It’s very common to be affected by the changing seasons. You may notice that you feel less motivated or lack energy in the colder months. We are less likely to be outside, meaning we have less exposure to sunlight and consequently produce less Vitamin D (contributing to low mood, fatigue, and poor concentration), social connectedness is reduced and we may feel lonelier, we tend to be less physically active, especially with the dark mornings and darker evening, and eating a balanced diet can be hard in winter, which can impact our serotonin levels.
Many of us experience anxiety, low mood, and stress, which can be exacerbated in the colder months. However, there are many things we can do to manage and control it, whatever the circumstance. If what you are experiencing starts to interfere with your daily functioning, it may be helpful to visit your GP to discuss this
Your self-care doesn't have to look like others. It may be having a nap, going for a walk, watching TV / playing a game, or listening to a new podcast. Do something YOU enjoy, not what you think you should do
1. Sleep: Getting enough rest and following a regular sleep schedule.
2. Nutrition: Eating nutritious foods that provide energy and prevent diseases.
3. Healthy Lifestyle: Engaging in physical activity, avoiding harmful substances, and managing stress
4. Connectedness: Maintaining positive relationships with family, friends, and community
Sleep: Practical solutions such as taking a warm calming bath with essential oils before bed, limiting technology / blue light before sleep, using Headspace / Unmind, and gentle stretches may help. Perhaps read a book instead of waiting for sleep to come.
Exercise: This can be a gentle walk, gardening, or dancing. Moving your body not only decreases muscle tension, but by getting your heart rate up releases important neurochemicals like serotonin.
Reduce Drinking / Smoking: You may find yourself drinking a little more nearer and around Christmas. Alcohol is a well-known depressant, and the short-term pleasant effects are often replaced by negative emotions
Routine: Stick to a routine, it helps keep you grounded and provides an anchor of safety / predictability. Try set an alarm for activities at the same time each day: waking up, self-care hobby, worry-time, daily chores; this makes the situation appear more controllable
Social Support: Family, friends, peers (in person / online). Lower social support is associated with higher levels of anxiety, depression, and stress. A problem shared is a problem halved. Why not arrange a regular walk with friends?
Nature: Spending time in nature and green space has been shown to improve our mental health, and reduce anxiety, anger, depression, and fatigue.
Nutrition : The digestive system has its own nervous system, nicknamed our ‘second brain’. 95% of serotonin is found in the gut, and so a poor diet (processed foods / high sugar) can alter our gut bacteria, which is essential in regulating brain chemistry (such as serotonin) and consequently mental health.
Light Box: Also known as a ‘sad lamp’. This uses light therapy to replicate sunlight, and aims to improve mood. Adding a sad lamp for the winter months to your daily routine may help, however research is limited.
Music: It’s an amazing tool that we can use to lift our mood. Create a play list when you are feeling low. First soft music, with gradual upbeat music to gently ease you into a more positive mood. A softer tempo may help for when you are feeling anxious or stressed.
Challenge Thoughts: Catch it, check it, change it. Unhelpful thoughts can really impact our mood and behaviour, by identifying them and challenging them (is this real / am I really in danger?) can help you re frame those negative thoughts into positive ones. The following link provides some useful steps: https://players.brightcove.net/4934638104001/default_default/index.html?videoId=6090018984001
Mindfulness: Mindfulness can help you learn to stay with difficult thoughts and feelings without analysing, avoiding, or encouraging them. It helps ground you and bring you to the present moment instead of focusing on past regrets or future fears. You can practice mindfulness and grounding with Headspace / Unmind.
Self-Care Box: Putting together some of your favourite things may help for when you are struggling – it’s like a first aid kit for your mental health. It may include the following:
• Favourite bookWorkforce
Williamson House
4 Stephenson Way
Wavertree Technology Park
Liverpool
L13 1HD
Call: 0151 706 2462
Email: workforce@rlbuht.nhs.uk
[Image - Logo: Facebook] Facebook
[Image - Logo: Instagram] Instagram
[Image - Logo: Twitter]Twitter
© Liverpool University Hospitals NHS Foundation Trust