WELLBEING TIPS TO BEAT THE WINTER BLUES (PART 1)
MY 6 TIPS TO BEAT THE WINTER BLUES
Lots of us really suffer with low mood during the winter months. Bringing in these simple additions to your day can have a big impact on your mental wellbeing.
As someone who experiences SAD (Seasonal Affective Disorder), I have tried so many things over the years to help uplift my mood and bring motivation and positivity to my days.
It is something that I work on most days in the winter, but these little actions help uplift me without fail....
1) FRESH AIR
In the middle of winter, when the days are shorter and the coldness seems never-ending, the simple act of breathing in fresh air can be a powerful antidote to low mood.
SAD or the winter blues are exacerbated by reduced exposure to sunlight and can have a huge effect on our daily mood and wellbeing.
The colder months often make us want to hibernate indoors, where central heating and limited sunlight add to general tiredness, low mood and lack of enthusiasm (I speak from experience!).
However, even stepping outside for 5 minutes and looking towards the sun (not directly at it, of course!) can really revive us and help lift our mood.
Ideally, try for 3 x 15 minute walks per day.
This is where having a dog helps! Offer to take a neighbour’s dog for a walk, or an elderly relative, or see if they want to come too!
Exposure to natural outdoor light triggers the release of serotonin, which helps with mood regulation. Plus, the higher oxygen content in fresh air stimulates brain activity and promotes mental clarity and alertness.
So wrap up warm and get out for a walk in the park or your local woodland, to see and hear Mother Nature and enjoy a natural mood boost.
2) GRATITUDE LIST
Starting and ending your day with a gratitude list is one of the best ways to switch up your mood.
Just the simple act of listing 3 things you are grateful for helps you start the day on a positive note.
Try it today, and you will start to see a real difference as the days go by.
I swear by The Five Minute Journal, above (from Intelligent Change), and have used it for 5 years now.
3) AROMATHERAPY
Aromatherapy is the therapeutic use of aromatic essential oils to promote and maintain health and vitality.
Essential oils can have a direct effect on your mood within 7 seconds.
Yes - 7 SECONDS!
Bergamot is known to be one of the fastest-acting antidepressant essential oils. It helps to brighten the mood via a chemical reaction through the olfactory bulb (where we process aromas).
HOW CAN I USE CITRUS OILS?
You can inhale directly from the bottle or add a couple of drops onto a tissue and gently breathe in the aroma.
If you have a diffuser, add 4–5 drops. This will scent the house and help uplift other family members too. Add more every hour, as citrus oils are top notes, meaning the aroma (and therapeutic vapours) disappear within 30–60 minutes.
I sometimes sprinkle a few drops onto the doormat and even onto my coat (obviously avoid pale cotton or silk!).
NB: If you are using citrus oils in the bath, take care. Even as little as 4 drops can irritate the skin.
Always mix with a teaspoon of vegetable oil or milk first (oat milk is great due to its creaminess and skin benefits).
Herbal oils are also great for use in winter, as they are often the medicinal healers - helping to restore and revive.
Massaging the Magic 9 Balm into your chest at night helps to calm and soothe the mind. The peppermint and eucalyptus help clear the airways and naturally deepen the breath, while lavender, marjoram and chamomile help relax and calm the nervous system.
I will cover essential oils in more detail in future blogs.
See my next blog for the other 3 Tips To Beat The Winter Blues.
Fiona x