Improve Your Winter Wellbeing

As the leaves begin to fall and winter starts to close in, a noticeable change in mood and energy will be felt by many. The shorter days, colder weather, and longer nights can pose real challenges with mental wellbeing. It’s easy to feel a bit down when the sun sets before you've even finished you working day. However, winter doesn’t have to go hand in hand with a drop in mood. With some intentional self care, you can navigate the colder months with your mental health intact and even thriving.

It is important to recognise that you're not alone in feeling this way. Seasonal Affective Disorder (SAD) is a well-documented condition affecting many people during the winter months. It’s more than just a fancy term for feeling down; it’s a recognised type of depression that follows a seasonal pattern. While not everyone will experience full-blown SAD, many will notice a change in mood and energy as shorter days set in.

Why does this happen? Less exposure to sunlight can disrupt your body's natural rhythms and reduce levels of serotonin, a neurotransmitter that regulates mood. This drop in serotonin level can lead to feelings of depression. Additionally, the cold can lead to less outdoor activity, further reducing our exposure to sunlight and our overall activity levels.

Below are just some of the strategies you can implement to help improve your winter wellbeing.

1. Embrace the outdoors: Even though it's colder, try to spend some time outside each day. Natural light, even on cloudy days, can help boost your mood. A walk during daylight hours can do wonders for your mind. Don't forget to dress warmly and perhaps invest in some good-quality winter gear to make outdoor activities even more enjoyable.

   
   

2. Stay active: Physical exercise is a powerful tool for combating the symptoms of depression and improving mood. Regular activity can boost your endorphins, improve your sleep, and reduce stress. You don’t have to train for a marathon; even a 20-minute daily walk, yoga session, or dancing around your living room can make a difference.

   
   

3. Light therapy: Consider light therapy if you find it particularly difficult to cope with the lack of sunlight. Light therapy boxes mimic natural sunlight and can help improve your mood and energy levels. Sitting near a light box for about 30 minutes each morning can make a noticeable difference.

   
   

4. Maintain a routine: Keeping a regular schedule can help to stabilise your mood. Try to go to bed and wake up at the same times each day. Include time for activities you enjoy and that make you feel good.

   
   

5. Connect with others: Social connections are vital for our mental health. Make an effort to stay in touch with friends and family, even if it’s just a phone call or video chat. Joining a club or group can also provide a sense of community and belonging.

   
   

6. Practice self-care: This is the time to double down on self-care. Warm baths, reading a good book, or engaging in a hobby can all contribute to your wellbeing. Pay attention to your needs and give yourself permission to indulge in activities that make you feel good.

   
   

7. Seek professional help if you need to: If you find that your mood is severely affecting your daily life, it’s important to seek help from a professional. They can offer therapies to help you manage symptoms of SAD and other forms of depression.

   
   

8. Healthy eating. The way you fuel your body plays a crucial role in your mental health. During winter, it can be tempting to turn to comfort foods, but it’s important to maintain a balanced diet. Eating plenty of fruits, vegetables, whole grains, and lean proteins can help keep your energy levels stable.

   
   

9. Try to get enough sleep. Sleep is another cornerstone of good mental health. The lack of daylight can mess with your internal clock, so aim to get at least 7-9 hours of sleep each night. Create a calming bedtime routine and keep your sleep environment cool, dark, and quiet.

   
   

10. Practice gratitude. This can have a significant impact on your mental health. Take time each day to reflect on what you are grateful for, no matter how small. Keeping a gratitude journal can be a helpful tool in shifting your focus from what’s missing to what’s present and positive in your life.

While it’s easy to dread the winter months, finding aspects of this time of year to enjoy can improve your outlook. Embrace the cosiness of winter with warm drinks, blankets, and walks. Winter can be a wonderful time for introspection and slowing down.

Winter can be a great time to set realistic goals and pursue them without the distractions of warmer months. These goals don’t have to be huge; they can be as simple as finishing a book, starting a small project, or setting aside time each day for relaxation.

Even with its unique challenges, winter doesn’t have to be a season of discontent. By recognising the impact of shorter days and colder weather, and by actively seeking ways to maintain your mental health, you can turn winter into a season of growth and renewal.

Embrace the stillness, the quiet moments, and allow yourself to be present in the season.