Written by: Erika Nelson, MA, LPCC

The colder months in Minnesota can be tough on our bodies and minds, with less sunlight in shorter days and of course, colder temperatures. These changes can tank our mood and energy levels, leaving us feeling lethargic and even a little down. 

Staying active during these months is not only helpful for your body, but also for your mind. Exercise and staying engaged socially can boost your mood, fight stress, help you think more clearly, and improve sleep. Here are some options you can explore:

Set goals for a winter routine

Include family members when deciding what goals feel manageable and what consistency looks like. Remember to be kind to yourself and listen to what feels best depending on the day. If the sunshine feels warm, take a walk outside. If the sun is hiding and the wind is blowing, play music for a dance party or find a fun workout video online. 

If a quiet activity indoors is more enjoyable, have everyone choose a new recipe to make together, choose a night for a challenging puzzle or silly game, or even create an indoor obstacle course for you or your pets! 

Volunteer in your community

Bonus if you are able to engage in volunteer opportunities that involve physical activity, like shoveling snow for neighbors unable to do so. Volunteering has both short and long term positive impacts on mental health for both kids and adults. 

Children and teens who volunteer are less likely to experience anxiety, feelings of social isolation, and depressive symptoms. Adults who have held long term volunteer commitments are more likely to experience better mental, physical, and cognitive health. 

Feed your brain with nutritious meals, new skills, and practicing gratitude

Nutrition is vital for brain health and foods rich in omega-3 fatty acids, antioxidants and vitamin D are great choices to support brain health and overall mood. 

Try a new hobby or test your abilities with a new skill. Learning something unfamiliar stimulates your brain and helps form new neural connections. This can be anything from crosswords or puzzles, to more long term things like learning a new language or musical instrument. This can also help build resiliency and combat anxiety and depression. 

Incorporate other ways to feed your brain like reading for fun or to learn something new, listen to an educational or thought-provoking podcast, or finally get around to writing that story you want to tell. 

Practicing gratitude is another way to feed your brain that comes with an added bonus of supporting physical health. Studies have shown that gratitude can help calm the nervous system which then brings down your blood pressure, heart rate, and breathing rate. These physical changes communicate to your mind that there is no danger present and that it’s okay to relax and get out of the fight or flight response. 

You can practice gratitude by:

• Taking a brief pause to notice why you’re saying “thank you” and what you appreciate in that moment.
• Shifting your attention toward one positive or meaningful aspect of a situation that feels frustrating or stressful.
• Expressing your gratitude out loud or in writing to the person, experience, or small moment you’re thankful for.

Being prepared for the difficult winters mother nature can bring to Minnesota can go a long way in caring for your mind and body. The winter season is about slowing down and taking time to rest in order to have the energy for growth in spring. It’s crucial to take this time to keep a sense of purpose and curiosity to keep your mind alert and resilient throughout the cold season. Staying engaged through movement, connection, and overall care for well-being, keeps your mind and body healthy and strong.