Hello dear friend,
We are in beautiful October, the temperature has dropped, the skies are grey, the boots and coats are out. I love Fall fashion and all the cosiness that comes with Fall.
We welcome autumn, what a gift.
Here are some posts from last autumn that you may find helpful:
- Self-Care Spotlight: Empowering You to Prioritize Mental Wellness
- Cultivating Self-Awareness: The Key to Thriving Relationships
- Navigating Life’s Rhythms: Pacing Yourself through Time and Season
As the days grow shorter and temperatures drop, many people find themselves feeling down or struggling with low energy. Often referred to as the “winter blues,” these feelings can range from mild sadness to more severe symptoms of depression, known as Seasonal Affective Disorder (SAD).
If you’ve noticed a dip in your mood during the colder months, you’re not alone. The good news is that there are practical ways to manage these emotions and keep your mental health in check.
I remember having moved from the vibrant city of Lagos to the UK and how quiet it was, it freaked me out,. How nobody was on the streets, and how cold and sad it was, everyone just hurrying to get home and not looking up to offer even a smile. It took a while to understand how the weather changes affected human relations and emotions, but I got there in the end. You can too.
Let’s explore some effective strategies to help you navigate the winter blues and prioritize your well-being this season.
1. Light Therapy: Brighten Your Mood
One of the most effective ways to combat the winter blues is through light therapy. During winter, the lack of sunlight can lead to lower levels of serotonin, a brain chemical that affects mood. Light therapy involves exposure to a special light box that mimics natural sunlight, which can help boost serotonin production and improve your mood.
I know in the winter, people want to conserve energy and not turn on lights and heating, that’s something you have to decide on as a family, is the money you save on bills worth the low mood?
- How to do it: Spend 20-30 minutes a day sitting near a light box, ideally in the morning. Be sure to choose one that emits at least 10,000 lux of light for the best results. You can do this while reading, eating breakfast, or working to make it part of your routine. You can buy these online these days and they don’t cost much, some people have it in their offices as well, you can move it around with you all day, especially when it starts to get dark at 3pm.
- You can maximize existing lighting indoors but your usual bulbs do not simulate sunlight enough, I guess it’s better than nothing.
- Turn on some heat, temperature affects our moods subtly, feeling cold for long doesn’t energize, it slows down your mind and makes you want to hibernate. Stay warm, drink warm soups, drinks and eat warm veggies meals.
2. Exercise: Move Your Body, Elevate Your Mood
Physical activity is a natural mood booster. When you exercise, your body releases endorphins, which can help reduce feelings of stress and anxiety while increasing your overall sense of well-being.
In the winter, it’s tempting to stay indoors and remain inactive, but finding ways to move your body can significantly improve your mental health. No one ever leaves the gym sad.no one!
- Ideas for winter-friendly exercise:
- Bundle up and go for a brisk walk during daylight hours to soak up some sun.
- Try indoor workouts like yoga, dance, or strength training.
- Join a gym or fitness class to stay motivated and build a routine.
Even small amounts of exercise can make a big difference in your mood and energy levels. Get up and move that body!
3. Stay Social: Combat Isolation with Connection
Winter can feel isolating, especially when cold weather and shorter days limit outdoor activities. Social connections are essential to maintaining good mental health, and staying in touch with loved ones can help combat feelings of loneliness.
- How to stay connected:
- Schedule regular catch-ups with friends or family, either in person or virtually. Make plans and lock them down in your calendar from now until January.
- Join a community group, hobby club, or online forum to connect with others who share your interests. Call loved ones more often, let them spend time with you while you do life. Making dinner with your brother on the video call, is such an intimate thing, never to be underestimated.
- Consider volunteering – helping others can lift your spirits and provide a sense of purpose. There are warm hubs and soup kitchens, food banks open all over the country, check your local council website, go and help. Donate to foodbanks please.
- Visit sick people and ask if hospital charities need more hands to make teas and read books to patients. Knock on your elderly neighbour’s door, ask how they are?
Building and maintaining strong social connections can offer emotional support and keep you engaged, even during the colder months.
4. Practice Mindfulness: Focus on the Present
Mindfulness is the practice of being fully present in the moment, which can help you manage negative emotions and reduce stress. When the winter blues set in, it’s easy to get caught up in negative thoughts about the cold, darkness, or feelings of sadness. Mindfulness helps you break that cycle by encouraging you to observe your thoughts and emotions without judgment.
- Mindfulness activities:
- Start a daily meditation practice, even if it’s just for a few minutes.
- Engage in deep breathing exercises to calm your mind and body.
- Practice gratitude by focusing on the positive aspects of your life, no matter how small they may seem.
- Pray and meditate on the word of God daily. Identify what spiritual wisdom you can draw on
- Winter gardening is a thing and things can still be planted now. Tidy up you spaces and make them beautiful.
- Play some music once you get up in the morning or back from work in the evening. Dance dance dance with yourself, partner, kids, friends etc
- Journal, need I say more?
These practices can help you stay grounded and reduce the impact of winter blues on your mental health.
5. Prioritize Sleep and Nutrition
The winter months can disrupt your daily routine, leading to irregular sleep patterns and changes in eating habits. Prioritizing a consistent routine can help stabilize your mood and energy levels.
- Sleep: Try to go to bed and wake up at the same time every day, even on weekends. Avoid using screens before bedtime, and create a calming bedtime ritual to help you wind down e.g a warm bath, read a book, listen to bedtime stories, read your bible etc
- Nutrition: Focus on eating a balanced diet rich in whole foods, including fruits, vegetables, and healthy fats. Foods high in omega-3s, such as salmon and walnuts, can support brain health and improve mood.
- Limit your intake of processed foods and sugar, as they can lead to energy crashes and mood swings. Ditch the chocolates and go for high fibre wholefoods and nuts, lots of soups and vegetable soups are the best because they fill you up while boosting your energy too.
- Go and get your annual blood tests if you haven’t done it yet. Update your vitamins and take some extra vitamin D please.
Give your body the stability it needs to thrive during the winter months.
6. Get Outside: Embrace Nature, Even in the Cold
While it may be tempting to hibernate indoors, spending time in nature can have a profound impact on your mental health. Even during the winter, fresh air and exposure to natural light can boost your mood and energy levels.
- Tip: Dress warmly and aim to spend at least 10-15 minutes outside each day. Whether it’s a walk around the block, a trip to the park, or just sitting on your porch, any time spent outdoors can help alleviate the winter blues. It’s that fresh air magic, open up the windows and doors and let air in from time to time.
- Get the right kind of warm layers for the weather. Enjoying the outdoors is hinged on dressing well. I have something my sister calls a “parachute jacket” for my winter outdoor life. I love it because it keeps me toasting for hours outside and I have fun no matter how cold it is.
7. Seek Professional Help When Needed
If your symptoms go beyond the typical winter blues and you’re experiencing persistent feelings of sadness, fatigue, or hopelessness, it’s important to seek help from a mental health professional. Therapy, counseling, or medication can be effective treatments for Seasonal Affective Disorder and other forms of depression.
Take Care of Your Mental Health This Winter
While the winter blues are common, they don’t have to take control of your life. Remember, it’s important to prioritize self-care during the winter months, and seeking professional support when necessary is a sign of strength, not weakness.
Embrace the season with a proactive approach to your well-being, and you’ll find yourself better equipped to navigate the challenges of winter with resilience and optimism. Make a plan now now now.
Until next time, stay authentic,
Stay resilient, and continue to honour your needs.
Live wholeheartedly,
Amaka