In winter, it is common for many people to notice changes in mood, disposition and even the desire to leave the house. The subject gains even more relevance because Brazil has the highest prevalence of depression in Latin America, according to the World Health Organization (WHO).

Although the cold is not the cause of mental disorders, according to Dr. Higor Bermudes, psychiatrist at MedSênior, winter can intensify existing emotional symptoms and favor mood changes in more vulnerable people.

“During the colder months, it is common to see changes in behavior. Many people spend more time indoors, reduce physical activity, have less exposure to natural light and reduce social contact. This set of factors can have a direct impact on mood and emotional well-being”, he explains.

Why can winter influence mood?

Less exposure to natural light interferes with important mechanisms in the body related to the sleep cycle, the biological clock and the production of neurotransmitters involved in mood regulation, such as serotonin and melatonin. At the same time, the cold favors a more sedentary routine and reduces opportunities for social interaction, factors that can increase feelings of isolation and discouragement.

The psychiatrist points out that this does not mean that everyone will develop a mental disorder during the winter. “Mood swings can happen at any time of the year. What deserves attention is when symptoms such as persistent sadness, loss of interest in usual activities, important changes in sleep or appetite and lack of energy start to compromise the routine. In these cases, it is essential to seek medical evaluation”, he highlights.

Habits to take care of mental health in winter

Just like taking care of your body, preserving emotional balance requires attention to your routine. Check out some strategies recommended by Dr. Higor Bermudes to maintain good mental health in winter.

1. Take advantage of natural light whenever possible

Even on cold days, try to open the windows, stay in bright environments and take short walks during the day to increase exposure to natural light.

2. Maintain a physical activity routine

Physical exercise stimulates the release of substances related to a feeling of well-being, in addition to helping to control anxiety and stress.

3. Don’t isolate yourself

Keeping in touch with family, friends and participating in group activities helps reduce isolation and promotes emotional balanceespecially during winter.

4. Respect your sleep routine

Sleeping at regular times and maintaining an adequate rest routine contributes to emotional balance, improves mood and improves quality of life.

5. Maintain a balanced diet

One balanced diet it also influences mental health. Avoiding excess ultra-processed foods and maintaining a balanced diet helps preserve energy and stamina.

6. Make time for pleasurable activities

Reading, listening to music, cooking, taking care of plants, practicing a hobby or developing a creative activity are ways to relieve stress, stimulate the brain and promote emotional balance during the colder months.

7. Seek help when needed

Se sadness, anxiety, irritability or discouragement persist for weeks and begin to interfere with your routine, seek professional evaluation. For Dr. Higor Bermudes, preserving emotional health depends on the combination of healthy habits, social bonds and a purposeful routine.

“Mental health is not just related to the absence of illnesses. It also depends on the quality of relationships, the feeling of belonging and the ability to maintain an active and meaningful routine. Staying on the move, cultivating connections and making time for pleasurable activities are attitudes that help to better cope with periods of greater emotional vulnerability. Small habits incorporated into everyday life produce lasting benefits and contribute to healthier aging and a better quality of life”, he concludes.

By Brunela Alves