Surviving Winter

A Guide to flourishing during the cold and dark winter months

Winter can be a challenging time for many of us. Shorter days, colder weather, and limited sunlight can impact our mental and physical wellbeing. But with some proactive strategies, winter can be more than just a season to endure - it can become a time to recharge, reset, and even flourish. Here are some evidence-based tips for maintaining mental and physical health during the winter months.

1. Embrace Movement to Boost Mood and Energy

Physical activity is essential year-round, but it becomes even more crucial during winter, as shorter days and colder weather can lead to lower energy levels and a drop in mood. Studies show that exercise releases endorphins, the body’s “feel-good” chemicals, which help combat winter blues and boost energy levels.

              •           Bundle Up and Go Outside: Despite the cold, spending time outdoors can be invigorating. Winter hikes, brisk walks, or simply getting fresh air each day helps fight lethargy and provides exposure to natural light.

              •           Explore Indoor Activities: If outdoor exercise isn’t feasible, consider indoor options like yoga, stretching, or even home workouts. Yoga, in particular, has been shown to reduce stress and improve flexibility, which can be especially beneficial during colder months.

2. Prioritise Light Exposure to Fight the “Winter Blues”

Reduced sunlight in winter can disrupt our circadian rhythm and lead to conditions like Seasonal Affective Disorder (SAD), which affects millions worldwide. If you think you might be affected by SAD, it’s worth seeking support from a medical professional, who will be able to offer you different options to help you manage the condition. It can also be helpful to consider the following:

              •           Maximise Daylight Hours: Try to get outside during daylight hours, especially in the morning. Sunlight exposure helps regulate the body’s internal clock, improves mood, energy, and enhances vitamin D levels.

              •           Consider Light Therapy: Light therapy lamps can mimic natural sunlight and have been shown to alleviate symptoms of SAD. A daily session of 20-30 minutes in front of a light therapy lamp has been shown to help reduce lethargy and boost mood.

3. Nurture a Positive Winter Mindset

Our mindset plays a significant role in how we experience winter. Rather than viewing it as a season to “get through,” we can embrace winter’s unique qualities and make the most of it. One study of Norwegians found that those who had a positive winter mindset, and were able to relish the colder winter days, were significantly less likely to report experiencing depression. If you’d like some ideas on how to better mebrace the winter months, why not try some of the following:

              •           Practice Hygge: The Danish concept of hygge emphasizes coziness, warmth, and contentment. Embrace this idea by creating a comforting winter routine, like lighting candles, enjoying a warm beverage, or curling up with a book. These small pleasures can make winter feel more inviting.

              •           Focus on Growth: Use the quieter winter months as an opportunity for self-reflection and personal growth. Setting new goals, starting a journaling habit, or engaging in mindfulness exercises can provide a sense of purpose and progress, even in the colder season.

4. Fuel Your Body with Seasonal Nutrition

Eating nutrient-dense foods is essential during winter when our immune systems are often challenged, and comfort foods can become all too appealing.

              •           Eat Immune-Boosting Foods: Winter is a great time to enjoy seasonal produce like squash, citrus fruits, and leafy greens. These foods are rich in vitamins, antioxidants, and fibre, which support immunity and overall health.

              •           Stay Hydrated: It’s easy to forget to drink enough water in winter (especially when festive parties tend to encourage us to drink more alcohol), but hydration is key to maintaining energy and concentration. Herbal teas, soups, and water-rich foods can help keep hydration levels up without relying solely on cold water.

              •           Consider Vitamin D Supplements: Sunlight exposure is a primary source of vitamin D, which many people are deficient in during winter. Vitamin D is vital for mood regulation, immune function, and bone health. Consult a healthcare provider about supplementing if necessary.

5. Build Connection and Community

Winter can feel isolating, especially when we’re spending more time indoors. Social connections are essential for mental health, so it’s important to nurture relationships and find ways to stay connected.

              •           Schedule Regular Check-Ins: Make an effort to connect with friends, family, or colleagues. Whether, that’s coffee with a friend or catching up over a hearty meal.

              •           Join a Group or Class: Engaging in group activities, whether virtual or in-person, fosters a sense of community. Book clubs, online workout classes, or interest-based groups can provide regular social interaction and a sense of belonging during the colder months.

6. Sleep Well to Support Overall Health

Winter’s longer nights are a natural cue to rest more, but modern life can interfere with healthy sleep patterns. Prioritising quality sleep supports immune function, mood, and mental clarity.

              •           Maintain a Consistent Sleep Routine: Going to bed and waking up at the same time each day, even on weekends (and, yes, even in the dark winter months), can help regulate your body’s internal clock.

              •           Create a Cozy Sleep Environment: Cooler room temperatures and warm blankets can make sleep more comfortable in winter. Reduce exposure to cortisol inducing content (whether that’s work emails or social media) before bed to allow your brain to wind down naturally.

7. Manage Stress Through Mindfulness and Relaxation Techniques

Winter can bring additional stress, whether it’s holiday obligations, end-of-year deadlines, or simply adjusting to shorter days. Finding ways to manage stress can keep help bolster your overall mood.

              •           Practise Mindfulness: Mindfulness techniques, like deep breathing, progressive muscle relaxation, and meditation, have been shown to reduce stress and enhance wellbeing. Even a few minutes of daily mindfulness practice can improve emotional regulation and resilience.

              •           Try Journaling: Writing down thoughts and feelings can be a powerful tool for processing stress. Reflective journaling can help you gain perspective on challenges and cultivate a sense of gratitude, both of which contribute to a positive mindset.

8. Set Small Goals and Celebrate Progress

Winter can sometimes feel like a lull, but setting small, achievable goals can foster a sense of accomplishment and purpose.

              •           Set “Winter Goals”: Whether it’s reading a certain number of books, learning a new skill, or practising a daily exercise routine, setting seasonal goals can help keep you motivated and engaged.

              •           Celebrate Small Wins: Recognise and celebrate your achievements, no matter how small. Winter is an ideal time to focus on personal development and enjoy the journey rather than just the destination.

9. Find Joy in Nature, Even in Winter

Embracing nature’s beauty, even in colder months, can have a positive impact on your mental health. Research shows that spending time in nature reduces stress, improves sleep, boosts mood, and enhances wellbeing.

              •           Appreciate Winter’s Unique Beauty: Look for opportunities to appreciate winter landscapes. Nature walks, birdwatching, or simply observing snowfall can bring a sense of peace and wonder.

              •           Engage in Winter Activities: Embrace winter-specific activities like ice skating, skiing, or sledding if possible. Engaging with nature, even in small ways, can help you stay active and lift your spirits.

Flourishing through Winter’s Challenges

 

Winter may come with challenges, but it also offers opportunities for self-care, reflection, and connection. By prioritising movement, maintaining a positive mindset, fuelling your body, and nurturing connections, you can not only survive winter but truly learn to flourish. Embrace the season’s unique rhythm and find ways to make winter a time of restoration and growth. With the right strategies, winter can become a season of strength, resilience, and wellbeing.