Mental Health Tips and Tricks to Avoid the Winter Blues
It is that time of the year, where the days are short and dark. Sometimes the days are even cold, icy, and windy! Since the winter months can be challenging for all, it is important to look after yourself. Winter can also offer opportunities for joy that are unique to the season. By adopting some simple self-care habits, you can boost your mental and physical health and enjoy the months ahead. Continue reading to see 11 tips and tricks to avoid the winter blues:
Get social
Laughter is one of the best medicines out there, particularly when it comes to the winter blues as it releases endorphins and serotonin, helping to raise your mood and reduce stress. Studies have found that even the anticipation of laughter can help to reduce stress levels and lift spirits, but many of us don’t laugh enough. Easy ways to increase your laughter is to go out with friends, Often just a phone call, chat over coffee, or nice email can lift your mood.
Treat yourself
You deserve to treat and spoil yourself! So why not make a list of all the things you are looking forward to doing? Look at it whenever you start to feel down about the season. Even better, plan things to look forward to and put them in your calendar. Research shows that simply anticipating something you like makes you happier, and this is a practical way to put that into action. This can be a weekend getaway, massage, time at a spa, special dinner, party with friends, or concert…start dreaming now.
Learn something new
Find something that you like and then commit to doing it. Think back to what you enjoyed as a child or always wanted to do. Maybe you’ve always wanted to learn how to play an instrument. Or study a new language. Or make something. It doesn’t have to cost anything. Ask someone to share their talent or offer your own skills in exchange for theirs. Having a hobby you can do in the winter will help keep your mind occupied and add some fun and variety to your evenings.
Redecorate and declutter a room
When it's grey outside, make it bright inside. Don’t worry a makeover does not need to be knocking down walls. Feel free to make simple changes, like adding color or changing small décor like pillows. Decluttering can also feel surprisingly relaxing and decrease anxiety.
Keep a journal
A journal can be written or drawing form! Writing down thoughts can help reduce the blues. For example, writing down your thoughts of worry on paper can bring ease. A new popular trend has been a five minute journal. While you can pay for the specific journal, you can also take five minutes in either your morning or evening routine to write thoughts. In this routine, it is important to reflect on items of gratefulness throughout the day. Shifting thought to positivity instead of harvesting on negativity can start with these five minutes.
Give back
Another way to beat the winter blues is to carry out acts of kindness for other people. Acts of kindness can be done through an ongoing volunteer community, or thoughtful gestures throughout the day. Research suggests that acts of giving and kindness can help improve your mental wellbeing by creating positive feelings and a sense of reward, giving you a feeling of purpose and self-worth, helping you connect with other people. Scientists carried out a study which found that people who practiced daily acts of kindness over 10 days experienced a significant happiness boost.
Go outside
Going outside can mean a handful activities. This can be a daily walk, meditating outside, or participating in winter sports. Just remember to dress appropriately to stay warm! Even if it is cold outside, being outside and out of your house can be wonderful! Getting outside and soaking up whatever sun behind the clouds can help lift your spirits! The fresh air is also nice instead of the air circulating through your heaters in the four walls. Spending time outside is linked to better mood and lower levels of anxiety, particularly when you’re surrounded by nature. It can help boost immune systems, encourage physical activity and may reduce the risk of chronic diseases such as asthma.
Take a Vitamin D Supplement
During darker months, it’s important to make sure your body is receiving all the vitamins to stay healthy. Since sunlight around this time of the year is minimum, it is important to ensure levels of vitamin d from other sources such as supplements. Vitamin D helps encourage the production of serotonin so you can help boost that happy hormone.
Breathing mindfully and meditate
Meditating can sound almost impossible for some people. Meditating asks to sit and be still by being grounded with yourself. Another area that can be just as beneficial is breathing mindfully. During a walk in nature, you can practice mindful breathing. Focus on the present, rather than worrying about the future, can help with difficult emotions and improve wellbeing. Awareness of this kind also helps us notice signs of stress or anxiety earlier and helps us deal with them better. Mindfulness is recommended by the National Institute for Health and Care Excellence to prevent depression in people who have had three or more bouts of depression in the past. There are resources to have guided sessions as easily as an app on your phone!
Move your body!
During the winter months, it is so tempting to just grab a comfy blanket and get cozy. However, it is important to remember to move your body! Regular exercise and movement is important to keep you positive and feeling like you’re achieving something good for yourself. Moving your body can be done in so many different areas, and you may not even have to leave your house! Put on your favorite music and start moving to the beat and dancing. You’ll activate the pleasure centers of your brain and release mood-elevating endorphins.
Ask for help
If these tips are not enough to get you out of the winter blues, don’t be afraid to ask for help. Speak to your doctor or call your local mental health centre. If your symptoms are severe and debilitating, forms of therapy and medication can help!
