WELLBEING TIPS TO BEAT THE WINTER BLUES (PART 2)

If you missed Part 1 of this blog, you can read it here:

Wellbeing Tips To Help Beat The Winter Blues (Part 1)

(For tips 1–3, including fresh air, gratitude and aromatherapy.)

 

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.

These little actions help uplift me without fail.

For tips 1–3, please see Part 1 of this wellbeing blog.

 

4) MANTRAS

One of the biggest benefits of mantras is their ability to shift your mindset away from negative thoughts and emotions, towards more positive and uplifting ones.

Repeating it several times throughout the day can gently shift your thoughts, adding more hope and positivity.

The second way is through mantra meditation - repeating or chanting a phrase over and over again. This has been scientifically proven to help calm the nervous system.

There are lots of mantra meditation options available on YouTube, so it’s worth exploring a few to see what resonates with you.

 

5) CREATING A SOLID BEDTIME ROUTINE

In our busy modern lives, it’s easy to overlook the significance of a bedtime routine.

A solid bedtime routine isn't just about tucking yourself in at night - it provides an opportunity for the mind to clear itself of the worries of the day and helps us to wind down, so we feel ready for sleep. Something which doesn’t happen easily when we are stressed, anxious or depressed.

Your bedtime routine can begin anywhere from 15–60 minutes before you would like to be asleep.

That time between the end of a busy day and sleep can significantly reduce stress and anxiety, helping you feel calmer and more relaxed - and therefore more ready for a restful night’s sleep. This, in turn, supports a brighter mood the following day.

 

REGULATING CIRCADIAN RHYTHMS

Our bodies are wired to follow a natural circadian rhythm, a 24-hour cycle that influences many physiological processes, including our sleep-wake patterns.

A consistent bedtime routine helps to synchronise this internal clock, making it easier to fall asleep and wake at more natural times.

Ideally, keep what’s on show to a minimum and create a sense of calm with softer lighting.

Himalayan salt lamps are perfect, as the light is soothing, and they give off negative ions (the good ones!) which can help us feel calmer.

Keeping a journal and pen beside the bed is also really helpful (see more below).

Try to create a sanctuary so that you look forward to going to bed and enjoy the wind-down process itself.

 

MINDFULNESS AND REFLECTION

Incorporating mindfulness practices into your bedtime routine, such as meditation or journaling (especially gratitude journaling), gives the mind a chance to clear the worries of the day and gently prepare for sleep. Again, something that doesn’t come easily when we are feeling stressed, anxious or depressed.

 

FIONA'S PERSONAL TIPS FOR A CALMING BEDTIME ROUTINE 

Having had chronic insomnia for over 30 years, I am so relieved to have found a solid bedtime routine. It has helped stop the pre-bed worries about whether I will sleep or not.

I now swear by audiobooks - ideally something calming, or something I can learn from. I usually reduce the audio speed so it feels more meditative (unless it’s a soothing voice like Monty Don!).

Audible is great, but I also use the Books app on my iPhone. I set a timer, and most of the time I don’t make it to the 30 or 45 minute timer. Sometimes I listen all night if the insomnia is bad, but now that I have a routine, I don’t worry about whether I’ll sleep or not.

If I feel anxious before bed, a warm shower or an aromatherapy bath helps signal the start of my wind-down routine (obviously with a double cleanse beforehand!).

I then take time to massage the Sandalwood Face Oil into my skin, breathing in the restorative aromas of sandalwood, lavender and mandarin (all of which naturally help calm the nervous system). I finish by massaging the Magic 9 Balm into my hands and onto my chest, and breathe in the aromas - taking a few slow breaths.

The benefits of a solid bedtime routine show up across every aspect of our lives and affect our physical, mental and emotional wellbeing.

That time before you close your eyes is pivotal - not only for calming your nervous system at night, but for sustaining that calmness the following day.

 

6) EMBRACING HIBERNATE MODE

The desire to get cosy indoors and minimise social interactions during winter can be a very natural response to the season.

REST AND RESTORATION

Choosing to hibernate a little during the winter months helps us step back from external pressures and create a calming sanctuary within our own homes.

Simple practices - such as lighting candles, pulling out the fluffy blankets and creating warmth - can help us feel nurtured and supported during times of low mood or depression.

Whilst fully hibernating or avoiding going out altogether isn’t advisable (see Part 1 on the importance of fresh air), incorporating elements of hibernation into our lives can be so good for our mental health.

Whether it’s prioritising rest, creating moments of solitude, or leaning into gentle self-care, honouring your body’s cues and embracing hibernate mode can make winter blues feel  much more manageable.

Spring will soon be on its way, but until then we can follow nature’s lead and allow ourselves a little cosy winter hibernation of our own!

I hope the tips in this blog offer some support if you are struggling with low mood and/or anxiety.

 

Fiona x

 

If you are worried about your mental health, please reach out for support.
You are never alone.

SAMARITANS – Call 116 123 (UK)
CALM – Call 0800 58 58 58
MIND – Mental Health Charity (UK)