Winter can be a challenging time for our mental health. The shorter days, financial pressures (especially in the current cost-of-living crisis), and the expectations and comparisons we often feel during the festive season can all take a toll.
Our charity partner, SAMH (Scottish Association for Mental Health), has shared some practical tips to help you look after your mental health this winter.
1. Get Outside
Spending time in nature can work wonders for your mental health. It’s been shown to reduce stress and anxiety while boosting mood, self-esteem, and resilience. Make the most of daylight hours by stepping outside into green spaces, whether that’s your garden, a local park, or even a short walk around your neighbourhood.
2. Keep Active
Physical health and mental health are closely linked. Exercise doesn’t have to be strenuous to be effective—gentle activities like yoga, swimming, or walking can improve your wellbeing. You could even start with something simple like stretching each morning.
Top Tip: Set your own goals and focus on how exercising makes you feel, rather than comparing yourself to others.
3. Plan Ahead
Winter can bring challenges like lower motivation, tiredness from reduced daylight, and stress leading up to the festive season. Reflect on what you personally find difficult, then plan strategies to manage those challenges.
- Schedule regular walks with a friend.
- Prepare and freeze meals in advance.
- Set boundaries, like agreeing on a gift spending limit with loved ones.
Taking small steps to plan ahead can make a big difference.
4. Eat Well
There’s a strong connection between what we eat and how we feel. Aim for balance by:
- Getting your 5-a-day.
- Staying hydrated.
- Eating regular meals.
- Managing your caffeine intake.
SAMH has further guidance on how food affects mood, so it may be worth exploring what works best for you.
5. Get Some Light
The lack of daylight during winter can leave us feeling tired and low. Make a conscious effort to get outside between 9 am and 3 pm when natural light is at its strongest. If you can’t get outdoors, sitting near a window is a good alternative.
For some people, light therapy lamps can also help manage symptoms of Seasonal Affective Disorder (SAD).
6. Try Something New
Learning something new can help keep your mind active and give you something to look forward to. Whether it’s picking up a hobby, exploring an interest, or joining a local class, doing something different can provide a boost to your mental wellbeing.
7. Reach Out to Loved Ones
Staying connected is vital for our wellbeing. Make plans with friends or family—even if it’s just for a short catch-up. Feeling supported and connected to others can make a big difference during the winter months.
8. Get Enough Sleep
Sleep and mental health are closely connected. Struggles with sleep—whether it’s trouble falling asleep, staying asleep, or feeling constantly tired—are common, especially during periods of stress or low mood.
Here’s how you can aim for better sleep:
- Create a calming bedtime routine.
- Cut down on screen time before bed.
- Make your sleeping environment as restful as possible.
9. Do Things You Enjoy
Make time for the activities that bring you joy, whether that’s reading, gaming, watching a favourite TV show, or anything else you find rewarding. Doing what you love is an important way to recharge and stay positive.
10. Prioritise What’s Best for You
Most importantly, be kind to yourself. It’s okay to take time for the things you need to stay well. Winter can be tough, so prioritise your wellbeing and do what feels right for you.
Look After Yourself This Winter
Winter may bring challenges, but small, positive steps can help improve your mental health and overall wellbeing. Remember, you’re not alone—reach out to loved ones or support organisations if you’re struggling.
For more tips and support, visit SAMH’s website.
Stay well, stay connected, and prioritise what’s best for you this winter.
#MentalHealth #WinterWellbeing #SelfCare #SAMH #StayConnected