Trailhead’s Guide to Embracing Winter
As the seasons change, Trailhead providers are swapping their paddles and life jackets for skis and snowshoes. Winter is a season of striking beauty, snow-covered landscapes, and cozy indoor moments. However, it presents unique challenges for our mental health. The shorter days, colder weather, and holiday-related stress can significantly affect our emotional well-being. While winter has a complex impact on mental health, here are some insights and strategies to help you maintain a positive outlook during these months.
The Impact of Winter on Mental Health
Shorter Days and Reduced Sunlight
One of the most noticeable changes in winter is the reduction in daylight hours. Less sunlight can disrupt our circadian rhythms which regulate sleep patterns and mood. This disruption may lead to feelings of lethargy and sadness. Additionally, reduced sunlight exposure affects the production of serotonin, a neurotransmitter that contributes to feelings of happiness and well-being.
Seasonal Affective Disorder (SAD)
For some, the winter blues intensify into Seasonal Affective Disorder (SAD), a type of depression that occurs at specific times of the year, typically in the winter. Symptoms of SAD include persistent low mood, fatigue, changes in sleep patterns, and a loss of interest in activities. According to the American Psychiatric Association, around 5% of adults in the United States experience SAD, with symptoms lasting approximately 40% of the year (Mayo Clinic, 2023).
Holiday Stress and Changes in Routine
The holiday season, while joyful, can also bring stress and disrupt routines. The pressure to meet social and familial expectations, financial strain, and the hustle and bustle of holiday preparations can contribute to increased anxiety and stress levels. Changes in daily routines, such as altered sleep patterns and dietary habits, can impact mental health. Additionally, while the holidays are a time for togetherness, recent losses and grief can be exacerbated during this time.
Here are some coping strategy suggestions we have for this winter!
Embrace Natural Light
Maximize your exposure to natural light. Spend time outdoors during daylight hours, even on cloudy days. Opening blinds and curtains to let in as much light as possible can also help. Consider using light therapy boxes that mimic natural sunlight to help regulate your mood or talk to your doctor about adding a vitamin D supplement into your routine. 
Stay Active
Physical activity is a powerful tool for improving mental health. Regular exercise can boost serotonin levels, increase energy, and reduce symptoms of depression and anxiety. Find activities you enjoy. Ask your Trailhead provider about skiing, snowboarding, sledding, snowshoeing, ice fishing, and or ice skating. Here is a list of 100 ideas to get outside this winter.
Maintain a Routine
Sticking to a consistent, daily routine can help stabilize your mood and energy levels. Regular sleep patterns, balanced meals, and scheduled activities provide a sense of normalcy and structure. Make time for self-care and relaxation, prioritizing activities that bring you joy and relief.
Connect with Loved Ones
Social connections are essential for mental health. Reach out to friends and family, share your feelings, and engage in social activities. Don’t stress about holiday spending; you can express love and care through meaningful gifts that don’t have to cost a lot. Visit this page for 21 ideas on gifts that don’t cost a thing!
Here are some local events and resources available to you!
7 Sauk County Winter Activities That Turn the Heat Up on Fun
Kickapoo Valley Reserve Winter Festival – The Winter Festival is a wonderful family event that highlights outdoor winter activities. Activities include sledding, skiing, snow sculpture, ice hikes, wildlife talks & hikes, face painting, horse-drawn bobsled rides, snowshoe exhibit, and sled dog demonstrations.
The Portage Area Caring Tree is available and willing to help those needing assistance with Christmas gifts for their children.
Winter can be challenging, but with the right strategies and mindset, you can navigate this season positively. Lastly, we invite you to build and send in your best snowman to be featured in our next blog post!
References:
- Explore Sauk County. (n.d.). 7 Sauk County winter activities that turn the heat up on fun. Retrieved November 12, 2024, from https://exploresaukcounty.com/blog/7-sauk-county-winter-activities-that-turn-the-heat-up-on-fun/
- Johns Hopkins Medicine. (n.d.). Seasonal affective disorder (SAD). Retrieved November 12, 2024, from https://www.hopkinsmedicine.org/health/conditions-and-diseases/seasonal-affective-disorder#:~:text=Seasonal%20affective%20disorder%20(SAD)%20is,antidepressants%20can%20help%20treat%20SAD
- Portage Area Chamber of Commerce. (n.d.). Portage Area Caring Tree application forms now available. Retrieved November 12, 2024, from https://portagewi.com/portage-area-caring-tree-application-forms-now-available/
- Real Simple. (n.d.). 21 gifts that don’t cost a thing. Retrieved November 12, 2024, from https://www.realsimple.com/holidays-entertaining/gifts/free-gift-ideas
- Run Wild My Child. (n.d.). Outdoor winter activities for kids Retrieved November 12, 2024, from https://runwildmychild.com/outdoor-winter-activities-for-kids/