenting cold.
The chilly gloom negatively impacts mental health, sometimes leading to seasonal affective disorder (SAD). In fact, an American Psychiatric Association study found nearly 40% of people report an overall mood decline during the winter season. Symptoms include depression and anxiety, feeling lethargic, binge eating and more.
Fortunately, there are several practical steps you can remind your employees to take to improve their mental health during the winter. Encourage employees to utilize mental health services offered through their benefits package, including employee assistance programs (EAP), dedicated behavioral health support on-site (if applicable), and programming designed to help with stress and anxiety, such as webinars or apps. Share these 8 tips with your teams to help them get over the winter slump.
1. Go out and socialize (or don’t).
Coming out of the hustle and bustle of the holiday season, the following months can seem somber and bleak. We tend to feel better when we engage with other humans, but that can look different to everyone. For instance, it can be as simple as responding to your text messages, reaching out to a good friend, or hosting a gathering.
On the flip side, some people overschedule themselves, often to avoid feeling overstressed. In this situation, I advise people to take a step back, clear their calendars, and make time for themselves. It’s okay to say “no.”
2. Lend a helping hand.
Genuinely helping others fosters a sense of purpose and fulfillment. Knowing your actions create a positive impact on someone else’s life can give you a greater sense of meaning and satisfaction.
For some people, maybe it means liking a friend’s social media post or sharing some words of encouragement. Other people find purpose by volunteering for an important cause or donating clothing to a secondhand store.
3. Move around.
Physical activity does wonders for the body, from supplying endorphins, serotonin, and dopamine to regulating mood, reducing stress, enhancing sleep, and enhancing cognitive function.
If you’re already physically active, switch up your regular routine and try something more challenging. If you’re not really active, take a walk around your neighborhood or go outside and watch the sunset (if there is one). You’ll be surprised how much even minimal activity lifts your mood.
4. Get spiritual.
Addressing your spiritual side can also improve mental health during the winter. For some people, it means practicing religion. Other people find spirituality by connecting with nature and the earth. It boils down to doing whatever makes you feel like you exist in a larger ecosystem.
5. Stimulate your brain.
Rather than doom scrolling on social media, engage in activities to stimulate the brain and in turn improve mental health. Maybe it means journaling, meditating, or practicing deep breathing. Some people enjoy crosswords or play games like Wordle or Sudoku. All of these activities feed the brain, so do what makes you feel good.
6. Be mindful of what you eat.
Eating a well-balanced diet helps the body retain essential nutrients to improve brain function and produce neurotransmitters that regulate mood. Think about your relationship with food, your motivations for eating, and how it makes you feel.
Ask yourself, “Am I truly hungry or am I bored? Am I hungry or am I sad? Am I hungry or am I lonely?” The key is to be mindful and present when you eat.
7. Bask in the sunlight.
While it can be challenging to soak up the sun during winter, regular sun exposure can supercharge mental health, from boosting vitamin D production to helping to regulate circadian rhythms.
When you start to feel a little off, agitated, reactive, or depressed, ask yourself, “When’s the last time I actually went outside and took in some fresh air?” And not for the purposes of getting in your car to run an errand or go to work. Because, part of it is about the sun, but it’s also about physically going and doing something intentionally, removing yourself from an environment and checking in with how you are doing.
8. Leverage mental health offerings.
Beyond the DIY strategies mentioned above, consider seeking professional help. If you’re unsure about the mental health benefits offered at work, reach out to your HR team. Many employers today offer dedicated behavioral support through onsite health centers or virtual visits.
Unlike friends and family members who may have vested interested in your decisions, mental health clinicians have no skin in the game and can offer an unbiased opinion in a safe environment.
For therapy to be effective, however, you need to feel ready to take recommendations, even if they feel uncomfortable. A big part of psychotherapy involves problem-solving, having honest conversations, and working together on recommendations to make improvements in your feelings, relationships, and life.
Erin Thase, Ph.D., serves as the National Director of Behavioral Health for Marathon Health, where she leads a growing team of mental health clinicians providing quality, evidence-based therapeutic services within a broad range of clinical settings. Dr. Thase recently joined Marathon Health in August 2022 with a degree and licensure in school and clinical psychology. She has over 10 years of experience working within a multitude of school, outpatient, and hospital settings with patients with mood disorders, chronic medical diagnoses, behavioral concerns, and life stressors. She strives to provide ethical, evidence-based, and patient-centered treatment to individuals. She received her undergraduate degree from Cleveland State University and doctoral degree in School Psychology from Duquesne University.