Darker days can bring about darker moods, but the good news is that both our homes and lifestyles can have a positive impact on how well we cope during the winter months. The shorter winter days cause a reduction in our mood-stabilising hormone serotonin, which is essential for bringing feelings of positivity, and an increase in melatonin, the hormone which makes us sleepy.
It’s no wonder that we can sometimes experience a decrease in our energy levels and changes to our sleep patterns. ‘At My Therapist Online, we see 15% more people seeking online therapy to help with their low-mood over the winter months,’ says Lisa Johnston, a Cognitive Behavioural Therapist. ‘Realigning ourselves with activities and behaviours that are in line with our values can help us to diffuse the impact of negative thinking and feeling cycles.’
So, how can you create more positivity and support your mental health in the winter?
Image by Claire Lacey Photography
Head outside (even in the cold!)
Getting outdoors and creating quiet time for yourself is key to creating a peaceful winter. Spending time in nature or green spaces can benefit both your mental and physical well-being by helping you to feel relaxed and become more active.
Plus, if you experience seasonal affective disorder (SAD), therapist Lisa Johnston recommends increasing the time you spend outdoors in natural sunlight. ‘This can have a positive impact on our mood, as well as provide us with fresh air and the space to process tricky things from our day or reframe any difficult thoughts.’
So, why not wrap up warm and get active while tending to your plants? Or take your reading or knitting outside into your garden? Create a cosy zone with blankets and a warm drink so you can stay snug while you breathe in the fresh air and daydream.
If you don’t have much outdoor space, get active and venture further afield to a local park, woodland or coastline. Go for a stroll in the fresh air and find a bench to settle down on for a spot of journaling or quiet contemplation. It can be tempting to hide away during the dark months but staying social is important for creating a feeling of positivity.
Image by Claire Lacey Photography
Seek support
You don’t need to struggle through the winter alone so when you’re heading out to get your daily dose of natural light, arrange to meet up with family members or friends for a walk in the great outdoors together. That way, you can all enjoy the benefits of being out in nature, incorporate positive movement into your day, and strengthen your social connections at the same time.
Likewise, you can seek out professional support from a wellbeing group or a mental health professional. You don’t even need to leave the house to feel supported. There are helpful wellbeing websites that share advice to empower you to take control of your own wellness, whether through self-discovery and learning, or by helping you to find a reliable source to do an anxiety test, take the ADHD test or the personality types test, or learn mindfulness techniques to ease stress.
Once you have discovered your own online mental health toolkit, you’ll be able to carry out self-checks throughout the winter to monitor your mood and support yourself using CBT techniques, improve stress management and track your progress. All of which will help to boost your self-efficacy and enable you to trust your ability to put your wellbeing first.
Peaceful sleep
Do you find your energy levels dip and the quality of your sleep is affected during the winter? It’s all down to the circadian rhythm – your internal body clock that lets you know when it’s time for bed. Silentnight’s Sleep Knowledge and Researcher Manager, Hannah Shore, confirms this natural rhythm can be impacted significantly by the changing seasons, especially due to the lack of sunlight during the winter months.
She recommends opening your blinds in the morning as this is proven to reduce tiredness for the rest of the day. ‘This is because access to morning light stops your body producing the sleep hormone, melatonin, meaning you will feel more alert and ready for the day. Dawn simulating alarm clocks are a fantastic way to ensure you wake up naturally by using light, and have been shown to create a sense of prolonged positivity throughout the day.’
When you’re cosied up at home in the evening, keep light levels subdued. Step away from your tech and try crafting, listening to a podcast, reading or playing relaxing music to unwind the mind. A warm bath or shower helps ready the body for sleep.
‘Regulating body temperature can be hugely beneficial for maintaining a positive sense of wellbeing, especially during winter,’ says Hannah. ‘To allow the brain to wind down and the body to relax, it’s crucial that we let our core body temperature drop a degree or two throughout the night. During the colder months, it can be tempting to layer up with an extra blanket or duvet – of course, this is required to prevent a chill; however, be sure not to overheat, as this can prevent us from sleeping comfortably.’
I hope these three tips will help you to feel calmer and cope better with the colder seasons. Please share in the comments below what things you’re doing to boost your wellbeing this winter. I’d love to hear what activities you’re enjoying at the moment, and I’m sure your ideas will help others, too.
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This article is a sponsored collaboration. The pink links in the content indicate a sponsored link or information source. The blog post reflects my own experience and the sponsor hasn’t had any control over my content 🙂
