Chasing Away the Winter Blues

As I sit and listen to the wind bluster through the trees I am reminded of the continually changing weather which is Melbourne - sunny one day, raining the next. Sometimes it doesn’t even wait an entire day!  This has been reinforced by my weather app forecasting rain for the next week and a half.  While I don’t usually mind winter - after all I love a good excuse to curl up with a book and cuppa in front of the fireplace - I 'm finding that I really miss the sun more and more as I get older. And I am prone to 'weather' headaches brought on by the atmospheric pressure of storm clouds. So days can be a bit hit or miss when it comes to energy levels.

Even after mid-winter and the knowledge that the shortest day is behind us, the shorter days, and longer nights, as well as the colder weather can have different impacts on different people. And, of course if can depend on where you are in the world, how all these factors mix together. Even in Australia, the different cities experience winter differently. Canberra and Hobart are far colder than Melbourne, Sydney and Adelaide, while Perth and Brisbane tend to be warmer, and Darwin has it’s own seasons (wet and dry).

All this got me thinking. How can we look after ourselves, during long cold months, when sunlight is not guaranteed? Or it becomes simply too cold to go outside? How do we stay motivated to look after ourselves as sickness descends? Some of us resort to constant snacking. Some of us like to indulge in a tipple or two (or three or four). Some of us retreat behind our walls - both metaphorical and literal. All solid avenues but how healthy are they for our bodies, minds and spirits? 

Very often we have to create out own motivation to power through the winter months. What we do though, doesn’t have to be big and bold, it can be small and simple. Here's how:

1. Get Some Light - even when it's cloudy

Natural light helps to regulate your body's mood hormones. Open the blinds. Stand by the window or even better step outside for a few minutes if you can. Absorb the light.

2. Warm Drinks, Cold Air

There's nothing quite like taking a few deep breathes and sipping a cup of your favourite hot beverage in the chilly air. This combination refreshes your body and clears your mental fog.

3. Move Your Body - even a little

You don’t need to run a marathon. A few stretches in the morning while waiting for the kettle to boil. A few dance moves while you brush your teeth or make your bed. Movement changes your brain chemistry.

4. Create Tiny Wins

Set micro-goals each day. A low-energy to-do list if you like. Tasks you can c=achieve when running on 40%. For example Call or text a friend; Drink a glass of water; Make your bed; Have a shower; Read a page. Put on your favourite item of clothing. Little wins stack up and recreate momentum.

5. Stay Connected (even when you don’t feel like it)

Isolation can deepen the blues. It's not easy to reach out, however simply sending a text or leaving a voice message; joining a local community group; arranging a coffee - even if you reschedule twice - can help you feel less alone.

6. Stay on a Loose Routine

Having anchor points can keep our brain steady when emotions are not. If you have school  or work commitments this can help set you wake time, meal time, move time, and sleep time. If it's school holidays or you're self-employed, if you're in semi or full-retirement, keeping to a routine is more difficult when a warm bed calls, and the weather is inclement.

7. Name It. Own It.

Done gaslight yourself. Positive self talk is important, however! If you are feeling low, say it! Out loud or in a journal. Naming your state gives you the power to shift it. Sharing how you feel also allows others to help when you need the support.

8. Talk Kindly to Yourself

You have acknowledged how you are feeling, now turn the criticism in to compassion. Our motivation disappears under self-criticism, so rather than "I'm lazy" replace it with "I'm doing what I can today." 

9. Rest, Don’t Quit

Resting is not failure. If you're body's down or you're mentally flat - listen. Don’t confuse recovery with giving up. Acknowledge that tomorrow is another day and you will try again then.

10. Get Support If you Need It

Talk to someone—trusted friend, GP, therapist. Feeling heavy for weeks on end isn’t something to brush off. Often speaking with another can help you find an underlying cause or provide the rest you need to be able to move through the winter and look forward to longer, warmer days.

Remember:

Winter doesn’t have to own you. It’s okay to feel it - but don’t stay stuck in it.

You’re not weak. You’re human. The low energy seasons are an invitation to slow down, tune in to yourself, and do things differently - not less. You're still doing the work. Even on quiet days.

You’ve got what it takes to move through this season - one warm step at a time.

Call if you ever need someone to talk with. I get it.