You may have heard that ‘Blue Monday’ is coming up on January 20th this year. It’s supposed to be the most depressing day of the year because it’s far from Christmas, the weather’s bad, New Year’s resolutions have failed, and money’s tight. What you may not know is that Blue Monday is a total myth! It’s just a PR stunt used by travel companies to sell more holidays and has no scientific backing.
That said, the short days and cold, gloomy weather can definitely make us feel a bit down. Winter is beautiful, but it can also be tough on our health and wellbeing. So, here are some practical tips from our Regional Support Manager, Ian Eslick, to help you stay well during the colder months.
Keep yourself warm
January and February can be freezing! If you’re heading outside, dress for warmth, not style. Layering up is better than wearing one thick sweater. Multiple layers trap more heat and keep you warmer. Go for thermal wear, woolly sweaters, and insulated jackets if possible.
Keep your home warm too. With energy prices being what they are, it’s cheaper to heat yourself, not the whole house. Use heaters to warm just the room you’re in. If you’re still cold, electric blankets and hot water bottles can keep you comfy without breaking the bank.
Support your immune system
We all crave comfort food in winter but try to eat a balanced diet. Include plenty of fruits, veggies, and whole grains. Winter is prime time for colds and flu, so eat foods rich in vitamins C and D, zinc, and antioxidants to boost your immune system.
Staying hydrated isn’t just for summer. Drink lots of water, herbal teas, and warm broths to keep your body functioning well.
Keep moving
When it’s stormy or snowing outside, it’s tempting to just veg out in front of the TV. But being a ‘couch potato’ all winter isn’t good for you. No matter the weather, it’s important to stay active.
If you can, go for a brisk walk or run outside. But for those days when the weather’s awful, have some indoor exercise options ready. There are loads of workouts online, including yoga and pilates on the NHS website and YouTube. You could even find a trainer you like and follow their workouts. There’s no excuse not to do something, even if you don’t want to leave the house.
Stay in touch
Staying connected with friends and family is extra important in winter when it’s easy to feel isolated. If you can’t meet up in person, use video calls like Zoom or Microsoft Teams, or just pick up the phone for a chat. Whatever you do, stay in touch with the people most important to you.
Make sure you get enough sleep
Sleep is crucial for our health. Our bodies do a lot of essential repair work while we sleep, so keep a good sleep schedule. Try to get up at the same time every day, even on weekends.
Good sleep hygiene is key. Put away screens at least an hour before bed. Wind down with calming activities like reading, listening to soft music, or taking a warm bath.
Try to ensure your room is at a good temperature for sleep. Your body needs to cool down to fall asleep, so a room that’s too warm can hinder that. The Sleep Foundation says 16-18 degrees Celsius is ideal for sleeping.
Keep an eye on your stress levels
When summer feels far away and there’s not much to look forward to, it’s easy to feel down. This can affect our resilience and build up stress. Put aside time to prioritise your mental and physical health. Take regular breaks to recharge and combat stress.
You could try some techniques such as mindfulness, meditation, deep breathing, and journaling. These can help reduce stress and improve your mood. If you’re really struggling, ask for help from a Mental Health First Aider (MHFA) (if you have one at your practice), a trusted colleague or friend, or your GP. Please don’t suffer in silence.
By following these tips, you can enjoy winter while staying healthy and well. Remember, small steps every day can make a big difference in your overall wellbeing. Stay warm, stay active, and take care of yourself!
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