The days are getting shorter and the busy holiday season is upon us which has many of us feeling stressed and depressed. But you don’t have to let winter get you down. The following 10 tips are a great start for caring for yourself during this hectic time of year.
1 – Prioritize sleep: Quality sleep is important for feeling your best. Most of us need 7-9 hours of sleep nightly, and consistency is key. But this can be harder during the busy holiday season, which is why we may have to make an extra effort. Go to bed and get up at the same time every day and minimize screen time before bed. If the dark winter months have you feeling the urge to hibernate, open the curtains before you go to sleep to let in the natural light in the morning.
2 – Get up and move: Staying active is essential to our physical and mental health. Exercise doesn’t have to be strenuous to be effective; it’s just important to move your body any way you can. Set an alarm for stretching breaks at your desk, take a walk, practice yoga or do an at-home workout. Exercise can reduce feelings of anxiety and depression by releasing endorphins and making you feel more awake and energized.
3 – Eat healthy foods: Foods rich in Omega 3 are said to boost your mood. Fish, nuts, leafy greens and whole grains really do help our bodies feel better. Avoid too much sugar and alcohol as they can cause mood swings. And be sure you’re getting enough Vitamin D in your diet as well.
4 - Manage expectations: When you’re planning your holidays, don’t overdo it. Be mindful to set realistic expectations for gatherings and social obligations and be careful not to overextend yourself – socially or financially. Instead focus on meaningful connections, prioritize the things that really matter and let go of any ideas of perfectionism.
5 – Practice gratitude: Keep a gratitude journal and write down three things you are thankful for every day. It may sound simple, but studies show that consciously recording things you feel grateful for helps you feel happier and more resilient during stressful times.
6 – Stay connected: Reach out to friends and family, support groups and co-workers – especially if you start feeling lonely or isolated. Plan fun activities and stick with them. Even if you can’t meet up in person, virtual meetups or even a phone call can help you feel better. You can also volunteer or engage in acts of kindness to further connect with others.
7 – Use light therapy: About 5% of Americans suffer from Seasonal Affective Disorder (SAD), and if you’re one of them, light therapy can help. These special lamps mimic natural sunlight and have been shown to boost mood and ease other symptoms of SAD, such as feeling tired and sleeping too much. Start your day with 20-30 minutes of exposure every morning.
8 – Take time to relax and meditate: Practicing mindfulness, meditation or deep breathing exercises can help reduce stress and anxiety and promote feelings of calm. There are lots of resources and tips online, or apps like Calm or Headspace can be helpful to guide you through some techniques.
9 – Limit social media: Social media has been shown to make us feel more detached and depressed and it also can be addicting. This holiday season, try taking a break from social media and avoid comparing your life to others’ curated moments and holiday highlights. Instead focus on real-life interactions and self-care.
10 – Seek professional help: Don’t hesitate to reach out to a therapist or counselor if you’re struggling. Many therapists offer online sessions, making support more accessible during busy or winter months.
Remember, self-care is not selfish—it’s essential.
Take time for yourself to rest, recharge, and find joy in the little moments this winter season.
And HealthFinders is here for you! Whether you are looking for the support of a doctor or therapist or want to connect with others in the community who share your health and wellness goals, we can be your partners. Reach out at connect@healthfindersmn.org
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