Ten Ways to Keep Spirits Up This Season

The following is sponsored content by AllHeath Network.

We all know that winter is cold and flu season, but it can also be sad and blue season — and heavy holiday expectations may make the festive season anything but. Acknowledging that the coldest months can be a challenge to mental well-being is important, and self-care is crucial.

AllHealth Network’s team of caring professionals has put together ten suggestions for winter wellness. Take care of yourself, and if you need a helping hand, AllHealth is here for you.

1. Set Realistic Expectations

Hallmark movies are all well and good, but unrealistic expectations can bring on depression and anxiety. You don’t need to build a life-sized gingerbread castle or say yes to every invitation.

2. Try “Hot Cocoa” Breathing

Feeling overwhelmed? Pretend you’re holding a cup of hot cocoa in front of you with both hands. Breathe in deeply and smell the hot cocoa. Do this for five seconds. Then breathe out and cool down the hot cocoa for another five seconds. Try this a few times. A few deep “hot cocoa” breaths can help you de-stress.

3. Let the Light In

Natural light is a powerful mood booster. Open your curtains wide and take walks during daylight hours: The exposure to sunlight and vitamin D can boost melatonin levels, which are essential for good sleep.

4. Practice Gratitude

Gratitude can help us calm down and refocus. Take a breath and identify five things that bring you joy, and focus on them. Better yet, write down something that you’re grateful for every day on a slip of paper and place it in a pretty jar. When you’re feeling stressed, open the jar and revisit all the things you have to be grateful for.

5. Keep Moving

Even five minutes of gentle movement can have a big impact on your mood. Dance in your living room, do yoga or gentle stretching, or bundle up and take a walk outside.

6. Limit Alcohol and Substance Use

It’s tempting to rely on alcohol or substances to cope with seasonal stress, but they can often worsen feelings of anxiety and sadness. Try healthier alternatives, like mindfulness, exercise, or bringing festive non-alcoholic drinks to gatherings.

7. Reach Out and Check In

Isolation can be both a symptom and a cause of mental health challenges. Stay connected with people who support you, and reach out to others who may be feeling depressed and isolated themselves. Helping others can lift your own spirits and is a great way to feel a sense of purpose and belonging.

8. Honor Your Pace

Winter invites slowness. Resist the pressure to “push through.” Rest is not laziness, it’s wisdom. But good sleep is crucial to mental health, and regular sleep patterns promote that. Try to maintain a consistent sleep schedule, and avoid the temptation to sleep in.

9. Create New Traditions

Life is change. Honor the season with rituals that feel right to you. Comforting seasonal rituals can be as simple as lighting a candle or enjoying a fragrant cup of tea.

10. Ask for Help If You Need It

AllHealth Network is your nonprofit local mental health organization, helping the community with quick access to counseling, psychiatry, substance use treatment and a 24/7 walk-in crisis center.

About AllHealth Network

AllHealth Network is a trusted nonprofit providing mental health and substance use care for Coloradans of all ages. The organization, including Harmony Recovery, brings together over 600 team members, including therapists, social workers, psychiatrists, nurses, case managers and peer specialists dedicated to helping clients live their best lives.

AllHealth Network offers a consistent model of clinical excellence centered on each person’s goals for growth and recovery. Whether it’s a first call for help, seeking a mental health assessment, a mental health emergency, or ongoing care, every individual is met with expertise and compassion.

With multiple care locations and services embedded in schools, community centers and other settings, AllHealth Network extends its impact across Colorado and neighboring communities.