Many people experience changes in their mental health over the winter months. For those who live in rural areas, additional factors may increase the impact of seasonal changes. This article will help you understand risk factors and learn what steps you can take to protect your mental health over the winter.
How does winter affect mental health?
When the fall changes to winter and the days get shorter, chemical changes can take place in the body. Less sun means less vitamin D, and shifts in levels of serotonin, dopamine, and melatonin can have noticeable effects on mood and sleep for some people. Winter can hit mental health especially hard in rural communities.
A 2024 poll from the American Psychiatric Association found:
- People who live in rural areas were more likely to report that their moods got worse in winter (46%) than those in urban areas (36%)
- People who live in rural areas were more likely to report that the winter time change negatively impacted their mental health (31%) than those in urban areas(24%)
Why does winter have a bigger impact on rural communities?
In rural areas, the effects of seasonal changes like short days and cold weather add to existing challenges like isolation, season-dependent income, and access to care. When all of these factors combine, the risk for depression, anxiety, and substance use can increase.
Isolation
People in rural areas often need to travel long distances to see others or run errands, which can limit chances to connect. A lack of public transportation in rural areas, combined with snow, ice, long distances, and unplowed roads, can leave people stuck at home. Shorter days, colder weather, and more time spent indoors can increase the likelihood of feeling lonely. People with mental health conditions already face higher rates of isolation and loneliness, and may struggle even harder with recovery during the colder months.
Financial stress
Unpredictable weather, market changes, and the pressures of maintaining family-run businesses can all contribute to chronic stress and anxiety among agricultural workers. Seasonal changes in farming and agricultural work may amplify these stressors, for instance, through seasonal unemployment. Research shows that financial strain from unemployment is linked to higher rates of depression, anxiety, and even suicidal thoughts.
Access to care
Winter can worsen depression or trigger seasonal affective disorder (SAD) for some people, which may increase the need for mental health care. Rural areas already have fewer providers and longer wait times, and bad weather makes long trips to appointments even harder. This can lead to more missed or delayed mental health visits.
Holiday stress
Expectations around gatherings, travel, and gift-giving may increase pressure during a season that already brings more isolation and financial strain. Explore tips for handling holiday stress.
How can rural residents protect their mental health over the winter?
Rural communities have strong traditions and supportive networks that can bring people together during the colder months. Adding simple self-care practices can also help protect mental health when winter feels especially challenging.
Stay connected
Winter isolation is real, but staying connected — whether in person or online — can help you feel seen and supported.
Check in on friends and neighbors with texts, phone calls, or in-person visits if the weather allows.
Attend potlucks, barn gatherings, church events, and school functions when you can, or consider hosting your own get-together.
Connect online through local Facebook groups, farm/ranch forums, and national peer-support sites. Warmlines also have people you can talk to on the phone if internet access is limited.
Take care of yourself
Having good daily habits is important for your well-being year-round, but it is especially important over the winter.
- Try to get outside for a bit during daylight hours. If that’s not an option, consider talking to your doctor about a bright-light lamp or a vitamin D supplement.
- Keep a regular sleep schedule.
- Make sure you’re moving your body throughout the day.
- Eat nutritious foods to fuel your mind and body. Holiday treats and comfort foods can be tempting, but should be consumed in moderation.
- Set aside time in your day to do something for yourself. Work and family obligations come with a lot of pressure, and even 15 minutes each day to relax or do something you enjoy can help you manage stress.
- Limit alcohol and other substances. They may seem like a quick way to unwind, but they often make depression, anxiety, and sleep issues worse.
Plan ahead
- Make a budget if you work in an industry that often has layoffs or reduced hours over the winter months. Being prepared for reduced income can help keep financial stress at bay.
- Think about who you can call and what mental health supports are available to you. University extension services and resources from the USDA can be good free or low-cost options.
- If you have your own vehicle, get it ready for winter weather with proper tires, emergency kits, and anti-freeze. Offer to carpool with people near you who may not have access to transportation.
- Stock up on groceries, medications, and other essentials before a winter storm hits.
If you don’t have your own vehicle, look into what businesses in your town offer delivery services, find neighbors who are willing to give you a ride or pick up items for you when they run their own errands, and try to make virtual appointments when possible.
When to get help
You can do a lot to care for your own mental health, but sometimes more support is needed. Asking friends or loved ones for help can be an important step on the path to recovery. It’s also important to know when you may need professional care.
If you are struggling with your mental health, you can also take an anonymous, free, and private mental health test at mhascreening.org. It only takes a few minutes, and after you are finished, you will be given information about the next steps you can take based on the results.
MHA Affiliates are also a good resource for local information, referrals, and programs to help people manage their mental health challenges. Search for an affiliate near you.
Consider talking to your primary care doctor or a mental health professional if you notice you’re experiencing any of the following for more than two weeks:
- Difficulty keeping up with home and work responsibilities
- Sadness for most of the day
- Losing interest in things you used to enjoy
- Having changes in appetite
- Feeling extreme worry
- Struggling with sleep (too much or not enough)
- Hopelessness
- Neglecting personal care
- Turning to substances for relief
The symptoms above are often signs of depression, and if they only happen in the winter, they could be seasonal affective disorder (SAD).
If you are showing any of the signs below, it’s time to reach out for immediate help:
- Thoughts of harming yourself or others
- Thoughts of suicide
- Seeing or hearing things that others don’t
- Loss of touch with reality
If you or someone you know is in crisis, trained counselors are available 24/7 to provide free, confidential help. Call or text 988 or chat at chat.988lifeline.org. You can also reach Crisis Text Line by texting HOME to 741741.
You're not alone this winter
Winter can be hard on mental health in rural communities, but you’re not alone, and support is within reach. Taking steps to prepare for the colder months can help you protect your mental health. Small changes, strong community ties, and knowing when to ask for help can all make a difference. No matter what you’re facing, there are tools and people ready to help you through it.
Explore more tips and resources in our Rural Mental Health Resource Center.
