Winter Wellness Tips That Actually Work For Mental Health

At Westwind Recovery®, care is centered on holistic wellness all year long. Winter brings unique health challenges, and it’s important to maintain health (both in body and mind) when temperatures drop and daylight hours decrease.

Nearly 5% of adults in the United States experience seasonal depression, also known as Seasonal Affective Disorder, during winter. The flu and other seasonal illnesses lead to millions of lost school and workdays every year, making immunity a common concern. Winter affects the body differently than other seasons. Colder air and less sunlight can disrupt sleep, influence mood, and impact immune system response.

Understanding these challenges can help people be more mindful about their health throughout the winter season. At Westwind Recovery®, support is available for those looking for holistic support for their mental health.

Stay Active Indoors and Outdoors

Regular movement in winter helps to support overall wellness and helps maintain immunity, highlighting the overall benefits of fitness for physical and mental health. Staying active can reduce stress, support immune function, and improve mood during the winter months.

Indoor Exercise Routines

There are many indoor options for movement when it is too cold to go outside. These exercises can be done with minimal equipment:

• Bodyweight exercises, such as squats, lunges, and planks
• Yoga or stretching routines
• Walking the length of hallways or jogging in place
• Dancing to music
• Using stairs for step-ups or stair climbing

Do Active Chores and Household Tasks

Household activities can increase daily physical activity. Movement is possible through:

• Cleaning floors, windows, or surfaces
• Organizing closets or other spaces
• Cooking or baking, which involve moving around the kitchen
• Rearranging furniture
• Doing laundry, which can involve carrying baskets

These tasks can help maintain an active lifestyle even during periods of indoor confinement.

Strengthening Mental Health During Winter Months

According to the National Institute of Mental Health (NIMH), about 5% of adults in the United States experience SAD each year. Symptoms typically begin in late fall and continue through winter. People with a history of depression or mental health conditions may notice their symptoms worsen during winter.

Symptoms can include low energy, changes in sleep and appetite, and trouble concentrating. But there are steps a person can take to practice self-care and alleviate (or lighten the impact of) SAD symptoms.

Natural Sunlight and Light Exposure Therapy

Light has a direct effect on mood and the body’s natural sleep-wake cycle, known as the circadian rhythm. In winter, less sunlight during the day can lead to changes in melatonin and serotonin levels, both of which are linked to mood and sleep.

Other ways to increase light exposure in winter include:

• Sitting near windows during daylight hours.
• Spending time outside during the brightest part of the day, even if skies are cloudy.
• Using a light therapy box as directed by a healthcare provider, especially in the morning.
• Keeping curtains open and indoor spaces well-lit during the day.

Mindful Activities and Stress Reduction Techniques

Practicing mindfulness helps to manage stress and supports mental health during winter. Mindfulness practices include:

• Deep breathing exercises, such as inhaling slowly through the nose and exhaling through the mouth.
• Body scans, which involve paying attention to physical sensations from head to toe.
• Guided meditation, which can be done with audio recordings or in group settings.
• Journaling thoughts and emotions to increase self-awareness.
• Practicing gratitude by noting things that went well each day.

These techniques can be used alongside other support strategies. Mindfulness is also part of holistic approaches to recovery, supporting both mental and emotional well-being.

Strategies for Nutrition in Winter Months

Nutrition plays a key role in winter health and wellness. The USDA recommends eating a balanced variety of foods to support immunity, energy, and overall well-being during colder months. During winter, nutrient-dense choices help the body adapt to changes in temperature, light, and activity level.

Fuel the Body with Nutrient-Dense Winter Foods

Certain foods provide nutrients that support immune function and overall health. Many are available as seasonal produce in winter, and can include:

• Citrus fruits (oranges, grapefruits, tangerines): Provide vitamin C, which supports immune system activity.
• Dark leafy greens (kale, spinach, collards): Contain vitamins A, C, K, and minerals like iron and calcium.
• Winter squash (butternut, acorn, pumpkin): Offer fiber, vitamin A, and antioxidants.
• Cruciferous vegetables (broccoli, Brussels sprouts, cabbage): Supply fiber, vitamin C, and phytonutrients.
• Root vegetables (sweet potatoes, carrots, beets): Contain beta-carotene and vitamin C.
• Mushrooms: Provide some vitamin D and support immune activity.
• Fatty fish (salmon, sardines, mackerel): Contain vitamin D and omega-3 fatty acids.
• Nuts and seeds (almonds, sunflower seeds, walnuts): Offer healthy fats, protein, and vitamin E.

Watch for Vitamin Deficiencies

Certain vitamin deficiencies are more likely in winter due to reduced sunlight and changes in eating habits.

• Vitamin D: The body produces vitamin D when exposed to sunlight. Winter sunlight is often insufficient, especially in northern regions. The NIH explains that food sources include fortified dairy, mushrooms, and fatty fish. Supplementation may be recommended if blood levels are low.
• Vitamin C: Intake may decrease if fewer fruits and vegetables are consumed in winter. Citrus fruits, bell peppers, and broccoli are sources of vitamin C.
• Vitamin B12: This vitamin is found in animal products. Plant-based eaters may require fortified foods or supplements.
• Iron: Cold-weather diets with less red meat can lead to low iron, especially for some groups. Beans, lentils, and spinach are reliable sources of iron.

Check with a healthcare provider about supplementation if you suspect vitamin deficiencies, including vitamin D during winter.

Balance Rest and Vitamin D for Optimal Winter Health

During winter, both sleep and vitamin D play important roles in overall health. Colder months bring changes in daylight hours, which can affect how much sleep people get and how well the body produces vitamin D.

In winter, many people find their sleep patterns change due to fewer hours of sunlight. Disrupted sleep schedules are common, and the body’s circadian rhythm may shift. People may go to bed later and wake up later as days get shorter.

Vitamin D is created in the skin when it is exposed to sunlight. In winter, people spend more time indoors and wear more clothing outdoors, so the skin receives less sunlight. Rates of vitamin D deficiency increase in winter, especially in northern regions. Recent reports in the United States estimate that almost 40% of adults have low vitamin D levels by the end of winter.

Symptoms of low vitamin D can include tiredness, muscle aches, and lower mood. Foods such as fortified milk, eggs, and fatty fish contain vitamin D, but sunlight remains a major source for most people. Both restful sleep and maintaining adequate vitamin D levels are important for health during the winter season.

Building Your Personalized Winter Wellness Plan

A winter wellness plan organizes daily and weekly routines to address health challenges that are unique to the colder months. The plan can include strategies for physical activity, nutrition, sleep, hydration, and emotional self-care, all of which help maintain stability and resilience while the environment changes.

Key areas of focus often include:

• Layering clothing and planning safe outdoor activities to adapt to cold temperatures.
• Scheduling regular movement (such as indoor exercise or active chores) to limit inactivity.
• Setting reminders for handwashing and hygiene practices to help reduce the spread of winter illnesses.
• Tracking water intake and choosing foods that provide essential nutrients (including vitamin D) to address winter dietary gaps.
• Adjusting sleep routines to accommodate shorter days and support immune function.
• Using mindfulness or light exposure techniques to manage stress and mood changes.

FAQs about Winter Health and Wellness

Get Mental Health Support at Westwind Recovery®

Creating a personal winter wellness plan means selecting approaches that work with individual goals, preferences, and any ongoing recovery or mental health needs. Some people use journals, calendars, or apps to identify patterns over time. Others find support by sharing their wellness plan with family, friends, or a treatment team.

Westwind Recovery® incorporates a holistic approach by supporting individuals with mental health, substance use, and overall wellness strategies. Integrating winter health tips into daily life can help maintain progress in recovery, reinforce emotional balance, and promote long-term well-being throughout the season. Contact us to learn how we can help you.