There’s nothing quite like the quintessential British winter – it’s dark, cold, and dreary, and it can feel like we may never see the sun again. All of this tends to impact mood, with around two million of us feeling the effect of the ‘winter blues’ (also known as Seasonal Affective Disorder)1 whenever the clocks go back.
When we feel low, self-care can often be the first to fall to the wayside, despite how critical it is to maintaining happiness. Eating regular meals, cleaning your space and yourself, and finding time for the things you love may seem too draining when your energy levels are already low. Keeping it simple is often the most effective route, so here are some easy, actionable ways to improve your self-care this winter:
1. Maintain a routine
With the sun rising later and setting earlier, it may seem tempting to abandon routine altogether. However, keeping to your normal routine can help lower stress, improve sleep, maintain healthier eating habits, and stay active2. It’s particularly important that you prioritise a sleep schedule that keeps you in a consistent pattern, as quality sleep is essential to your physical and mental health.
2. Take advantage of natural light
Exposure to natural light has many positive effects, including increased happiness, lower neuroticism, and reduced lifetime odds of low mood, depression, and antidepressant usage3. While grey skies and reduced daylight hours can make finding natural light difficult, it’s important to get as much daylight as possible. Try a lunchtime walk, working near a window where possible, or getting outside as often as you can.
3. Stay warm
Whether it’s a hot bath or shower, a warm meal, or snuggling under a blanket, keeping warm in the colder months is crucial to chasing away winter blues. Staying warm keeps you healthy and helps prevent colds, flu, and more grave conditions like heart attacks, strokes, pneumonia, and depression4.
4. Keep active
Exercise is highly beneficial to the body and mind, reducing your risk of heart disease, diabetes, anxiety, depression, and more5. Do something that gets your body moving and your blood pumping daily; a brisk walk outdoors is a great place to start. Keeping active also extends to your mind – try new activities that exercise your brain. Whether it’s learning a new skill or adopting a new hobby, step outside of your comfort zone.
5. Be kind to yourself
As the year draws to a close, it can be tempting to put undue pressure on yourself about your accomplishments. Rather than fixating on what didn’t happen this year, focus on what did. Celebrate your victories, big or small, and show yourself the same compassion you would to those you love.
This winter, take some time for yourself. Self-care looks different for everyone, but it is essential for maintaining a strong body and mind. Even small acts of self-care can have a significant impact on your health and wellbeing. For some, self-care can include making informed choices about their healthcare and taking an active role in treatment, such as through taking part in a clinical trial.
MAC Clinical Research has been conducting clinical trials on behalf of the pharmaceutical industry since 1988. We are leading the way in the development of pioneering new medicines. Whatever your background, you could help to make medical developments that could improve the quality of life of millions of people. Find out how you can get involved on our current studies webpage.
References
1 Sussex Health & Care – NHS Sussex offer simple tips to beating the winter blues
2 Northwestern Medicine – Health Benefits of Having a Routine
