Self-care to skip the Winter blues

Self-care tips to skip the Winter blues

It’s a well-known phenomenon that the cold and dark of winter can leave us feeling a little blue. There’s even a name for it – seasonal affective disorder (SAD) – which describes a state of depression brought on by the winter months. SAD is characterised by a lack of energy, feelings of demotivation and cravings for more food than usual.

Whilst SAD affects only a small percentage of the population, it’s likely that you’ll experience some of the same symptoms during winter. This is normal; the seasons are cyclical – as are our bodies – and our hormones, nutrition requirements, sleep needs and productivity levels all change as we move into colder weather. 

Here are some self-care ideas to support you through the winter months:

Movement

High intensity movement may feel draining during the Winter months where our bodies are wired for sleep and restoration. Try less intensive forms of movement such as walking, restorative yoga and pilates. 

Nourishment

In a season where colds and the flu prevail, you can use food and herbal tea to boost your immune system and overall sense of wellbeing. Our digestion can be slower in winter so make the most of warming and easier to digest foods such as stews, slow cooked dishes and soups. You can also add  warming spices to your food to create warmth in the body (ease off on these if they add a little too much ‘fire’ to your digestion). 

Get warm

Utilise clothing to protect your physical body from the cold and illnesses. Wear socks when you can, keep your toes covered with closed in shoes and wear scarves to protect your neck from the chill. Make use of a hot shower or bath to warm up the body and use these as opportunities to add a little something extra to your routine – think candles, music and rose petals.

Get some sunshine

There’s a reason the sun feels so good on your skin, especially in winter – our bodies need it! Sunlight is our main source of vitamin D – a deficiency in which can leave us feeling exhausted and can even impact our mental health. If you are deficient in vitamin D, see your integrative health practitioner who can recommend a good quality supplement.

Prioritise sleep & rest 

Our bodies are programmed to slow down at this time of year so you will likely feel that you need more sleep and have less energy output. Respond to this by prioritising rejuvenating practices such as early nights to bed, yoga, meditation, massage, infrared saunas, mindful sips on your favourite hot drink and reading a great book.

Make time for reflection 

Winter is a great time for taking stock of the year that has been as the season is all about rest and reflection. Where summer has an emphasis on socialising, winter is a great time to nurture your inner world and will likely have you wanting to spend more time in your own company. You may like to try reflective practices such as journaling, oracle or tarot card pulling, meditation, walking in nature or a form of therapy that resonates for you. 

Living in sync with the seasons can support you to feel more vibrant and more in tune with yourself and with the world around you – enhancing feelings of meaningfulness, connection and purpose. 

Written by Holistic Counsellor, Marcella Jane