As the nights draw closer and we start to experience the dark at 4pm, it can take its toll on our mental health, particularly as some of the evening’s activities we were enjoying to look after ourselves become that little bit more difficult to do.
It’s the time of year where mental health conditions have a habit of rearing their ugly head, from anxiety and depression to the risk of relapse or where addiction really starts to come to the fore. The number of people seeking out a detox clinic, mental health services and counselling all begin to rise.
However, just because your usual method of looking after your mental health has become redundant for the winter, that doesn’t mean there aren’t other ways to take care of yourself. In fact, there are plenty of activities to improve your mental health as the nights get longer and darker. Here are five that could be perfect for you…
Get Outside and Embrace the Daylight
Even in winter, natural light is one of the most powerful mood boosters. Exposure to daylight helps regulate your body’s internal clock and supports the production of serotonin, the hormone responsible for feelings of happiness and wellbeing. Try to get outside for at least 30 minutes a day, ideally in the morning or around midday when the sun is at its brightest.
A brisk walk in a park, a cycle along a local trail, or even a cup of tea in the garden can do wonders for your mood. If you work indoors, make a conscious effort to open curtains wide and sit near a window where possible. For those who find it difficult to get enough daylight, light therapy lamps designed to mimic natural sunlight can also be beneficial.
Keep Moving
When it’s cold and dark, it can be tempting to hibernate, but regular physical activity is one of the most effective ways to lift your spirits. Exercise releases endorphins, the body’s natural “feel-good” chemicals, and helps reduce symptoms of stress and anxiety.
You don’t need to train for a marathon to feel the benefits. Gentle activities such as yoga, Pilates, swimming or even dancing in your living room can all have a positive impact. Joining a class or local walking group can also provide social connection, another key factor in maintaining good mental health. Remember: the goal isn’t perfection, but consistency. Moving your body every day, even for just ten minutes, can make a significant difference.
Connect with Others
Human connection is vital for our emotional wellbeing, yet the darker months can make us feel more inclined to stay in and withdraw. Make an effort to reach out to friends and family, whether through a phone call, a shared meal or a regular social activity.
If in-person meetings aren’t possible, online catch-ups can still offer warmth and support. Consider joining a club, volunteering in your community, or attending local events, these can provide a sense of belonging and purpose that counteracts loneliness. Small acts of kindness, such as checking in on a neighbour, can also foster connection and lift your mood.
Nurture a Calming Evening Routine
As the nights draw in, creating a cosy and calming evening routine can help you unwind and improve sleep quality. Dim the lights, switch off screens an hour before bed, and enjoy relaxing activities such as reading, journalling, or listening to soothing music.
Mindfulness or gentle stretching before bed can also prepare your mind for rest. A warm bath with lavender oil or a cup of chamomile tea can help signal to your body that it’s time to slow down. Prioritising rest not only supports mental clarity but also helps build resilience against stress.
Explore Creativity and Hobbies
Finally, creative activities are a wonderful outlet for self-expression and stress relief. Whether it’s painting, writing, baking, knitting or learning a musical instrument, immersing yourself in something creative can bring a sense of accomplishment and joy.
Hobbies encourage you to be present and can offer a healthy distraction from negative thoughts. If you’re not sure where to start, try something simple like cooking a new recipe or keeping a gratitude journal, both can help shift your focus towards positive experiences.
Written by Christos Christophorou
