I never enjoyed hazy late-summer evenings as a teen because I knew it marked the season of sunshine packing it in, winding down for a long sleep. As I have lived through more and more summers and the inevitable seasons that follow, I have learned a bunch of ways to better survive them; I call them combined my ‘winter survival kit’.
Your mental health and wellbeing is important all year round, but the coming months can be more challenging; the days begin to feel shorter and you run out of clothes faster from your very effective layering. You didn’t even need to wear socks last month!
This Survival Kit will hopefully equip you to face those challenges more prepared and ease winter blues.
TIME
When the days are getting shorter and darker, seeing as much of the sunshine as possible can be so beneficial. If you find yourself leaving the house and returning in the dark each day, take your lunch outside for some Vitamin D. The natural light supports the immune system and can alleviate depression. Some people can be negatively affected by the changing seasons, with the lack of sunlight triggering SAD (Seasonal Affective Disorder).
This form of depression can be treated in different ways, so speak with your GP if you feel you might be living with SAD to get the right support.
SLEEP
In a similar regard, getting enough rest is a good way to boost your energy and mood. If possible, try and maintain a regular sleep routine so you are going to bed at roughly the same time each night and getting around eight hours of sleep.
FOODS
With less exposure to Vitamin D from the sun, you can up your intake via foods. As well as the D vitamin, you can eat smart to increase energy, serotonin levels (to combat depression), maintain blood sugar levels and bust stress. Here is a list of some foods that can see you through the winter:
- Porridge with banana
- Mushrooms on toast with avocado
- Baked sweet potato (I put marmite on mine for B12 Vitamin but it divides opinions)
- Fortified milks (soya, rice, oat, nut milks etc for calcium, Vit D, B12) and cereals
- Dark chocolate (stress reducing antioxidants) with walnuts for snacks
- Dark leafy greens
- Root veggies (starches for digestion and energy)
- Grains and pulses
- Winter berries
With winter comes some cracking foods that bring fond memories and keep me feeling cosy also, so take advantage of all the Christmas food stalls or your traditional family winter recipes.
MOVEMENT
Moving to warmer climates for six months might be desirable but not always feasible, so make movement in other ways. Taking exercise will improve your mood and general wellbeing. If you have time, take a walk outside or if you cannot face the chill you can practise some stretching or yoga indoors.
Feel free to join our walking group at Off The Record on the first Saturday of each month (coming up on October 7th, November 4th and December 2nd).
NATURE
Much like movement, getting out for a walk or into nature can be brilliant for mental health. As the landscape is changing, you can see new wildlife and plantlife emerging. Also, frost makes everything look nice.
SELF-CARE
Self-care is principal throughout the year, but might need special attention over the colder months for a number of reasons. Now you’re hiding under mounds of clothing, it can be easy to fall out of touch with your body. Take time to moisturise, put on some comfy pajamas or however you best like to care for yourself. Festive parties/New Year and family gatherings might be demanding emotionally and physically, so remember to look after you and try to feel OK turning down invitations or having some space at family parties if it gets too much.
Your wellbeing is important; having a breather to reenergize is OK!
GET CREATIVE
If you celebrate Christmas, it might be stressful for a number of reasons, and one which has affected me before has been money. The feeling of pressure to spend on others can be overwhelming but does not need to be necessary. Put your talents and enjoyments to use when thinking through gift ideas: put together a CD; create some art; write a short-story/poem; make a batch of jam/bake your favourite cake for friends and family. Taking time out for yourself to get lost in an activity you enjoy can be really energy restoring and reduce low mood also.
OTR hosts a creative drop-in at the hub on Monday 4-7pm/Wednesday 10-11.30am/Saturday 10am-1pm.
LOOK FORWARD
Having something to look forward to – like meeting a friend to watch a film or book club – can be a useful tool to help with looking ahead and feeling excited or motivated for something in the future. I go to local concerts once a month and I find myself looking forward to seeing the bands and friends. When I’m feeling less sociable or funds are low, I will plan to cook a nice meal an evening that week and arrange a catch up call with a best friend.
WARM UP
Transport yourself to warmer places; read a book set somewhere hot, listen to your favourite summer music or reminisce with friends about fun you’ve shared in the sun.
REMEMBER
Remind yourself that those warm times will come again. You have survived each winter before now, despite how challenging it might have been. Finally, there are some great things that come with the colder months, so here’s a list of stuff to get excited about:
- Halloween!
- Snow/sledding/ice skating
- Dogs in coats
- Christmas markets
- Staying in/cosy
- Icy walks
- Stompy boots
- Earlier evenings
- Hats and scarves
- Old pubs for roast dinner
- Gravy
- ‘Dragon breath’
- Frosty sunrises
- Light displays
- Winter smells
- Fires/bonfires
- Fresh air (no sweat)
- Hot drinks
- Jumpers
- Wood cabins
- Snowdrops in January
- Wrapping up warm/layers
- Winter colours
What helps you in the winter months? Let OTR know on Facebook and Twitter.