Winterize Your Mental Health



Hello FPA community!

I was recently chatting with a patient of mine who works as a cattle farmer. We were talking about how to prepare a farm and a herd for the winter months. Just as we change our habits to keep our animals safe and comfortable when the weather changes, we also need to change our own habits to keep good mental health in the winter months.

As the days get shorter and the weather turns colder, many people notice their energy, motivation, and mood start to dip. It's known that less sunlight affects our neurological functioning.

The good news? There are small, effective steps you can take to ease symptoms and help protect your mood through the darker months.

Seek out natural light whenever you can

Sunlight helps regulate your body’s internal clock and supports healthy levels of serotonin — the “feel-good” brain chemical. Try to get outside during the day, even if it’s cloudy. A short morning walk or lunch break near a window can make a real difference.

Move your body

Exercise is one of the most powerful mood boosters we have. It doesn’t need to be intense — gentle activities like walking, yoga, or stretching release endorphins and help combat sluggishness that often comes with seasonal mood dips in the winter.

Stay connected

It’s easy to pull away when you’re feeling low, but connection is vital for mental health. Make plans with friends, join a local group, or simply reach out to someone you trust for a chat. Even small social interactions can lift your mood.

Maintain your routine

When the sun sets early, it’s tempting to hibernate — but sticking to a consistent sleep schedule and daily routine helps regulate your body’s rhythm and energy levels. Try to go to bed and wake up at the same times each day.

Ask for help when you need it

If you find that your mood, energy, or motivation are consistently low, or you’re struggling to get through the day, please reach out for support. A professional (like a therapist) can help you stay accountable to healthy habits and remind you that you're not alone. We all experience this same winterizing, and we can help each other remember that spring and sun always follow.

- Rae Cowen, LMFT

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