Do those ubiquitous winter blues have you already feeling a bit gloomy?
As the years go by, I find that the thought of winter and its inevitable lack of sunshine casts a long shadow even before the clocks change, which they just did last weekend. It seems I’m not alone; in the UK alone, one in twenty individuals grapple with suspected SAD (seasonal affective disorder). This condition can manifest as debilitating fatigue, decreased productivity, difficulty concentrating, along with feelings of loneliness or sadness. And then comes the frustrating cycle where you simply lack the energy to “push through” it all.
Thankfully, a brilliant new book, ‘Self Care for Winter’ has just been released. For someone like me who dreads the colder months, this could be a game-changer, both at home and in the workplace.
The first step towards embracing winter’s unique mood lies in recognizing the seasons for what they truly are: distinct periods characterized by specific climates, light patterns, and temperatures. These variations are inherently meant to feel different, and we, as humans, are naturally designed to respond accordingly. Ironically, modern life makes it difficult to listen to our bodies, to pause, recalibrate, and commit to a more compassionate pace.
Consider how nature responds to these shifts. Plants and animals slow down, some even hibernate. Why should we, as humans, expect to be immune to these natural rhythms? So, first and foremost, extend yourself some compassion and understanding. Biologically, it’s perfectly normal to feel and act differently during winter compared to the peak of summer. Second, acknowledge that maintaining good self-care during these colder months will require additional planning and effort. Think of nourishment, hydration, movement, and social connections as the vital pillars of winter wellbeing.
The book emphasizes the power of curiosity. By being open to new experiences and ways of thinking during winter, we can actively refine our ability to appreciate not only the natural beauty available but also our own evolving needs. It suggests incorporating a daily ‘glimmer spot,’ a reflective practice at the end of each day to savor the lovely things you’ve observed or experienced. This helps train your mind to focus on moments of joy, whatever they may be. (I keep a small notebook by my bedside and jot down 3-5 of these glimmers before sleep, and it’s made a significant difference.)
Movement is absolutely non-negotiable in your winter self-care arsenal. Ideally, spend 20 minutes outdoors, regardless of the weather, preferably before lunch, to allow daylight to penetrate your retinas and stimulate your circadian rhythm. If venturing outside feels impossible, at least indulge in some indoor stretching. Find what movement brings you joy and make it a priority.
Amplifying light and color throughout your day and environment can be incredibly uplifting. Since we’re absorbing less natural light during winter, supplementing it wherever possible is key. Take walks during daylight hours, fill your home with diverse wattage lights, choose brighter clothing, and infuse your living and work spaces with vibrant hues. This has been shown to cultivate our own inner sunshine.
Embrace comforting rituals like long baths, cozy movie nights with hot chocolate, self-massage, preparing nourishing meals, and enjoying seasonal scents. These aren’t small indulgences; they’re powerful tools that work in harmony with the season, creating a cozy sanctuary to weather the winter and alleviate common ailments.
Finally, prioritize connections. Many people withdraw from friends and family during winter, instinctively drawn to hunker down. Working from home even more may exacerbate this isolation. Yet, social connections and a sense of belonging are crucial for our wellbeing, even in hibernation mode. Remember, a world of communities and support exists beyond your doorstep. Pick up the phone and connect, even if you can’t meet in person.
This November, I’m entering winter with an open mind, well-equipped, and determined to finally thrive during these often-challenging months.
Nicola Elliott is the founder of the wellness brand NEOM, and her book, ‘The Four Ways to Wellbeing: Better Sleep. Less Stress. More Energy. Mood Boost’, is published by Penguin