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Winter affects more than just your wardrobe—it can shift your mood, energy, and how you experience the day. Shorter daylight hours, colder temperatures, and disrupted routines can leave you feeling off-balance. If you’ve noticed changes in your sleep, focus, or motivation this time of year, you’re not alone. Your mental health is closely tied to the seasons, and winter can be especially challenging. The good news? You have tools to help you stay steady.

Light Exposure and Mood: Give Your Brain a Boost

When you’re exposed to less sunlight, your brain makes less serotonin—a chemical that helps keep your mood stable—and more melatonin, which can increase fatigue. These shifts are normal, but they can take a toll on how you feel day to day.
You don’t need to completely overhaul your schedule. Just try to get outside in the morning light when you can, or consider using a light therapy box. Sitting in front of one for 20–30 minutes a day (ideally in the morning) has been shown to improve symptoms of Seasonal Affective Disorder (SAD). Research from the National Center for Biotechnology Information suggests light therapy can start improving mood within two weeks. Even if your winter blues are mild, getting more light can help you feel clearer and more focused.

Stick to a Routine That Works for You

You might find yourself sleeping in later or skipping meals when it’s dark and cold. That’s understandable, but keeping a basic routine can help your mind stay anchored. A steady wake-up time, a regular bedtime, and planned meal times don’t just add structure—they help your body maintain its natural rhythm.
Think of small habits that fit your life. Maybe it’s stepping outside for five minutes before work, or setting reminders to stretch every afternoon. These patterns don’t need to be perfect; they just need to work for you.

Move—Even a Little—Each Day

When it’s freezing out, it’s tempting to stay on the couch. But your body and brain benefit from movement—even small amounts. Physical activity boosts endorphins, which naturally lift your mood. And you don’t need to run a marathon.
Start with a short walk, a few yoga poses, or light stretching. According to the Journal of Affective Disorders, regular movement—even if it’s low-impact—can reduce winter depression symptoms by up to 30%. That’s a meaningful shift, and it’s one you can build gradually. If you’re already juggling a lot, give yourself credit for any movement you’re getting. Every step counts.

Stay Social—Your Way

It’s normal to feel like retreating during winter, especially when it’s dark early or the weather is unpredictable. But social connection is a powerful tool for your mental health. You don’t need to be the life of the party. Just staying in touch with a few trusted people can make a difference.
That might mean texting a friend when you’re thinking of them, setting a recurring phone call, or planning a low-key coffee catch-up. If in-person time isn’t possible, virtual chats can help bridge the gap. When you feel connected, your stress levels drop—and your outlook improves.

Create Space to Recharge

Your day might be packed, but even five quiet minutes can make a difference. Mindfulness doesn’t have to be complicated. Try sitting in silence, writing a quick journal entry, or practicing deep breathing.
Another powerful (and simple) tool is gratitude. Writing down three things that went well each day—no matter how small—can help shift your brain’s focus away from stress. Over time, this practice builds emotional resilience and helps you stay grounded.

Choose Foods That Support Your Mood

You don’t have to give up comfort food. But what you eat plays a role in how you feel. Complex carbohydrates, lean proteins, and omega-3 fatty acids (found in foods like salmon, walnuts, and flaxseeds) all help support brain function.
Don’t forget hydration, either. When it’s cold, you might drink less without realizing it. But indoor heating can dehydrate you more than you expect. Keep water close by throughout the day—even warm herbal tea counts.

Know When to Reach for Extra Support

You might be doing everything “right” and still feel stuck. If your low mood is lasting or interfering with daily life, it’s time to check in with a mental health professional. There’s no shame in needing support. In fact, seeking help is one of the most proactive choices you can make.
Therapy gives you space to explore what’s affecting you and offers real tools for navigating it. Thanks to telehealth, it’s easier than ever to access expert support—without leaving your home.

Winter Doesn’t Have to Weigh You Down

Winter can feel heavy. But it also invites you to slow down, reconnect, and take care of yourself in more intentional ways. With small adjustments, you can support your energy, mood, and focus—even on the cloudiest days.
Dr. Barbara R. Edwards is an experienced Penn Medicine Princeton Health internist who has practiced medicine for over 25 years. She is also the academic director of the Ambulatory Residency Program at Penn Medicine Princeton Health.

The beginning of a new year can be exciting and give you more energy and focus. A lot of people make resolutions during this time, like working out more, eating better, or putting their mental health first. But one important step that people often forget is to set up their yearly health checks. Putting preventive care on your January to-do list can help you have a healthier and more confident year.

Why screenings before problems happen are important

Preventive health screenings are meant to find medical conditions early on. Many diseases, like diabetes and some cancers, don’t show symptoms in the early stages. Screenings give your doctor a chance to find these problems early, when treatment is usually easier and works better.
Screenings are like investing in yourself. Routine screenings make sure your body is working properly and that small problems don’t turn into bigger health problems, just like checking your car’s oil keeps the engine from having problems.

The Advantages of Starting in January

Starting the year with a focus on health can be very powerful. This is why January is the best time to get your screenings:
A new beginning mindset— Most people want to reset and start living healthier after the holidays. Scheduling your screenings now is a great way to reach those goals.
Resetting Insurance Benefits – For a lot of people, the deductibles on their health insurance start over in January. If you start early, you can get the most out of your benefits all year long.
Peace of Mind: Knowing how your health is doing can help you feel less anxious and give you a clear path to getting better.
Early Detection Advantage: If something is found, acting quickly gives you more treatment options and better results.

Things You Should Get Screened For

Your age, gender, family history, and way of life all affect which screenings you need. But some of the most common ones are:
Checks for cholesterol and blood pressure are important for heart health and to stop heart disease.
Diabetes screening is very important if you are overweight or have a family history of diabetes.
Screenings for cancer, like mammograms, Pap smears, prostate exams, and colonoscopies.
Bone density tests are done to find osteoporosis early, especially in women over 65.
Vision and hearing tests are important for safety and quality of life, but they are often missed.
Skin checks: To find early signs of skin cancer, especially if you spend a lot of time outside.
Your doctor can help you choose the screenings that are best for your health.

Whole-Body Wellness: More Than Just the Basics

Screenings every year aren’t just for stopping disease; they’re also for promoting overall health. Your doctor can also keep an eye on your weight and BMI and talk to you about smart ways to manage your health during your check-up.
Look at your stress and mental health levels.
Check your medications to make sure they are still right for you.
Give vaccinations or boosters to keep you safe all year.
This whole-body approach makes sure you’re not only free of disease, but also working toward a healthier way of life.

Making Screenings a Healthy Habit

For a lot of people, the hardest part is just remembering to make appointments. Like filing your taxes or updating your calendar, make it a yearly habit. By linking it to January, you’ll have a reliable way to remember to put your health first.
You can also keep a health journal or a digital tracker that keeps track of each screening and its results. Not only does this help you stay organized, but it also helps your doctor see how your health has changed over time.

Being in charge of your health

If you want to take better care of yourself this year, annual screenings are the first step. They’re not just tests; they’re a way to protect your future, give you confidence in your health, and help you make smart decisions about your body.
This year, stop putting off your health and make it your top priority. By getting screened every year in January, you’re making sure that the next year will be stronger, healthier, and more lively.
Dr. Barbara R. Edwards is a practicing internist at Penn Medicine Princeton Health and the Academic Director for the Ambulatory Residency Program at the same institution.
The start of a new year often brings excitement, energy, and a renewed sense of focus. Many people take this time to set resolutions—whether it’s exercising more, eating healthier, or prioritizing mental wellness. But one important step often overlooked is scheduling your annual health screenings. Making preventive care a part of your January to-do list can set the stage for a healthier, more confident year ahead.

Winter brings more than sparkling snow—it brings challenges for your skin. The drop in humidity and indoor heating systems lead to moisture stripping from the outer layer of your skin. That dry air doesn’t just crack your hands; it impacts skin barrier function, leaving you vulnerable to irritation, inflammation, and even increased sensitivity. Understanding why this happens—and taking small, informed steps—can help you keep your skin resilient all season long.

When the Barrier Breaks

Your skin’s barrier acts like a shield. It holds moisture in and keeps irritants out. In cold weather, that shield weakens:

• • Low humidity means less water in the air, so your skin dries out faster.
  • Indoor heat replaces that moisture with warm, dry air, making the problem worse.
  • A compromised barrier allows allergens, irritants, or microbes to penetrate more easily, leading to redness, itchiness, or even eczema flares.

HubSpot’s research supports this: skin health issues spike during winter months when hydration dips. That’s why many of your patients report persistent dryness—not just in hands, but across the face, body, and lips.

Beyond the Hands

You’re probably familiar with cracking knuckles or tight palms. But winter’s effects run deeper:

• • Face: Thin, exposed skin can become red, flaky, or reactive—even acne-prone skin may suffer inflammation.
  • Lips: No oil glands mean chapped lips are practically guaranteed.
  • Arms and legs: These areas have fewer protective oils, so dryness often shows up here fast.
  • Eczema-prone zones: If you already struggle with eczema, winter can worsen itching and flaring.

A weakened barrier isn’t just uncomfortable—it may also delay healing if you have a scratch or skin condition.

Smart Winter Skincare Routine

You don’t have to overhaul your regimen—just adjust it intelligently.

Choose Gentle Cleansers

Swap harsh, foaming soaps for mild, hydrating options. Look for products labeled “soap-free” or with ingredients like ceramides, glycerin, or hyaluronic acid.

Moisturize Strategically

• • Right after bathing—within three minutes—lock in moisture.
  • Consider thicker formulations like ointments or creams over lotions, particularly on hands, feet, and elbows.
  • Ingredients to seek: ceramides, niacinamide, and natural oils (shea butter, jojoba).

Protect with Physical Barriers

Feel the sting of the cold wind? Use a scarf or gloves outdoors. Indoors, run a humidifier to restore air moisture, and keep heated rooms at a moderate level.

Lifestyle Shifts That Help

Small adjustments can support skin wellness from the inside out.

• • Hydrate: You may not feel as thirsty in winter, but your skin still needs fluid—aim for eight glasses a day.
  • Mind your diet: Omega-3s (from fish, flaxseeds) support skin integrity. Add antioxidant-rich produce—berries, leafy greens—to help combat dryness.
  • Review your meds: Some medications, like antihistamines or diuretics, worsen dryness. This is always something to talk through with your healthcare provider.

Knowing When to Seek Clinical Insight

Despite your best efforts, some skin challenges need professional guidance:

• • Worsening eczema or dermatitis
  • Persistent redness, scaling, or cracks that bleed
  • Stubborn dry patches that resist over-the-counter care
  • Painful chapped lips that don’t heal

Dermatologic or primary care support may include prescription-strength moisturizers, topical steroids, or evaluating for underlying conditions.

Winter Skin Wellness: A Seasonal Check-In

You don’t need dramatic rituals to keep your skin healthy in winter. A few strategic shifts—gentler cleansers, richer moisturizers, focused protection, and a hydration-rich lifestyle—usually do the trick. But if dryness persists or worsens, seeking guidance early can prevent complications and restore comfort.
Dr. Barbara R. Edwards is an experienced Penn Medicine Princeton Health internist who has practiced medicine for over 25 years. She is also the academic director of the Ambulatory Residency Program at Penn Medicine Princeton Health.

The holiday season brings tradition, festivity—and sometimes a sense of emotional overload or fatigue. You may find yourself saying yes more than usual, stretching your mental bandwidth thin. Holiday burnout isn’t just “being tired”; it’s a cumulative strain from social obligations, disrupted routines, financial pressures, and emotional expectations. Recognizing it matters—so you can care for yourself before the season saps your joy entirely.

Social Overload and Emotional Exhaustion

Large gatherings offer warmth and connection, but they can also drain you. Being “on” all the time—engaging in small talk, managing family dynamics—takes a lot of energy. If you’re introverted or emotionally sensitive, spending prolonged time in bustling environments can leave you depleted. Pay attention when interactions start to feel like work rather than enjoyment.
On top of that, “emotional labor”—the effort of presenting calm, liking what you’re doing, or keeping peace—can wear you out. You might smile at a cousin’s third reheated hot dish while your thoughts drift to getting home. If you notice yourself wanting to flee or feeling cynical about holiday cheer, your emotional reserves are low. That’s a sign you’re hitting burnout.

The Perfect-Host Trap

You want everything to be just right—matching décor, seamless menus, thoughtful gifts. But the quest for perfection can eat up your time and cash. And when things inevitably don’t go as planned—a burnt turkey, a gift that misses the mark—you may feel like you’ve let everyone down, even though no one else sees it that way.
The trap here is thinking that small things won’t matter. Reality check: they do. Trying to make everything flawless often results in doing too much for too many. And that pattern doesn’t just make you busy—it magnifies stress and dulls the mood.

Routines Upended, Then Your Momentum

Late-night wrapping sessions, weekend markets, travel—your usual self-care rhythm takes a hit. Sleep goes sideways. Gyms get less attention. Your go-to meal routines vanish. As momentum picks up, every shift feels jarring, and small disruptions snowball into dread.
When you’re running on short sleep and convenience meals, your resilience is low. Your emotional filter narrows. You’ll react to minor inconveniences like they’re catastrophes. That’s another signal your system is hovering close to burnout.

Financial Pressure as Emotional Weight

Holiday shopping adds up—fast. Gifts. Entertaining. Travel. Seasonal classes or donations. Even small ticket items can bite when they pile up. Anxiety about spending can haunt your thoughts, dimming moments that should feel light. And if conversations about money come up—educational, yet common—you might carry additional stress or guilt.
Notice the tension in your chest while ordering? That’s more than a payment confirmation—it’s your stress response whispering, “This might be too much.”

Gentle Ways to Pause and Rebalance

Give Yourself Permission to Say No

This season isn’t about living up to everyone’s expectations—it’s about what brings value to you. You don’t have to attend every gathering or send elaborate cards. Choose two or three events that feel meaningful. Those “no thanks” moments free you to be present where it counts.
When I pared down my own calendar this year, I found remaining connections felt richer—not more obligations.

Anchor Moments of Calm

Schedule pockets of restoration—short walks, a cup of tea, even five minutes of turning lights off and closing your eyes. Notice how your shoulders relax. You’re giving your body a chance to recalibrate—small pauses can take the crown when it comes to protecting your emotional reserves.

Reset Routines Thoughtfully

You don’t have to reinvent your life. But keeping some familiar elements—like sleep and a daily stretch—acts like a safety net. Need a gym break? Consider at-home yoga or a quick neighborhood walk. A short daily pause can keep your rhythm steady, even when everything else changes.

Adjust the Bar on Perfection

A home that’s warm and welcoming matters more than a curated one. A thoughtful gesture—as simple as asking someone about their day—often feels richer than extravagance. Let simplicity be your guide. You’ll find that meaningful connection often blooms from authenticity, not ornamentation.

Track Your Emotional Energy

Keep a simple log: How are you feeling each morning? Alert? Tense? Today is three-party day—my reserve is at 40%. Just noting it makes a difference. And you’ll begin to learn what drains you most—so you can plan around it or take intentional breaks.

Talk It Out

Rather than battling your stress alone, say it out loud. To a friend. Your partner. A counselor. Sometimes, voicing it is enough to track it. Others may say, “Me too.” You’re not alone.
And if you’ve seen burnout before, you know it helps to have a spotter. Someone who’s aware they can call you out when your schedule is growing too crowded.

Bringing the Season Back to You

Holiday seasons come once a year—but depletion doesn’t have to. When you pause, protect your time, and tune into your energy, you’re likely to stay connected and grounded. Joy doesn’t arise from doing more—it grows from doing what matters, in a way that sustains you.
If managing your emotional balance during the holidays ever feels like more than you can handle, consider seeking guidance. Whether through mindfulness coaching or clinical support, there are proven ways to keep your emotional engine running healthily throughout the season.
You’re not just surviving December—you can steer it in a way that builds resilience and leaves you confident, not wiped out.
Dr. Barbara R. Edwards is an experienced Penn Medicine Princeton Health internist who has practiced medicine for over 25 years. She is also the academic director of the Ambulatory Residency Program at Penn Medicine Princeton Health.