You may have heard that so-called ‘Blue Monday’ falls on 20th January this year. Blue Monday is supposed to be the most depressing day of the year, based on how far away from Christmas it is, weather conditions, failed New Year’s resolutions, and lack of money. Except it isn’t. Blue Monday is a myth. It’s a PR stunt dreamed up by travel companies to sell more holidays and has absolutely no basis in scientific fact.
However, there’s no denying that the short days and cold, often gloomy weather can affect our wellbeing and make us feel a bit down. Winter is a beautiful season, but it can also bring challenges to our health and wellbeing. Here, Regional Support Manager, Chris Nicholson, suggests some practical tips to help you stay well during the colder months.
Stay Warm and Cosy
January and February can have some pretty cold weather. So, if you’re venturing outside, it’s best to dress for warmth rather than style. Layering up is usually better than having one thick sweater on. Wearing multiple layers of clothing helps trap more heat, keeping you warmer. Choose thermal wear, woollen sweaters, and insulated jackets where you can.
Try to keep your home warm. We’re all conscious of energy prices these days, so it’s usually cheaper to heat the person, not the building. Rather than putting the heating on in the whole house, use heaters to warm just the room you’re in. If you’re still feeling cold, then electric blankets and hot water bottles can be a good way to keep you comfortable without costing a fortune.
Boost Your Immune System
We seem to be attracted to stodge during cold weather. However, it’s important to try to eat a balanced diet even in winter. Try to incorporate plenty of fruits, vegetables, and whole grains into your diet. Colds, flu, and other viruses seem to thrive in the winter months, so include foods rich in vitamins C and D, zinc, and antioxidants to help strengthen your immune system.
Remembering to stay hydrated is not just for the summer months. Drinking plenty of water, herbal teas, and warm broths to stay hydrated and support your body’s functions is equally as important during cold weather.
Stay Active
When there’s a howling gale (remember Storm Darragh?) or a blizzard outside, it’s tempting to just huddle up in front of the telly. Sadly, becoming a couch potato for the whole of the winter is not good for our health. No matter the weather, it’s still important to incorporate movement into your routine.
If you’re able to go for a brisk walk or run outside, then that will do you the world of good. However, there will most likely be days when the weather isn’t fit for man nor beast, so have some ideas of what indoor exercise you might like to try. There are plenty of workouts online to try on the NHS website including yoga and pilates. Or you may have a particular trainer whose workouts you want to follow. There are so many things you can do at home that there’s no excuse for not doing something even if the weather is bad.
Stay Social
Connecting with friends and family becomes even more important during the winter as it is very easy to become isolated. If you’re unable to meet up with people in person, we’re now far more used to using video calling platforms such as Zoom and Microsoft Teams. Or you could just pick up the phone for a chat. Whatever medium you use, be sure to stay in touch with your friends and loved ones.
Get Enough Sleep
Sleep is important for our health. A great deal of repair and recharge goes on while we’re sleeping, so it’s important to maintain a good sleep schedule. A consistent sleep routine helps regulate your body’s internal clock, so try to get up at around the same time every day, even on weekends.
To be able to sleep well, you need to have good sleep hygiene. That means putting away all screens at least an hour before bedtime. Instead of scrolling, wind down with calming activities like reading, listening to soft music, or taking a warm bath.
Make sure your room is at a good temperature for sleep. Your body temperature needs to drop for you to be able to fall asleep, so having a room that’s too warm will interfere with your ability to do this. According to the Sleep Foundation, between 16 -18 degrees Celsius is a good temperature for sleeping.
Manage Stress
When summer seems a long way off, and there’s not much to look forward to, it can be easy for our mood to plummet. When we’re feeling low, it can affect our resilience, and stress can build up, affecting our wellbeing. Take some time out to prioritise your mental as well as physical health. Make sure you take regular breaks to recharge and help combat stress.
Practise Mindfulness and other techniques such as meditation, deep breathing, and journaling. All of these can help reduce stress and improve your mood. Most importantly, if you really feel unable to cope, ask for help either from a Mental Health First Aider (MHFA), if you have one, a trusted colleague or friend; or your GP. There’s no need to suffer in silence.
If you work at a Practice Plan practice, then, thanks to a Wellbeing Grant from the Wesleyan Foundation, we can offer some free Mental Health First Aider courses. So, if you’d like to become a qualified MHFA and support your colleagues, you can sign up here.
By following these tips, you can enjoy the winter while staying healthy and well. You can find more advice on looking after your wellbeing on the YouHub section of our website. Remember, taking small steps every day can make a big difference in your overall wellbeing. Stay warm, stay active, and take care of yourself!
