10 tips for looking after your mental health during winter

Moving from the lighter summer days into the darker part of the year can be challenging for some people, but it’s important to remember that these cyclical seasonal changes are essential for nature to survive and thrive, and we as humans are part of nature. 

Below are some tips that can help guide you through these colder, darker months in a healthy and positive way. 

Winter well-being tips

1. Light exposure

Get outside within the first 30-60 minutes of waking up (if it’s light) without sunglasses, as it’s important the light hits your retinas. Making this a habit will help regulate your circadian rhythm and improve sleep quality. It can also lower stress levels, boost mood and increase alertness and motivation. If you can do this in nature, then even better.

2. Movement

A daily walk and some stretching can literally change your life! The human body is designed for movement, so move it. Stretching, yoga, breathwork, somatic movement, dance. Any of these things will help you to be in your body, shift your energy, process emotions and regulate your nervous system.

3. Nourish

Be conscious of the way you fuel your body. Focus on fruits, vegetables and proteins. Avoid ultra-processed food where possible and eat seasonally if you can. High-quality supplements can be beneficial for some people, for example, high-dose vitamin D.

4. Go with the flow

Embrace this period of hibernation and rest, the stripping back of things and the clearing of space. It’s a great time to strip and clear away anything that may no longer be serving you. Something as simple as decluttering and deep cleaning your home, and updating your soft furnishings and lighting to be more in tune with the season.

Or you may want to go deeper and re-establish your boundaries with people who drain you and limit their exposure to you, or remove certain commitments from your life that are no longer working for you. By making this space in your life you will have room for new growth and expansion, for the people and things that feed your soul and fill your cup. 

5. Windows to the soul

Open your windows for at least 30 minutes a day if you can. Especially in the rooms you spend the most time in (bedroom, home office, kitchen etc.). It’s important to remove the stagnant air and bring fresh air in, this circulation will also help shift the energy in your spaces as well as within you. Don’t forget to open and close those curtains every morning and evening, keeping in rhythm with the ebb and flow of each day.

6. Shiver me timbers

Cold water therapy has many great benefits for our brain and body, and you don’t have to trek out to an icy lake at the crack of dawn to reap the benefits of this practice. It can be as simple as a 90-second cold blast after your morning shower, and popping on your favourite tune and dancing around to it can help make it far more enjoyable, and is a great mood booster. You’ll also be amazed at how quickly you start to adapt and build your tolerance to the colder temperatures.

7. Shift gear

Too dark for that early morning dog walk? Not motivated to get to the 6am gym session? Too tired to spend time on that passion project after work? You don’t have to stick to the same routines and timetable that you did in summer, change it up and reprioritise to make it work for you where you are now.

Maybe going to the gym at lunchtime works better over these months, perhaps it’s easier to spend an hour on that passion project before starting your working day, and if you are fortunate enough to be able to work from home and have flexibility in your schedule, maybe you can take that dog walk when it’s lighter a little later in the morning. Just remember to block your calendar out to protect that time so no surprise meetings drop in.

8. Community

Connect with your tribe! Spend time with people who fill you up and focus on bringing that same energy to others in your circle and community.

9. Give thanks 

A daily gratitude practice can help shift your mindset from negative to positive very quickly. This can be done by writing in a notebook or journal, or simply by just spending time before you fall asleep thinking about your day and focusing on all the small things you are grateful for in your life. This will become easier and have a stronger impact the more you do it.

10. Review time

Heading into the last quarter of the year is a great time to think about how you want to feel as you end the year. Review the year so far, is there a goal or something you want to focus on before the year ends?

Maybe get a head start on any New Year's resolutions, check in with yourself and your values and which direction you're heading and ensure you’re living aligned with these values. If not, now is the perfect time for some course correction so that you can end the year feeling in a positive place.