How to Stay well this winter
Winter really is fast approaching and although it seems to be quite a mild autumn so far we all know that the weather here in the UK can change so quickly. It is important to recognise how the weather can affect our mental health, especially this year when so many will struggle, through absolutely no fault of their own, to turn the heating on and put food on the table.
During winter we tend to stay inside more and often are unable to do our normal activities because they normally need to be done outside. Even doing the weekly shopping is an uncomfortable task. By detaching ourselves and staying home we are more likely to experience low mood and it can exacerbate existing conditions,; physical and mental.
When we are exposed to less light our bodies produce less serotonin (happy hormone) and more melatonin (sleepy hormone) making us feel like hibernating until spring. Low mood isn't the only thing that is made worse by winter temperatures. Studies have shown that the cold, dark days can also affect things such as memory and creativity.
What we have tried to do here in this article is collect together some self-care tips that you can proactively introduce before you start to feel the effects of the change in weather and build good habits to keep you feeling well all winter.
Hygge
You may have heard this term before, pronounced hoo gah; the Danish art of living comfortably. We don’t have a direct English translation but the feeling of being ‘cosy’ is said to be close to it. Hygge can be practised individually or in a group and is said to really have a positive effect on our well-being.
Hygge was a big trend a few years ago with shops full of fluffy socks and enormous mugs for all the hot chocolate you should have been drinking but Hygge is not about buying things - it is actually the opposite. Hygge is a feeling, focusing on the simple pleasures and it doesn’t have to be super pretty.
Stay connected
Keep your relationships and connections going. If you can’t meet friends for pub garden drinks or attend sports activities because of the weather then try to find other activities that you will enjoy that will bring people together indoors. Meeting friends for a board game party, a movie or a meal is very Hygge. Make sure when you cuddle up on the sofa with popcorn for a movie that you switch your notifications off on your phone and put it away somewhere. Be present. Your loved ones deserve it and you deserve their undiluted time.
Take time away from screens and social media.
Technology offers so many opportunities now and we have seen the way it helped us foster connection during the lockdowns of the last few years. However, try not to rely on technology too much. We have all seen the downfalls of screen time and its effect on our mental well-being. Reading a good book or a magazine and snuggling into a blanket are very much recommended.
Simmer a soup
There’s a reason we associate soups and stews with winter. Meals that need to be simmered heat up the kitchen as well as our bellies, so get the soup on. Taking your time eating and drinking with your loved ones is at the heart of the hygge lifestyle. Keeping warm is also as much about what we put into our bodies as what we wrap them in. Hearty warm meals full of vegetables will go a long way to keeping you warm and giving you all the vitamins and minerals you need.
Home Cooking
Cooking is also a lovely way of spending quality time in your home and doing something enjoyable. It’s not about obsessing over calories and sticking to your diet. Hygge is about giving yourself a break from all that and nourishing yourself with hearty, warming food - cooked with love. I’m talking pies, tarts with hot custard, hot chocolate and Sunday roasts. It should feel like you are giving yourself a hug….with food.
Make sure you leave the oven open afterwards and the heat will fill your home. Do the same with tumble dryers and washing machines, unless you have young children and naughty pets.
Have a shower or bath - but make an event of it.
Having a bath or shower is good for our well-being because feeling clean can give us a boost but if you spend a little more time setting the scene, lighting some candles and putting on some chilled music, you can turn a quick functional shower into a slower more deliberate act of taking time out to care for yourself.
After a hot bath let the water sit in the tub until it reaches room temperature. This will warm your bathroom and it will also help increase your home’s humidity which is something that makes the air feel warmer AND helps prevent painful winter-dry skin. Obviously not recommended if you have small children.
Moisturise
Cold weather and central heating can dry out our skin. Dry skin can itch, crack and break and cause infection and it can make us feel miserable. Take time every day to use hand cream and face moisturiser and take your time applying it.
Drink water
While we are on the subject - hydrate! Drinking plenty of water can make such a difference to our mood, brain function, energy levels, and digestion.
Gratitude
Journaling or writing short notes can really help you focus on what you have to be grateful for. Gratitude is powerful. It shows you how far you have come and what you have achieved.
Go for a walk
It is still really important to keep active and although you can’t be strolling along in the sun on the beach or having a picnic in the park you can still find so much beauty in nature at this time of year. Actively notice the little things; frost on spider webs, the change in the leaves of the trees, the crispness of the air. Being mindful of the little things will help you be present in the moment.
Learn to knit or crochet
…Or something equally as creative that will get you away from a screen. It’s time-consuming and sometimes complex but you will feel a huge sense of achievement when you get a final product. You can also make gifts ready for Christmas or birthdays or any other gift-giving you may do at this time of year.
Warm your home on a budget
-Don’t just close windows and doors, lock them. This makes sure they are fully closed and will limit the amount of heat lost. I did this on my living room windows and I really felt the difference.
- Rearranging your furniture is a really simple way of making sure you aren’t blocking any heat from radiators and that you are not sitting near windows or doorways where you may feel a draft. Also placing a bookcase or unit next to external walls can prevent heat from escaping - just make sure you leave a gap to prevent damp.
-Check for cold spots on your radiators. Cold spots show there is air inside and so they may not be circulating the hot water as they should. It is easy to bleed the air out and will make your central heating more efficient.
-Block out all drafts. There are several ways of doing this, including using draft excluders (maybe you could knit one?) at the base of your doors and using heavier curtains to stop airflow from windows. Hanging a curtain in front of your external doors may also help keep the cold air out.
-Layering up your body is an excellent way of making sure you keep warm. Think extra socks, extra t-shirts, wear a hoodie and consider using a hot water bottle. These are all simple things but will make you feel much more comfortable if you are struggling to heat your home.
You are worth spending the time on - to keep yourself well
Taking care of ourselves during these cold months is so important and if you manage to weave in some of these cost-effective self-care activities you can go some way to prevent low mood.
If at any point you feel your mood is very low and out of character make sure that you reach out to friends, family and medical professionals.
Consider taking a look at the following websites that offer support and guidance:
https://www.nhs.uk/nhs-services/mental-health-services/
https://www.nhs.uk/nhs-services/mental-health-services/where-to-get-urgent-help-for-mental-health/
https://www.youngminds.org.uk/
https://www.mentalhealth.org.uk/explore-mental-health/get-help
