Winter Wellness: Caring for Your Mental Health When the Season Feels Heavy

Winter can be a beautiful season — but it can also be one of the most challenging times of year for our mental health. Shorter days, colder temperatures, disrupted routines, and increased isolation can quietly wear on emotional wellbeing.

For many people, these seasonal changes may lead to Seasonal Affective Disorder (SAD), a form of depression that typically begins in the fall or winter months and improves as daylight returns in the spring.

At MHA of Columbia Greene, we want our community to know that these feelings are real, common, and, most importantly, manageable. With awareness, practical strategies, and access to support, winter doesn’t have to feel overwhelming.

Understanding the Winter Mental Health Connection

Reduced exposure to sunlight can affect the body’s internal clock, sleep patterns, and serotonin levels — all of which play a role in mood regulation. Add holiday stress, financial pressures, and fewer opportunities for social connection, and it’s easy to see why winter can feel emotionally draining.

Symptoms of winter-related depression or SAD may include:

• Persistent sadness or low mood

• Fatigue or low energy

• Changes in sleep or appetite

• Difficulty concentrating

• Loss of interest in activities you once enjoyed

Recognizing these signs, whether in yourself or someone you care about, is an important first step toward support and healing.

Five Practical Ways to Support Your Mental Health This Winter

1. Soak Up the Light

Sunlight plays a powerful role in emotional wellbeing. Try to get outside during daylight hours, even if it’s just for a short walk. Open curtains and blinds during the day and consider a light therapy lamp if natural sunlight is limited.

2. Create Comfort Through Routine

Winter can disrupt our sense of normalcy. Establishing a daily routine, such as regular wake-up times, meals, and planned activities, can help ground you and provide structure during darker months.

3. Stay Connected, Even When It’s Hard

Cold weather can lead to isolation, but connection is essential. Make intentional efforts to check in with friends, family, coworkers, or neighbors. A phone call, text message, or shared cup of coffee can make a meaningful difference.

4. Keep Moving, Gently and Consistently

Physical movement supports both physical and mental health. You don’t need an intense workout — stretching, walking, or light home exercises can reduce stress, improve mood, and boost energy levels.

5. Reach Out Before You Reach a Breaking Point

If feelings of sadness, anxiety, or hopelessness persist or begin to interfere with daily life, seeking help is an act of self-care. Support is available, and you deserve it.

When Things Feel Like Too Much: MCAT Is Here to Help

During moments of emotional crisis, knowing where to turn can feel overwhelming. That’s why our Mobile Crisis Assessment Team (MCAT) is here for our community.

MCAT provides compassionate, timely, and confidential mental health crisis support for individuals and families of all ages throughout Columbia and Greene Counties. Our trained professionals respond directly in the community — meeting people where they are — to assess needs, provide immediate stabilization, and connect individuals to ongoing care and resources.

You don’t have to wait until things feel unbearable to reach out. MCAT is available when emotions feel overwhelming, when safety is a concern, or when you simply don’t know what the next step should be.

Hope is just a call away — and help is closer than you think.

Call MCAT at (518) 943-5555

A Message of Hope This Winter

Winter may feel long and heavy at times, but no one has to face it alone. Taking small steps to care for your mental health, staying connected, and knowing when to ask for help can make a powerful difference — not just for yourself, but for those around you.

If you or someone you love is struggling this winter, remember: support is available, compassion is waiting, and brighter days are ahead. MHA of Columbia Greene is here to be your bridge to wellbeing, this season and every season.