Lots of us find the winter period hard. Dark mornings, dark evenings, cold & miserable and hardly any sunlight. It's no surprise its a struggle!
Here's ten ways to help you feel better during the winter months and avoid wanting to hibernate until Spring…
Don't set unrealistic goals – don't get sucked in by all the hype around New Year's resolutions. It's great to have goals but make sure they're realistic, otherwise you'll end up giving up by February. Set yourself some goals that you know you can achieve and tick them off as you go along. It could be something as simple as aiming to go for a walk everyday or drinking more water.
Take a supplement – it's recommend in the UK that we take a vitamin D supplement throughout the winter months (October – March) this is because we get most of our vitamin D requirements from sunlight and can't get what we need from diet alone. Not only does vitamin D help us to absorb calcium to keep our bones healthy, but it's been shown to help regulate mood and decrease the risk of depression.
Get some fresh air – getting out in the fresh air and the (limited) sunshine does wonders for your mood and energy levels. It's hard when the weather is really grim but when you can, get everyone wrapped up and out for a family walk. You can then treat everyone to a hot chocolate when you get home.
Move your body – movement is so important for both our physical and mental health. This could be walking / yoga / the gym / a dance class / cycling. However you like to move your body, try to do something everyday. Something you enjoy. Don't underestimate the power that movement has on your mood and mental health.
Socialise – don't hibernate! Keeping in touch with friends & family keeps us happy. It's easy to try and hide away in the winter months but this will just add to the low mood. Try to plan to see friends and family so you have things to look forward to. Remember, laughter is medicinal.
Eat a balanced diet – the skies may be grey but eat the rainbow! A balanced diet is important all year round but getting a good balance of macronutrients and vitamins & minerals will keep your body healthy and functioning at its best.
…but also treat yourself – January doesn't have to mean you go on a crash diet and cut out all your favourite foods. Be kind to yourself, if you want a bit of chocolate then have the chocolate. Moderation & balance is key. Over restriction just leads to over indulgence later down the line.
Do something for you – try to do at least one thing each day for you. This could be reading a book / taking a bath / going to an exercise class / seeing a friend / going for a run or even just going for a nap! Try to make sure you do something which doesn't involve TV or screens, your mind will thank you for it.
Plan plan plan – it's easy to feel overwhelmed when life gets busy and the cold, dark mornings can make you feel less motivated & energetic. Try to plan your weeks – this can be planning your work, planning your meals, planning workouts, keeping to do lists and just having everything you need to do written down and out of your head. This will help you manage your time and feel less stressed when trying to sleep at night.
Have a cuddle – hugging releases oxytocin, which is a mood boosting hormone. So grab your partner / child / friend and have a really good cuddle.
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*The above advice is for general / seasonal low mood. I am not a clinician and cannot diagnose or treat any mental health condition. If you have a persistent low mood which lasts a number of weeks, then please speak to you GP.