Winter isn’t usually the easiest season for anybody struggling with their mental health. Even those who breeze through the rest of the year can find their general mood lagging around this time, with increased stress levels, anxiety and even depression. This year could prove especially challenging too, thanks to recent lockdown rules and mounting pressures around issues such as finances, health and the wellbeing of loved ones. If things feel a little tough right now or you’re worried about the months that lie ahead, here are some suggestions to try out – it’s time to look after ourselves.
Get moving:
Getting your daily activity in doesn’t have to mean sweating it out with high impact workouts. While the government suggests adults should aim to take part in at least 150 minutes of moderate intensity physical activity each week, you might need to work up to that. It’s important to listen to your body and pick a form of movement that works for you – whether that’s a brisk walk around the park, or a slow vinyasa on the yoga mat come 7pm. Whichever form you choose, evidence has shown that exercise can boost mood and reduce symptoms of anxiety and depression. And the best thing? It needn’t cost a penny.
Talk it out:
Sometimes just talking can help. When speaking to a friend or family member isn’t enough any more, consider accessing NHS talking therapies. They can help you cope with feelings of anxiety and depression. Therapies such as CBT (cognitive behavioural therapy) can prove so effective that researchers have discovered they can actually change our brain’s wiring. If you find yourself experiencing increased levels of stress or anxiety on a daily basis, seek help via your GP who can refer you (those in England can also self-refer via NHS.uk/talk).
Pay it forward:
It turns out Jerry Springer might have had a point with his much-loved catchphrase (“take care of yourself and each other” for the uninitiated). Research suggests that acts of giving and kindness can help improve your mental wellbeing by creating positive feelings and a sense of reward, giving you a feeling of purpose and self-worth, helping you connect with other people. If you know of any younger people or children who need support – and many could really do with an extra helping hand right about now – the NHS-approved website Every Mind Matters has plenty of tips and advice.
Seek out small pleasures
A few pages of a book on the sofa before you start making dinner. Surprising a loved one by FaceTiming them instead of playing endless WhatsApp tennis. An impromptu dance session with the kids in place of those punishing daily lunges or kettlebell swings. Focus on finding joy in the small things instead of chasing those big goals or milestones – and notice when you manage to find it. Practising gratitude – either verbally or by writing down those small wins – can help improve mental health and wellbeing.
tips
