As we move into the colder months and the busy holiday season, it’s a good time to reflect on the importance of our mental health. When we’re physically sick, most of us know to reach out to a doctor, rest, and take steps to recover. But our mental health can also impact our physical well-being. Stress and worry don’t just make us feel mentally tired; they can affect our bodies, too, changing our sleep, appetite, and overall energy. So how can we nurture our mental health as we head into winter?

Recognize the Challenge of Winter
The winter season and the demands of the holidays can be challenging for many. Some people find the shorter days and colder weather isolating, while others may feel overwhelmed by holiday obligations. Acknowledging our unique tolerance levels and listening to what feels right for us is important. Setting boundaries—whether it’s declining an invitation or adjusting our to-do lists—can be a powerful way to take care of ourselves. Sometimes, it’s okay to say “no” to others and even to us if it feels like too much. For example, say “no” to us when we try to add one more task to our to-do-list.

Finding Positivity in the Season
The next step would be to accept reality and identify areas where winter can have a positive aspect. We can enjoy small positive experiences and bring our own light into the darker and colder months. For example, maybe for some people, it is the time to practice an indoor hobby, and, for others, to try a winter activity. During my first winter in Canada, I found joy in simple experiences, like walking on a frozen lake or noticing the peaceful silence of a snowy evening.

Make Time for Self-Care
Another way to take care of our mental health is to have regular breaks for rest, and self-care activities: activities that bring us joy and a sense of achievement. Activities can be daily, weekly or monthly. For example, we can have a daily, five-minute meditation break; a weekly phone call with a loved one; a monthly slot to engage with our hobbies etc. Again, this list can be as long or short as we want it to be. However, we are encouraged to choose activities that are manageable, enjoyable, appropriate and right to each of us, and that fit well into our lives without feeling like an obligation.

Supporting Our Physical Health
Our mental and physical health are interconnected. Exercise, good sleep, and a balanced diet are all ways to boost mental well-being, yet these basics can easily fall by the wayside when we’re feeling down. It’s especially important during challenging times to maintain a regular sleep schedule, eat a nourishing diet, and incorporate physical activity—even if it’s just a few minutes of dancing or stretching at home.

Staying Connected
Social connections help us feel less alone, especially during the colder months. Reaching out to others and keeping in touch with friends or family can provide a strong sense of support. And it’s also important to stay connected with ourselves—to check in and recognize what we need emotionally, mentally, and physically. I sometimes compare this to charging a phone: just as we don’t forget to charge our devices, we shouldn’t neglect “recharging” ourselves.

Releasing Emotions
And one last thing, let’s not forget to be mindful. Be aware of and release our emotions in a healthy way when or if necessary. Journaling, dancing, a good cry, seeking comfort, sharing our thoughts with a trusted person etc. can help us release the emotions and not have them stuck in our body and conquering our thoughts.

And if you have children, you can use these practices to support their mental health by modeling them in your own life!

Zoe Fysikoudi is a Registered Psychotherapist and owner of Expressive Minds Therapy. Zoe works therapeutically with children, youth and their families and meets them at Cocoon Orillia in Orillia and Rooted in Counselling in Bracebridge. 

For more information, you can also visit her site at www.expressive-minds.com.