Coronavirus: Must-Know Info
Latest NewsTelemedicineFAQsAt-Home WellnessHealthy Living GuideChronic Conditions
9 Ways Psychologists Plan to Stay Happy and Healthy This Winter of COVID-19
It's dark all the time. The weather (in some places) is bitter. And a global pandemic is raging. Here's how mental health pros plan on coping.
By Becky UphamMedically Reviewed by Justin Laube, MD
Don't let the cold keep you from working out outdoors. The sunlight can help boost vitamin D levels.Rob and Julia Campbell/Stocksy
Wondering how you're going to keep your spirits up when the sun sets in the middle of the afternoon, the temperatures are bitter, and the COVID-19 health crisis is worsening — and increasingly limiting leisure and social activities?
It's been a tough year. And on top of whatever hardships you've been dealt, you may now be facing the reality that some of the usual wintertime activities you do (holiday gatherings, winter getaways, dinners with friends, indoor sports, and just about anything indoors) are going to be much more difficult or canceled, thanks to the pandemic.
Mental health experts say paying more attention to all the little ways we practice self-care (everything you do to stay physically and mentally well) is going to be more important than ever. Whatever your usual self-care routines are might not be enough by themselves given that we're living through a pretty challenging time right now, explains Travis Westbrook, PhD, a clinical psychologist at the Wexner Medical Center at The Ohio State University in Columbus.
Think about it. Are you feeling more stressed than usual? Maybe listening to music or a morning jog usually keeps your anxieties at bay. You might find they're not really cutting it these days. You might need to get creative when it comes to what's going to work for you to keep your energy and mood up, Westbrook says. "Sometimes we really have to 'lay our foot on the gas pedal' when it comes to taking care of ourselves."
If you're looking for a little inspiration for how to ramp up your self-care routine, here are nine tips from Westbrook and others.
1. Winterize Your Daily Routine
If you've been spending your days at home throughout the pandemic (working, taking care of family, or otherwise), you know you're part of a lucky group who has some control over how much virus risk you face. But you may simultaneously be finding the monotony of your routine brings a stress of its own.
"Every hour looks like the next hour; every day looks like the next day. We miss those subtle cues such as the commute or the stop for coffee on the way into the office," says Paul S. Pottinger, MD, an infectious disease doctor at the University of Washington School of Medicine in Seattle.
No matter what your current daily routine looks like, think about how you can adapt it for the cooler, darker months. If you have the flexibility, take a walk during the middle of the day when it's sunniest. Consider getting fresh air first thing in the morning if you find yourself less motivated to go outdoors in the evening after dark. Allot time for water, coffee, and tea breaks to give yourself time away from your screen if you're working at a computer.
"If people can somehow build in a rhythm and routine in their day that is somewhat predictable, not too complicated, and leaves room for flexibility, that could help reduce stress and make the workday feel more manageable," Dr. Pottinger says.
2. Winterize Your Workout Routine, too
"I love the idea of taking yoga [or other exercise routines] outside as long as you're dressed in warm clothes that allow for movement and you take plenty of time to warm up," says Shala Worsley, a certified yoga instructor at the Asheville Yoga Center in Asheville, North Carolina. Outdoor exercise can help serve up an extra dose of vitamin D (sunlight triggers production of this nutrient), which is important for energy and mood.
"Try a couple rounds of sun salutations, and then move on to a heat-building pose — for example, plank pose," Worsley says.
And if the cold temperatures are going to keep you from heading out of your home, be honest with yourself and schedule an alternative, suggests Westbrook. "In those cases, it can be important to try to carve out time and plan an activity in advance. You could schedule a Zoom workout with a friend, with each of you [doing the same workout] in your respective living rooms," he says.
3. But Keep Your Sleep Schedule Steady
Although working or learning remotely can make it tempting to sleep in, staying consistent with your usual bed and wake-up times all year round will help keep energy levels up, mood lifted, and sleep more sound, says Westbrook. "Don't beat yourself up if you're not perfect — but do your best to get a good amount of sleep every night," he adds.
In the long term, a night of poor or long sleep here and there likely won't do a great deal of harm. But over time, irregular sleep patterns have been linked with higher risk for hypertension, elevated blood sugar, obesity, and developing heart disease, according to a 2018 study published in Scientific Reports. And oversleeping is associated with health problems, including depression, headaches, heart disease, and type 2 diabetes, according to Johns Hopkins Medicine. Most adults need between seven and nine hours of sleep each night of the year (no matter the season!), according to the National Sleep Foundation.
4. Start Your Day With Sunshine
Seasonal affective disorder (sometimes called "seasonal depression") is a variant of clinical depression where symptoms emerge and worsen in a seasonal pattern, says Westbrook. It can happen in the summer, too, but it's far more common to show up in the winter months. Many people also experience the far less serious symptoms of the winter blues, characterized by a drop in mood and energy levels in the cold-weather months.
"I recommend greeting the sun in the morning by opening your blinds whenever possible; this can help keep our biological clock regular," he says. Exposure to light in the morning helps keep your body clock aligned with its natural circadian rhythm, keeping you energized throughout the day and triggering the release of melatonin (the hormone that signals to your brain it's time to sleep) at night, according to a paper published in Environmental Health Perspectives. Exposure to bright morning light has also been shown to help lessen symptoms of seasonal effective disorder, according to the authors.
If you suspect you may have symptoms of clinical depression, talk with your doctor. Treatment for depression with a seasonal pattern can often include psychotherapy, medication, light therapy, and vitamin D supplementation, according to Westbrook.
5. Stay Virtually Connected
Socializing in person is going to tougher to do safely in the winter (in places where it's too cold to gather outdoors). Consider ways to stay connected via phone and video calls. Consider a live, virtual workout class or schedule a virtual game night with friends, says Westbrook. Pre-COVID-19, Westbrook and his friends used to meet at different restaurants each weekend. "Now we get takeout and have a meal or happy hour together via Zoom or FaceTime," he says.
You can take turns "hosting" the game night on Zoom, or try a service like Geeks Who Drink, a website that offers virtual team-based trivia games.
6. Get Your Flu Shot
You may be focused on COVID-19 protection, but getting your flu shot is even more important than ever this year, according to the Centers for Disease Control and Prevention (CDC). Everyone 6 months of age and older should get a flu shot except in rare exceptions, states the CDC. Getting a flu shot not only helps protect you from the seasonal flu but also helps reduce the strain on health systems, which is higher than normal in many parts of the country due to COVID-19, according to the agency.
RELATED: Rita Wilson Survived COVID-19 — and It Made Her a Flu-Shot Advocate
"We're seeing just an absolute explosion of [COVID-19] cases," Pottinger says. "It's vitally important that people do everything possible to stay healthy right now," he says.
7. Keep Healthy Snacks (and Sips) on Hand
Feeling cooped up, lonely, stressed, or bored can all be triggers for slipping into unhealthy habits when it comes to snacking or maybe imbibing one drink too many, Westbrook says. Pay attention to what situations leave you most vulnerable to these vices, and keep healthy triggers on hand for those occasions, he suggests. If you find yourself eating too much junk food on movie night, stock up on some healthy, portion-controlled snacks instead, like fresh fruit, nuts, or vegetables and hummus. If Zoom happy hours leave you throwing back a few too many drinks, consider swapping with a cup of herbal tea or a mocktail.
8. Consider Supplementing With Vitamin D
Vitamin D levels tend to drop in the winter months, when we're spending more time indoors because a major source of vitamin D is sunlight. And given that vitamin D helps with immune function (that means it strengthens the body's defense against viruses and other germs), it's particularly important to make sure you're getting enough once the seasons change, according to Tod Cooperman, MD, president and founder of ConsumerLab.com, a provider of independent test results and information designed to help consumers and healthcare professionals identify the best-quality health and nutrition products.
A 2017 meta-analysis published in The BMJ found that supplementing with vitamin D was associated with reducing the risk of respiratory infections, especially for people who were vitamin D deficient. Studies that show a link between vitamin D deficiency and the spread of COVID-19 are still somewhat preliminary, but the data does indicate the vitamin may help protect our bodies from the disease.
Dr. Cooperman makes the following recommendations: Get your vitamin D levels checked. If you're deficient, ask your doctor about taking a vitamin D supplement or a multivitamin that contains it. A daily dose of 600 to 1,000 IU is safe. And consider taking a magnesium supplement, too, which helps regulate vitamin D levels. Approximately 200 milligrams (mg) per day from a supplement is safe, according to Cooperman.
And remember, because there are risks associated with taking too much of either supplement, it's always a good idea to talk with your healthcare provider before trying something new.
9. Ask for Help When You Need It
No matter what your holiday or winter plans are this year, they've likely been somehow rearranged because of the global pandemic, which can be either a minor or major source of stress. If you've recently lost a loved one or a job or endured other difficult experiences, you also might be feeling extra stress, sadness, or loneliness right now, Westbrook says.
Do reach out for help and support when you need it, whether via a friend, family member, or medical professional, he recommends. "You don't have to struggle with these issues all alone."
The Latest in Self-Care
By Becky Upham December 22, 2020
6 Alcohol-Free Ways to Unwind at the End of a Long Day
Is spending time at home causing you to pour a few more cocktails than usual? Here are some alternative happy hour ideas.
By Vivian Manning-Schaffel December 21, 2020
How to Laugh More Every Single Day — and Why It's So Good for You
Laughter may not be on your self-care to-do list, but it's good for your mood, mental health, heart health, and more. Do you need another reason to chuckle...
By Jessica Migala December 8, 2020
5 Ways to Use Art to Change Your Mindset
An art therapist offers a guide to doodling, drawing, and scrapbooking your way to a better frame of mind.  
By Lindsay Lederman October 9, 2020
Wellness and Self-Care During Radical Movements
By Ashley Simmons June 17, 2020
The 8 Best Things Dads Can Do for Themselves in Honor of Father's Day
Men's health and self-care takes the spotlight this June as part of Men's Health Awareness Month.
By Michael Dolan June 12, 2020
What Is Hygge, and Why Is It Good for Your Well-Being?
Taking cues from the Danish art of getting comfy and cozy can definitely be a way to practice self-care.
By Stacey Colino June 3, 2020
Why Decluttering Is Important for Self-Care (and When It Isn't)
Tidying up can help you de-stress, gain a sense of control, and improve your state of mind in numerous ways.
By Stacey Colino May 28, 2020
8 Minimalist Self-Care Steps to Bust Stress and Boost Well-Being
Use these smart strategies to remove the excess from your home and head — and you'll improve your well-being in numerous ways.
Your Work-From-Home Survival Guide for Self-Care
Has the coronavirus pandemic made you a remote worker? These 11 tips can help you stay productive, happy, and healthy. 
By Elizabeth Millard March 19, 2020
Is It Safe to Go Back to the Gym?
Vitamin D for Psoriasis: How to Get More This Winter
Health Makers: Telehealth Early Adopter Is Well Positioned to Help Patients During the COVID-19 Pandemic