Wellness Wednesday: This is how you can manage your mental health through seasonal changes and prepare for winter

As the seasons shift, so too can our mood, energy levels, and overall mental well-being. Whether it's the longer nights of winter or the high-energy buzz of summer, each season introduces unique environmental factors—like changes in temperature, daylight, and social rhythms—that can subtly or significantly impact our mental state.

Planning ahead, particularly for the colder, darker months, can help maintain emotional balance and support daily functioning. To better understand how these seasonal transitions affect our mental fitness and what we can do to prepare, we turned to Registered Counsellor Melissa Davids for her insights

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A snapshot of our Mind/Body Issue Cover Story featuring Linda Mtoba

Summer: Increased Activity and Light Exposure

Summer brings longer daylight hours and higher energy levels for many people. However, the increase in activity and heat can also disrupt rest and routines.

Tips for Mental Health in Summer:

Maintain consistent sleep and wake times.
Hydrate regularly and manage physical activity to avoid fatigue.
Create balance by scheduling quiet or low-stimulation time.

Autumn: Seasonal Transition

Autumn signals a shift to shorter days and cooler temperatures. This transition can affect sleep, concentration, and motivation.

Tips for Mental Health in Autumn:

Adjust your routine to accommodate earlier darkness.
Incorporate physical activity to maintain energy.
Establish structured daily habits.

Winter: Decreased Light and Outdoor Activity

Winter often involves reduced exposure to sunlight, more indoor time, and changes in social interaction. These factors can impact mental clarity, mood, and energy levels.

Preparing for Winter: Mental Fitness Strategies

Develop a Routine

Keep a consistent schedule for sleep, meals, and work or study.
Include time for physical activity and rest.

Maximize Daylight

Spend time outside during daylight hours.
Use a light therapy lamp as needed.

Stay Physically Active

Engage in regular indoor exercise, such as stretching, walking, or home workouts.
Movement helps maintain focus and alertness.

Nutritional Support

Consume balanced meals with sufficient vitamins and minerals.
Include foods high in omega-3s and Vitamin D where possible.

Maintain Social Interaction

Plan regular check-ins with colleagues, family, or friends.
Use phone or video calls if in-person meetings are limited.

Monitor Sleep Quality

Limit screen use before bedtime.
Ensure a quiet, cool sleeping environment.

Seek Support When Needed

Identify early signs of low motivation or withdrawal.
Consult a healthcare provider or registered mental health professional if necessary.

Spring: Gradual Increase in Activity

Spring typically brings more sunlight and increased outdoor opportunities. However, sudden changes in routine or activity levels may cause fatigue or stress.

Tips for Mental Health in Spring:

Resume new activities gradually.
Continue with a consistent daily routine.
Organize spaces or schedules to improve focus.

Understanding how each season can affect mental health allows individuals to implement effective, season-specific strategies. With preparation and consistent habits, it is possible to maintain mental fitness throughout the year.