Psychologists talked about ways to take care of yourself as winter sets in

Shortened daylight hours, cold weather, and long evenings can affect mood, energy levels, and daily routines. During this period, it becomes more difficult for some people to stay active, cope with everyday tasks, and communicate with loved ones. Experts recommend paying attention to simple daily habits that help maintain psychological well-being. About how it is easier to adapt to the onset of winter — in the material of Izvestia.

Why is it important to be in daylight in winter?

Natural light helps regulate the body's internal biological clock, which affects sleep and wakefulness. When it gets dark earlier, your routine may change, and lack of sleep may affect your well—being and mood.

Psychologists Andy Morley and Sandi Mann, in an article for The Conversation magazine, recommend spending time outdoors during daylight hours whenever possible. Even a short walk during the lunch break is suitable for this. If you can't get out of the building, you can sit next to the window. An additional advantage of walking can be contact with nature and green spaces.

How physical activity helps to cope with stress

In the cold season, people may want to leave the house less often and give up their usual workouts. However, physical activity is important not only for physical health — it can also help reduce stress and maintain psychological well-being.

It is not necessary to perform intensive exercises or attend a gym. The authors suggest choosing the available movement options: walking, exercising indoors, or just walking around the house. You can combine a walk with seasonal activities, such as looking at the festive decorations on the streets.

The main thing is to maintain a reasonable level of activity, even when the weather and early dusk interfere with the usual routine.

Why it's important to reduce your demands on yourself

In winter, it can be more difficult to maintain the pace of life that a person is used to in the warmer and brighter months. Worsening weather and shorter daylight hours can affect daily activity, so the authors advise you to be realistic about your options.

Instead of criticizing yourself for unfulfilled tasks, it's worth celebrating what you've done and acknowledging your own achievements, even if they seem small. It is also important to allow yourself to relax and not demand maximum productivity from yourself every day.

This approach is associated with self—compassion - the ability to treat oneself with understanding rather than constant criticism. The authors note that it is associated with a higher level of psychological well-being.

How communication and enjoyable activities maintain an emotional state

During the cold and dark months, there may be a desire to stay at home more often and meet with friends and relatives less often. However, social connections are important for psychological well-being. You can even support them with short conversations about movies, books, and everyday events.

It is equally useful to find time for activities that bring pleasure. It can be reading, cooking, listening to music, or returning to an abandoned hobby. Research on behavioral activation, an approach that involves returning to meaningful and enjoyable activities, shows that such activity can improve mood, especially when motivation decreases.

The authors recommend planning at least one enjoyable activity for each day. It doesn't have to be large-scale: it's important to regularly find time for something that brings satisfaction.