10 Ways to Fight Loneliness This Winter, According to Mental Health Experts

It’s never too early to start making plans. In fact, all the experts we spoke to stressed the importance of planning ahead and coming up with some coping mechanisms now, rather than waiting to figure it out on the fly. Rachel Gersten, licensed mental health counselor and cofounder ofViva Wellness, suggests taking some time to reflect on what self-care methods tend to work best for you. “This can be anything—including stocking up on books or movies, planning a new project orhobbyor makingvirtual holiday plans—but it's much easier to set up these coping mechanisms before you're struggling,” she says. You can even make a physical (or digital) list of comforting things to do and post it on the fridge or on your bedroom wall so you don’t have to expend any extra energy trying to come up with or remember what you brainstormed back in fall.

2. Start (or Continue) a New Routine

另一个选择是实现每日或开始weekly routine.Sarah Powers, a licensed clinical social worker with the women’s health platformTia, suggests this method but also stresses that your schedule doesn’t need to be all encompassing, color-coded or plugged into your Google calendar. The important thing is to go about your day with intention and a plan. “This can be as simple asstretching your bodywhen you wake up, showering and then having your morning coffee; going for a walk at lunch; setting time aside in the evening to read, paint, journal or some other form of self-care,” she says. “Just be sure to keep doing all of it with intention, and not randomly. Over time, the familiarity and predictability of the routine will bring a sense of calm and help you feel a little more in control.”

3. Manage Your Expectations

We’ve heard it time and time again, but truly very little of the year 2020 has been ‘normal’ so it’s important to remember this winter will likely feel different from years past, too. “This isn't going to be a normal winter” says Gersten. “While it's more than OK to grieve what we've lost, shifting expectations can make it easier to manage so you're better prepared for the reality of this year.” “Sometimes what we really need is to just accept that winters tend to be difficult” addsRachel Klechevsky, licensed master social worker withTia．“While we are working on acceptance, we can figure out how best to navigate it.”

Do you love escaping into a good mystery novel? Does a long, hot bath seem to just melt your troubles away? Or perhaps you prefer blasting hardcore rock while doinga tough HIIT workout．Whatever it is that helps you reset, refocus or refresh your mind, do what you can now to make those things easier when the time comes—make a reading listor put yourself on your local library’s waiting list for popular books, stock up on bath salts and calming candles or set up a little mini gym in the corner of some room. Future you will be mighty glad you did.

5. Get Outside

Yes, even if it’s cold or snowy or dark. All our mental health experts mentioned the importance of getting outdoors, preferably while the sun is still out. “As much as you can, carve out time in your day to spend some time outside,” says Gersten. “Maybe it's on your lunch break, or in the morning versus at night, but do what you can when you can.” Drink your morning coffee on the front porch or decide to walk to the corner store instead of driving or taking the bus. Or, you can try replacing your old commute with a short walk. “Instead of your usual 30-minute drive or public transit ride back and forth, take a ten-minute walk before you start your day and after you end it,” Gersten suggests.

“It’s important to distinguish whether what you’re thinking about winter quarantining is a worry or a concern,” says Powers. “Worries are things thatmighthappen in the future. They take up space in your mind with the endless possibilities of what could happen and make you feel out of control.” Concerns, on the other hand, “are more focused and involve problem solving.” Recognizing what you can and cannot control can be super helpful here. You cannot control the fact that it’s going to be gloomy, gray and raining for the next four days but you can control what types ofmovies,TV shows, media and evenfoodyou take in. Picking things that are comforting and promote a healthy mental state will make it easier to deal with those elements you have no choice over.

7. And the Difference Between Loneliness and Simply Being Alone

Just because someone is physically alone doesn’t necessarily mean they are lonely. (On the flip side, just because someone is lonely doesn’t necessarily mean they’re alone.) According to Klechevksy, “Aloneness can feel introspective, comforting and even enjoyable. Loneliness can feel deeply sad and can bring up feelings of self-consciousness or low self-esteem.” If you enjoy being alone, that’s great. Don’t feel bad about the fact that you like having solo time. If you find yourself dealing with self-doubt or self-disparaging thoughts, that is the time to implement your self-care winter plans.

8. Make Your Needs Known

Whether you’re itching for some human interaction or are hoping to carve out some time to be alone it’s important to share those feelings. “Honestly and openness is always key,” says Gersten. This applies both to people you live with and loved ones you aren’t able to physically get together with right now. “Ask for what you want the first time you feel the need, rather than letting it fester and cause more irritability,” she advises. “Begin by stating that this is an open and ongoing conversation and that it is meant to keep everyone feeling comfortable and safe in their home,” adds Klechevsky.

While it’s great to have goals or something you’re working toward, remember you’re only human. Some weeks you may find it easy and enjoyable to cooka healthy dinner every night, but just because you ordered Domino’s one night instead of whipping together animmunity-boosting soupis no reason to beat yourself up. “Celebrate the small victories,” says Powers, “like getting outside for five minutes orchanging out of your sweatpants into jeans．It’s all about altering our expectations and perceptions of what constitutes a “productive” day.”

10. Treat Yourself to Some Cozy, Comforting Upgrades

Turn your home into a place you want to spend time in rather than a place you want to escape. Klechevsky suggests putting new photos or artwork on the walls, swapping your decor or moving furniture aroundusing feng shui．考虑购买你的self someluxe new bedding,fancy pajamasor acozy new sweatsuit．According to Powers,scented candlesare “a great way to signal to your mind and your body to be calm. It sets the tone for the environment for which you surround yourself and has the ability to put us in a better mood.” Splurge on those fancy candles your go-to yoga studio used to burn or pick one that smells like a tropical vacation as an escape from the snowy tundra out your window. It’s all about figuring out what works for you.

Here, some of our favorite self-care items to consider:

This clean-burning candle has notes of elderflower fizz, Anjou pear and apple blossom for a light and celebratory scent to lift your spirits.

Wrap yourself up in this incredibly soft blanket and suddenly catching up onall the Netflix hitsyou missed recently will become an almost luxurious experience.

Sit back, relax and cover your eyes with this luxe face mask while you listen to a book on tape or practice your daily meditation.

These gourmet candies feel much more special than a pack of Sour Patch Watermelons from the grocery store and make for an excellent post-dinner (or all-day) treat.

Not quite sure where to begin? This adorable little book has 200 suggestions for how to relax, refresh and restore some peace of mind.