Mental health check-in!
The stretch of time between the New Year and the first spots of spring color in late March or early April can be very difficult, especially in the northern U.S. Upstate New York has seen some of its highest snowfall in several years this winter, with several intense cold fronts blanketing the state over the course of the last few weeks.
The bleak colors and cold temps can leave you feeling disconnected, lonely and sad. There’s actually a name for this phenomenon – seasonal affective disorder (SAD) – and this article from the National Institute of Mental Health (NIMH) does a great job explaining the ins and outs of more serious cases of SAD and how one finds relief on the other side of diagnosis.
However, as the article notes, most of us “feel ‘down’ or have the ‘winter blues’ when the days get shorter in the fall and winter and feel better in the spring when longer daylight hours return.”
What can you do to help your mental health in the meantime?
An infographic from New York State Office of Mental Health titled “Mental Wellness in the Winter Months” has these suggestions to offer:
- Plan to keep yourself occupied – Imagine yourself moving through the next few months. What do you want to be doing? Get your supplies out and set up your space to get started.
- Move your body every day – Staying active can boost your mental wellness. Set a goal that works for you, like 10 minutes of dancing or getting a certain number of steps in each day.
- Improve your mood with fresh air and sunshine – Bundle up and get outside every day. Consider activities that make it fun to get outdoors, like sledding, stargazing or hiking in a local park.
- Reach out to someone every day – Staying connected is so important for your mental health.
- Do something for someone else – When you are feeling down, acts of service can be uplifting. Consider volunteering for a cause, knitting for a homeless shelter or checking in on a neighbor who is overwhelmed.
- Try something new – When you’ve been in the same routine for a long stretch of time, your brain benefits from doing something out of the ordinary.
- Don’t forget your basic self-care – Make sure you get enough sleep. Eat nutritious food and drink enough water. These go a long way in helping you stay emotionally well.
- Get enough light during the day – If you can’t get outside, hang out in sunny rooms. If your living or working space is dark, consider getting a light therapy lamp.
- Reach out for help – It’s okay to feel overwhelmed or down in the dumps during the winter months. Admitting things feel tough and talking about it can help.
That final point can’t be stressed enough. Connection and community is incredibly important. Mental health issues, whether simply being “down in the dumps” or dealing with a more serious issue, are tough to talk about, but talking about it and allowing yourself to be vulnerable is the first step toward finding a solution and relief from your symptoms.
You are never alone in your journey with mental health.
Here are some important resources if you or someone you know is struggling – including the National Suicide Prevention Hotline, the Substance Abuse and Mental Health Services Administration National Helpline, the Veterans Crisis Line and more.
This article from the National Association of Mental Illness (NAMI) provides some good starting points on the journey to finding a therapist as well.
