Self Care Tips for Beating the Winter Blues
This time of the year I tend to suffer a lot from Seasonal Affective Disorder (SAD), the lack of sunlight making it very difficult for me to get out of bed, or find motivation to do much of anything. This is something I deal with every year, and though people don’t talk much about it, it’s not at all uncommon. But the lack of discussion around it can mean that people don’t understand why they are feeling low around this time of the year, and moreover, not know how to invest time for self care.
I feel like I’ve been struggling all week to stay on top of my work, but it’s hard to force yourself to do so. As a result, I felt upset for “failing”. The reality is that I absolutely did not fail. Though I would love to blame some external force for the work not getting done, the truth is that if I want to be successful, I also need to remember to take care of myself. And that means recognising when I am feeling uncharacteristically sad and sleepy, and to take my feelings and emotions seriously so that I can do something about it and take care of myself.
So while I was struggling to write up the book review that I had planned for today’s post, I figured why not take what’s really going on in my life and put it into words. If I am struggling, some of you out there must be too. And with that in mind, I compiled the following list of my self care tips for all of you so that we can help each other stay on top of our mental and physical health during these darker and colder days.
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Make your bed every morning
According to US Navy Seal, Admiral William H. McCraven, making your bed every morning is the best start to having a successful day. “If you make your bed every morning, you will have accomplished the first task of the day,” says McCraven, “It will give you a small sense of pride, and it will encourage you to do another task, and another, and another.” Additionally, on a practical level, getting out of bed is already hard enough, and when your bed is not made it’s easier to get right back in. So, the moment you get out, make your bed and it’ll send a signal to your mind that the day has begun.
Get outside
The urge to stay inside on cold days is very strong. I know, because I am completely guilty of it. In fact, I am such a homebody that I can happily stay indoors for days at a time. The advent of food delivery services and remote working make it an even more viable option. But it can be a dangerous one too. Recently, I read this study called “Give Your Ideas Some Legs: The Positive Effect of Walking on Creative Thinking” and perhaps unsurprisingly, the study showed that walking, and particularly walking outside encourages creative ideas to flow. On another practical level, including some form of exercise in your day, however moderate it may be, can help alleviate the lethargy that is all too common during these shorter days. Even if you don’t want to walk or exercise, just getting out of the stuffy, heavily heated interiors will help refresh your mind and that in itself is a form of self care.
Take that break!
It can be such a common occurrence, but the feeling of not having done enough during the day can in turn stress you out even more and result in restless sleep and anxiety. Instead, take that break you’ve been wanting and be intentional about it! It is your time and your body deserves the best treatment now, before you come to a point when it’s just too late and no matter of last minute self care is going to derail that burnout coming your way. I’ve been there, and it’s not pleasant. I would much rather have taken that 30 minutes bath voluntarily rather than be bed bound by a flu and complete lack of energy. So, set aside time to value your mind and your body and treat it like you would any other appointment, set in stone and necessary that you attend. You will not regret it!
Read a book
Being a book blogger, it is perhaps unsurprising that I would put this on the list, but I do so for a very valid reason. Researchers from the University of Sussex found that reading can help reduce stress levels. The act of immersing oneself in a literary world can be a great distraction for what is going on in your everyday life. Another good option is an audiobook, maybe even take it on that walk with you, kill two birds with one stone (metaphorically, love the animals, don’t hurt them!).
Audible is currently offering 50% off, £3.99 instead of the regular £7.99, for the first four months. I love audiobooks, especially when I am feeling just that lazy that the idea of actually holding a book open seems like too much effort (don’t judge, we’ve all been there before). As I mentioned in an earlier post, finding a way to wind down, practice self care away from your phone and the TV that will get your imagination flowing and give your mind a rest was one of the best things I did for myself this year. I highly recommend it!
Drink water
I don’t think there is a more cliché self-care tip but this one is just that important. Lack of water in the body can cause exhaustion, lethargy, and headaches. Water brings oxygen to your body and brain so when you drink more water, you are able to think more clearly. Consuming enough water throughout the day is a struggle that many people face, so consider eating water-dense foods to help increase your hydration levels, such as cucumbers, tomatoes, carrots or broccoli.
Write your to-do list the night before
This is one tip that I swear by. While it may not sound like self-care per say, it has been one of the best habits I developed that has improved my stress level. Setting up a list the night before and you’ve won the planning game from the beginning. Try writing down actionable items that get you moving in the right direction, something like “set up an outline of the project sections” instead of just the brief one liners like “start on the project that needs doing”.
When you get to work and don’t know where to start on that colossal pile of papers/emails waiting for you can set you up for a cycle of lost time and unproductivity. With a list you’ve made the night before, you already know what you have to get done and your productivity will skyrocket. You get your brain going without trying to decide what needs doing first thing in the morning as you’ll already know. Soon you’ll find yourself seamlessly moving into the next piece of work that needs doing without even needing to spend time wondering. And it’s all thanks to that list you wrote the day before.
I hope these tips are helpful to some of you. Leave some of your own tips in the comments below so that we can all help each other out.
~S~
