Tips On Keeping Positive During The Winter Months
The dark days and cold weather leave can leave many of us in a negative funk, lacking both motivation and energy.
Here are our tips on how to keep positive during the winter months...
1. Work on your circadian rhythm
Circadian rhythms are physical, mental, and behavioural changes that follow a 24-hour cycle. In basic terms, it's your internal body clock working to make sure the body’s processes are optimized at various points during a 24-hour period (1).
Imbalanced circadian rhythms are commonly associated with low-quality sleep or little amount of sleep, as well as feeling tired throughout the day. Ways to work on your circadian rhythm are:
- Build a consistent sleep schedule
- Get daily natural sunlight
- Nutritious eating
- Avoid caffeine at night time
2. Prioritise movement
As chilly as it may be, wrapping up and going on a fresh winter's day walk may be beneficial to your mental and physical health. According to mind.org, spending time in nature can:
- improve your mood
- reduce feelings of stress or anger
- help you take time out and feel more relaxed
- improve your physical health
- reduce loneliness (2)
Other than walking, exercise in general can:
- improve your sleep
- release feel-good hormones
- manage stress, anxiety, or intrusive thoughts (3)
3. Ensure you're getting enough Vitamin D
During the colder months, natural vitamin D lacks, so it's important that you get it either in your diet or through supplementation. The NHS recommends that everyone should supplement with vitamin D during the autumn and winter (4).
According to nutrition.org, The National diet and nutrition Survey shows that about 1 in 6 adults in the UK have low levels of vitamin D in their blood (5).
4. Manage stress levels
As many of us know, stress can leave us feeling overwhelmed, irritable & anxious. It's a feeling we've all felt from time to time, and it can have an impact on our mental well-being. Ways to manage stress levels:
- meditation: a mindful technique
- exercise, for example; movement or yoga
- eating healthy, nourishing meals
- a consistent sleeping routine (6).
5. Practicing gratitude & positive affirmations
This one may not be for everyone, but the benefits of practicing gratitude and writing down positive affirmations may have a benefit on our mental health. By writing down when practicing gratitude & positive affirmations, your brain shifts from negativity. Practicing gratitude in particular helps with finding the positive in many situations. According to Forbes, gratitude can:
- Help regulate emotions
- Elevate your mindset
- Help you feel more connected to others
- Motivate you toward better outcomes
- Protect you from the effects of stress (7)
6. Organise and De-Clutter
January and February are the perfect months to de-clutter and organise! De-cluttering and cleaning can help us feel like we have a sense of control over things.
Having messy surroundings can often create stress and irritability, whereas having a clear space can leave us feeling clear-headed and more relaxed state of mind (8).
7. Self Care
Sometimes, a little self-care can be a simple and affective way to feel more positive and in a relaxed state of mind. When living a fast-paced lifestyle, it can be easy to forget to prioritise some time for yourself.
. Some ways to prioritise self-care are:
- Engage in your social life (spend time with friends, family, and loved ones)
- Find a mindful hobby: reading, meditation, yoga, exercise, nature
- Get enough sleep
- Eating well
8. Daily, weekly, and monthly lists
Creating lists can be fun and motivating to smash any goals or tasks, whilst also giving a sense of structure and organisation.
Daily lists: Creating lists of to-do tasks, or goals you want to hit for your day
Weekly lists: These could be goals and jobs you want to complete within the week, more important tasks to focus on.
Monthly: This could be a fun list with some targets or goals you intend to complete within the month.
IMPORTANT NOTICE * Content included in this article is provided for information purposes only and is not a substitute for professional advice/medical advice. Please speak to your GP before trying any new remedies.
Make sure to share this blog with anyone who would find this blog interesting or useful.
|1. Circadian Rhythm||
|2 & 3.
How can nature benefit my mental health?
Physical activity and your mental health
|4. Vitamin D||https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/|
British Nutrition Foundation survey reveals 49% adults unaware of UK Government guidelines for vitamin D
Why Stress Management Is So Important For Your Health
How Gratitude Can Transform Your Mental Health
|8. 5 benefits decluttering has for your mental health, according to a psychologist||https://www.healthshots.com/mind/mental-health/5-benefits-decluttering-has-for-your-mental-health-according-to-a-psychologist/|