Winter Advisory

By Penny Sitler

Happy new year! Now that the holiday hustle and bustle are behind us, people are often faced with stress or loneliness along with high expectations for the new year. Figuring out what helps you stay centered and giving yourself permission to take time out for YOU can make an enormous difference in maintaining good mental health all winter long. Here are some of my favorite self-care tips:

• Spend quality time with people you enjoy being around, who listen to you, make you laugh and let you know that you are valuable and important to them. It could be a family member, friend, co-worker, neighbor or someone from your faith community. We’ve all heard that laughter is the best medicine. We also know that isolation has a negative impact on our health and well-being so plan times to be with others to help stay happy and healthy.

• Exercise is an excellent way to reduce stress and burn off any extra pounds from holiday indulgences. Physical activity will help ward off the “winter blues” or Seasonal Affective Disorder (SAD), which can result from the lack of sunshine this time of year. SAD is very real, especially for those of us in Central Ohio where we experience an average of 180 gray days annually. If you feel depressed during the winter but feel much better in seasons when there is more daylight, you may have SAD. Some signs and symptoms of SAD include lack of energy, sleeping too much and overeating. If you aren’t able to improve your mood through activity, please let your doctor know.

• Be sure to eat well to keep your energy level up. Healthy soup and salad is a perfect winter meal and now is a wonderful time to use that new recipe that you’ve been meaning to try. Invite a friend who might be spending time alone this winter.

• Get plenty of sleep. Stick to your normal routine of going to bed near the same time each night and turn off your devices several hours before bedtime. Studies have shown that the blue light from phones and e-readers interferes with our ability to fall asleep so the recommendation is to refrain from using them in bed.
• Enjoy the little things. Make yourself a cup of tea and browse through photos or holiday cards you received, put together a jigsaw puzzle or curl up with a new book. Start a new project that you enjoy doing: painting, needle work, wood working or planning for your spring garden are a few ideas. Bundle up in your warm winter coat, hat and gloves and walk around your neighborhood. Better yet, ask your neighbor to join you.
• Practice gratitude by reminding yourself of the genuine gifts you have to be grateful for: life, health, family, friends or support are just a few examples. Use your spare time to volunteer at a local food pantry or a church or shelter where meals are served to those in need. Big Brothers Big Sisters is looking for lunch buddies to meet and read with elementary aged children on a regular basis. There are many other worthy organizations in Licking County who would love to have your assistance! Call me if you need other ideas for getting involved.

Penny Sitler is the Executive Director of Mental Health America of Licking County