Keep the Blues at Bay This Winter by Helping Protect Mental Health
Originally published on Aflac Newsroom
Winter can offer candy canes and hot chocolate, the holiday season, cozy coats and crackling fires, but it can also mean cold, gray days where it feels like the sun just doesn’t come out. Less sunshine can throw off your circadian rhythm, a fancy way of saying your internal clock, which might impact your sleep and your mood.1
If your mental health suffers this time of year, you aren’t alone. Fortunately, there are simple ways to help protect your mental health when the colorful leaves have all fallen and it gets chilly outside, including staying active and staying connected.
Get some shut-eye
Start with your sleep schedule. Experts say that 7-9 hours of sleep per night is ideal,2 but relaxing before your head hits the pillow is important, too. Establishing a nighttime routine that you find soothing can help ensure a good night’s rest. Get comfortable with a fluffy blanket and try meditating before bed,3 or settle in with a good book — opt for a physical book versus e-readers to avoid screens before bedtime. Journaling is also a relaxing exercise that could allow you to corral any jumbled thoughts before getting in bed.4 Once a routine is established, do your best to keep up with it every night — consistency is key.5
Eat right — and enjoy yourself
Once you’ve gotten out of bed, it’s important to complement your morning caffeine buzz with a nutritious breakfast … then a nutritious lunch, followed by a nutritious dinner. It’s easy to overlook just how important the right food choices can be on your health. According to the 2025 Wellness Matters report from Aflac, Gen Z men are less likely than Gen Z women to think added sugar and processed foods have a negative impact on their health. But in fact, eating too many of those foods can have serious repercussions, both physically and mentally.6
Making healthy choices — adding fruits and veggies to your plate, along with a protein source — doesn’t mean neglecting the delicious food that pops up around the holidays. Rather, it’s about moderation.7 A balanced diet doesn’t have to mean cutting out your favorite treats, like a slice of Grandma’s pecan pie.
Move through it
Although the winter months might invite burrowing into bed, it’s important to find ways to move every day. If weather allows, get some time outside — even if Jack Frost is nipping at your nose, bundle up and take a quick walk for the benefit of some vitamin D.8 When the weather makes it difficult to get out, try online classes like a YouTube video or a class held over Zoom, or find a fun group class at a nearby gym. Trying new workouts can help with motivation, so if aerobics or cycling has been calling your name, now is the time to answer.
If you’re new to exercise or returning after some time off, begin with short workouts. A fifteen-minute walk or bike ride is a great start.9 As always, be sure to consult with your physician before starting a new exercise program.
Reach out
Last but not least, make sure to stay connected with family and friends. It can be hard to find time, especially as schedules are often packed during the holiday season, but communicating with a support system can be crucial. Like exercise, it can be beneficial for mental and physical health. While more Gen Z women than men (44% vs. 27%) reach out to friends and family with health concerns, it helps everyone.10 Whether it’s a coffee date or a phone call, connecting with someone you care about can help you feel better.11
If the winter months are a tough time for you, please remember you are not alone. And remember your wellness, both mentally and physically, matters. To learn more about the importance of prioritizing your health, visit Aflac.com/WellnessMatters.
1Harvard Health Publishing Accessed 17 Sept. 2025
2Sleep Foundation Accessed 25 Sept. 2025
3Brown University Health Accessed 17 Sept. 2025
4Harvard Pilgrim Healthcare Accessed 17 Sept. 2025
5Hartford Healthcare Accessed 17 Sept. 2025
6NPR Accessed 22 Sept. 2025
7Brown University Health Accessed 17 Sept. 2025
8Harvard Pilgrim Healthcare Accessed 17 Sept. 2025
9Hartford Healthcare Accessed 17 Sept. 2025
10Wellness Matters Accessed 19 Sept. 2025
11Brown University Health Accessed 17 Sept. 2025
This article is for informational purposes only and is not a solicitation for insurance.
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