Featured Article
Winter Warmth: Gentle Self-Care for the Season
Written by Leigh Spencer, Improving Lives Volunteer and Mental Health Advocate
It is that time of year when the days are shorter and the nights are longer. Some embrace the season; others can’t wait for the days to get longer and the nights shorter. However you feel about it, it is the perfect time to practice some gentle self-care.
Before looking at ways to practice self-care we need to take a moment to see why it is important to do it in the winter months. Winter is a time of colder weather and shorter days and these can negatively affect both your mental and physical health. This in turn can lead to increased stress levels, lower energy and making it easier to get sick. Some people may develop Seasonal Affective Disorder (SAD), which is a form of depression that is linked to reduced exposure to natural daylight. Symptoms of SAD can include changes in appetite and or sleep, difficulty concentrating, fatigue and low mood. All these can negatively impact you on a daily basis. Practicing some gentle self-care you’ll be able to overcome some of the negative impacts of the winter months.
“When thinking about self-care it is important to understand it doesn’t have to be complicated or expensive. It can be as simple as wrapping yourself up in your favourite blanket in your favourite chair and closing your eyes and going to your happy place. Or it could be relaxing and listening to some music whether it is music that makes you want to dance, or simply to have in the background.”
Here are some suggestions for practising gentle self-care:
Use natural light
Open your curtains in the morning to let the natural light in, or when able spend some time outside by taking a short walk in the brightest part of the day. This will help boost your mood and energy levels.
Use light therapy
You may find that you need some additional help with light, particularly if you suffer with SAD and light therapy can help you. This involves sitting by a special lamp called a light box for around 30 minutes to an hour each morning. The light boxes come in various designs that include both desk lamps and those that are wall mounted. The light is very bright and is measured in lux, the higher the lux the brighter the light is. However if you have an eye condition or eye damage that makes you sensitive to light or are taking certain medications like particular antibiotics, antipsychotics or the herbal supplement St John’s Wort which can also increase your light sensitivity it is worth checking with your GP before engaging in light therapy
Engage in gentle movement
If it isn’t possible to go for a walk because it is either too cold or wet, then try yoga, including chair yoga, stretching or even dance around. There are online exercise classes that you may want to look at.
Have a daily routine
Having a daily routine for activities, meals and sleep can support your emotional stability
Keep hydrated
It is easy to forget to keep your fluids up when the temperatures aren’t sweltering. However even in the cooler months it is important to stay hydrated by drinking plenty of water.
Eat nourishing food
Have meals that are hearty, warm and immune-boosting. They can be soups, stews and plenty of vegetables. Also include fruit as both fruit and vegetables will ensure you get plenty of vitamins.
Prioritise sleep
It is important to have a regular sleep schedule which will help to support your immune system and overall wellbeing. Try to have 7-8 hours of sleep per night and avoid screen time whether it is using your phone or computer right before bed.
Look after your skin
Cold air and central heating can cause your skin to become dry so keep it moisturised. If you use a cleanser on your face use a mild one that can also hydrate. It is also kinder to your face and hands when you use water to wash them, rather than using hot water and use lukewarm water instead to avoid moisture loss.
Have a bath
If you have a bath where you live, indulge in taking a relaxing bath with your favourite bath soak. Lavender is a good aroma to use for relaxation, eucalyptus helps soothe aching muscles.
Wear layers of clothing
Whether you are indoors or outdoors wearing several layers of loose clothing will keep you cosily warm. Wearing gloves and a hat when you go outside is also a good idea to keep your head and hands warm.
Embrace Hygge
Hygge, pronounced “Hoo-gah” is the Danish concept of cosy contentment. It embraces turning your living area into a sanctuary using soft blankets, warm lighting such as candles and comforting scents like cinnamon. If you use candles they can also be scented. Good food and warm drinks are also a part of hygge as is spending time with those you care about. It can also be about just enjoying the moment and allows you to take time away from the rush of daily life and enjoy life’s quieter pleasures.
Stay connected with loved ones
Social contact in the winter months is important for both your mental health and to combat feelings of isolation. Even if your contact with them is over the internet or by phone it can still help
Practice Mindfulness
When you practice mindfulness you are taking notice of what is going on inside and outside yourself moment by moment. It helps you reconnect with your body and its sensations. This means taking notice of sights, smells, sounds and tastes of the present moment. Being aware of your thoughts and feelings as they happen moment to moment is another important part of practicing mindfulness. If you can take some time each day to practice mindfulness using such practices as mindful meditation, deep breathing exercises and journaling.
Engage in gentle hobbies
You may already have some hobbies that you can do in the winter months or you might want to try something new. Some people like crocheting and knitting, others like adult colouring and painting. Jigsaws are another good hobby and something you can take your time to do. Even reading a book can be a hobby, whatever you choose it will help you to engage your mind in a creative way without pressure.
Ask for help
If you do find yourself struggling and your mood continues to dip and daily feels much harder to cope with, seek advice from your GP or a mental health professional. There is nothing wrong in asking for help.
While we have focused on practicing gentle self-care and winter warmth during the shorter days and cooler temperatures, many of these ideas can be applied all year round. All of these can suggestion can benefit us both mentally and physically and help us live happier and peaceful lives.
You can get support any time day or night by contacting Samaritans on 116 123 or by one of the other services available here.
