Good ideas for taking care of your mental health.

Get plenty of vitamin D

During winter, we have fewer hours of daylight, which means less vitamin D. You can increase your daily intake by eating foods such as leafy greens, citrus fruit, and dairy.

Get up and move

It’s tempting to stay nestled under a warm blanket, but exercise helps you to produce endorphins, your body’s natural mood booster.

Get plenty of Zs

Prioritize getting enough sleep each night.

Catch some rays

According to Dr. Emily Transue, the associate medical director for the Health Care Authority’s Employees and Retirees Benefits Division, “our bodies are really responsive to light.” Using a UV therapy light within an hour of waking for 20 minutes can help to kick-start your day.

Reduce your caffeine and sugar

This can be a difficult task, but once their effects wear off, caffeine and sugar will leave you feeling more tired than before. Instead, reach for some water, caffeine-free tea, or a healthy snack (avocado toast, anyone?) for a quick pick-me-up.

Make time for self-care

Whether self-care means reading a good book, taking a yoga class with a friend, or talking to a health care professional, remember to show yourself some care.

Ask for help

If you need help finding a provider for mental health or substance use treatment, start by checking your plan’s provider directory or calling the plan’s customer service number. You can find plan information on the HCA website:


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