THE CLOCKS went back on Sunday, the days are noticeably shorter and the nights much longer. So, this week is a timely reminder of how to get through the darker months.
Many people I speak with tell me they dread the winter months, and then proceed to give me a list of the things they dislike about winter. It’s fair to say that if we approach these months having already decided that they will be miserable, then that is exactly how they will be. What if, instead of dreading the winter, we could embrace it as a time for growth, reflection, and inner peace?
Our bodies are finely tuned to the natural rhythms of day and night. When we shift our sleep-wake cycles, it can throw our internal clock off balance. This can lead to feelings of grogginess, difficulty concentrating, and even irritability.
The Impact on Mental Health
The shorter days can also contribute to seasonal affective disorder (SAD), a type of depression that occurs during specific seasons. Symptoms of SAD can include:
•Low energy
•Difficulty concentrating
•Overeating or loss of appetite
•Excessive sleepiness
•Social withdrawal
The Power of Positivity
Our thoughts and beliefs have a profound impact on our experiences. By cultivating a positive mindset we can transform the way we perceive the winter months. Instead of focusing on the negatives try to find the beauty and joy in the colder weather. As I frequently say, anything we concentrate on we will amplify, so here are my seven tips to help you:
1. Create a cosy atmosphere: make your home a sanctuary by incorporating warm colours, soft textures, and plenty of natural light.
2. Practice gratitude: focus on the things you're grateful for, no matter how small. Research suggests that when we take the time to focus on the good things in our lives, it will lift our mood.
3. Set winter goals: having something to look forward to can boost your mood and motivation. Cast your mind back to the last time you had something good to look forward to. Do you remember how good those feelings of expectation were? You can recreate similar feelings by setting yourself a winter goal.
4. Connect with nature: spend time outdoors, even on chilly days. Enjoy the crisp air, the beautiful scenery, and the peace and quiet that nature offers. Something else you might find interesting is the fact that seeing a cute or curious squirrel, or something similar, whilst out for a walk, can trigger a positive emotional response. It may be perceived as a pleasant and unexpected encounter with nature, which can lead to the release of dopamine in your brain. Dopamine is a neurotransmitter associated with the brain's reward system, and it plays a key role in regulating feelings of pleasure and reinforcement.
5. Try a new hobby: winter is a great time to explore new interests and learn new skills. Every time we learn something new we get a little reward in our brain; it makes us feel good. Why not try nurturing some indoor winter plants?
6. Self-care: prioritise self-care activities that help you relax and recharge. This could include taking a warm bath, reading a good book, or practicing mindfulness. Try thinking of all those extra hours indoors as the perfect opportunity to pamper yourself in a positive way.
7. Give back to your community: helping others can be a rewarding way to boost your mood and make a difference in the world. Helping others is another great way to trigger our own internal ‘reward’ system, making us feel good.
Remember, winter is temporary. The winter months will pass and spring will be here before you know it. Focus on making the most of the present moment and enjoying the unique beauty of winter.
By adopting a positive attitude and taking steps to care for yourself, you can transform the winter blues into a season of growth and renewal. Remember, the power to change your experience lies within you.
Don’t forget, if you run any type of support group to help people with their mental health, or your charity or Community Interest Company (CIC) offers support, I’d love to hear from you so that I can include details in a future column. Please get in touch via the email below.
*Martin Furber is a therapist qualified in various modalities and an Instructor Member of Mental Health First Aid England wellbeing@martinfurber.com
Please note: If you feel you are in a mental health crisis or emergency and may be in danger of causing harm to yourself or others then please contact your GP, go to your local A&E, call NHS 111, the Samaritans on 116 123 or text SHOUT to 85258
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