Winter on Martha’s Vineyard brings breathtaking coastal landscapes and crisp, fresh air—but it can also bring challenges for your mental well-being. With shorter days, colder temperatures, and fewer opportunities to spend time outside with others, it’s important to be intentional about self-care.
Whether you’re feeling the winter blues or just looking to maintain a balanced routine, here are some evidence-based tips to keep your mind and body healthy this season.
1. Stay Connected to Your Community
Winter can make it tempting to hibernate, but social connections are essential for emotional well-being.
- Plan weekly coffee dates or Zoom check-ins with friends and family.
- Join a local book club, fitness class, or art workshop to engage with others.
- Attend community events.
IHC’s Expansion: More Access to Behavioral Health Support
Through a new HRSA grant to support and expand our behavioral health work, IHC has added a full-time psychiatric nurse practitioner and is hiring more behavioral health clinicians. We are also integrating behavioral health into primary care, making it easier to access counseling and mental health services.
2. Embrace the Outdoors (Even in the Cold!)
Sunlight and movement are powerful mood boosters.
- Try a morning walk on the beach or a short hike at Menemsha Hills—getting even 15 minutes of daylight can help regulate your mood and sleep.
- If it snows, make a snowman, go sledding, or take a mindful walk in the snow.
- If you prefer staying indoors, dance to your favorite music or do a yoga session at home—any movement counts!
3. Prioritize Restorative Sleep
Shorter days can throw off our natural sleep rhythms, making quality rest even more important.
- Keep a consistent bedtime, even on weekends.
- Avoid screen time before bed—read a book instead.
- Try gentle stretches or meditation before sleep to promote relaxation.
4. Nourish Your Mind & Body with Healthy Foods
A warm, nourishing meal is good for your body and your mood.
- Cook a hearty vegetable stew with seasonal root vegetables.
- Stay hydrated—even when it’s cold, your body still needs plenty of water.
IHC’s Produce Prescription Program
If you’re looking for fresh, nutritious food, IHC’s Produce Prescription Program helps Islanders access farm-fresh produce while managing chronic conditions like diabetes and high blood pressure. Visit our Produce Rx page to learn more!
5. Seek Support When You Need It
It’s okay to ask for help.
- If you’re feeling persistently sad, anxious, or overwhelmed, IHC’s behavioral health team is here to support you.
- We offer affordable and accessible mental health care, including counseling and substance use disorder treatment.
- The new grant enables bilingual services to ensure that all Islanders, including our Brazilian community, have access to care.
At IHC, we’re committed to expanding access to behavioral health care and helping Islanders prioritize their well-being—because mental health is just as important as physical health.
If you or someone you love is struggling, don’t hesitate to reach out.
Our behavioral health services are available to all patients of Island Health Care. We’re accepting new patients of all ages, so if you’re interested in receiving behavioral health care from IHC and are not yet an IHC patient, call 508-939-9358 to schedule an intake with a primary care provider.
Stay warm, stay well, and remember—you are not alone. The team at Island Health Care is here to help!