The Importance of Winter Self-Care

What to do when wintry weather challenges mental health

Amid the chill of winter and shorter days during the colder months, it’s crucial to prioritise self-care to support your overall wellbeing. Winter self-care goes beyond cosy blankets and warm drinks; it’s about intentionally nurturing your mind and body during the colder months.

The cold-weather months can present a unique set of stressors. Not only do people spend more time indoors than outside because it gets darker sooner, but they're also less likely to socialise or connect with others, according to the Scientific American.

The additional drop in temperature tends to keep both social and physical activity to a minimum. You don't feel like driving, exercising, or traveling. You feel cold, weary, and achy. Aside from going to work or school, the isolation of winter can lead to loneliness and feelings of helplessness.

Seasonal Affective Disorder (SAD)

It’s not uncommon for your mood to dip in winter. But if it’s affecting your day-to-day life and happens with the change of the season, you might have Seasonal Affective Disorder (SAD). SAD is a form of depression that commonly happens in the winter, with the symptoms easing in spring or summer. But SAD can affect you at any time of year.
If you are experiencing any of the following signs, it may be worth considering taking some action to help bring some balance back to your mood.

• Having low energy.
• Finding it difficult to concentrate.
• Not wanting to spend time with others.
• Changes in appetite (feeling more or less hungry than usual).
• Feeling sad or low, or becoming more tearful than usual.
• Being more likely to get physical health problems, such as having a cold.
• Loss of interest in things.
• Suicidal feelings or thoughts.

The importance of winter self-care

Self-care is all about paying extra attention to ourselves. It’s especially important for busy people to make time for self-care.

A regular routine of looking after your body and mind helps you stay strong physically, mentally, and emotionally for the demands of daily life. Consider the following benefits of self-care in the winter:

• Improved mood and emotional resilience
• Enhanced energy levels
• Reduced stress and anxiety
• Strengthened immune system, lowering the risk of winter illnesses
• Better sleep quality

5 Self-Care Tips for Winter

1. Start Journalling Autumn and winter are the ideal times to start journalling if you don’t already do this. Journalling is a therapeutic form of expression, introspection, and contemplation. It is a way to process your thoughts and feelings for the day so you can clear your mind before bed, reduce stress, solve your problems, and so much more.

2. Eat Healthy, In-Season Foods The colder months bring with them a bounty of vegetables that not only look great on our plates with their rich, warming colours, but carry health benefits, too. Eating healthy, in-season foods has many nutritional benefits and can contribute to increased energy levels, focus, and a boost in your immunity levels.

Log in to the Wisdom App to access a range of healthy winter recipes that you can try at home such as Chicken and Bacon Casserole or Butternut Squash Soup.

3. Try meditating every day This self-care tip is probably the most common one in all areas of holistic health. This is because it greatly improves all aspects of your health, physical, mental, and spiritual. Doing this in the morning or before bed helps to start and end your day on the right foot. You can, however, squeeze it in anytime you have a moment. Even five minutes helps. Read our article on Meditation to find out how.

4. Take warm baths before bed Ending your day with a warm bath is the perfect way to set the tone for bed. This has been proven to be effective for better sleep, because your body temperature rises in the hot water, and after you get out, your body cools down. This body temperature change triggers sleepiness.

5. Exercise regularly Being physically active all year long has many benefits for both physical and mental health. It’s been shown to reduce fatigue and enhance job satisfaction, optimism, self-esteem and better stress management. Exercise can also be used effectively to treat mental health conditions such as depression, anxiety and SAD and promotes a positive mood.

Remember to carve out time for yourself

Remember, self-care is about making time to take care of yourself. Carving out moments to nurture your mind, body, and soul will have far-reaching positive effects. Not only during these cold, dark winter months, but in every season.

Contact us for more support 

When the time feels right, you may feel the need to reach out for emotional or practical support. Health Assured know how difficult it can be to take those first steps. Our qualified and experienced counsellors are ready to listen and provide guidance.

The Employee Assistance Programme (EAP) is available 24/7, 365, so help is always available, at a time which suits you.

Wisdom app

As a member of the Health Assured community, you have exclusive access to our new health and wellbeing app Wisdom. There are many ways to use the app and all of them will help you feel healthier and happier.

Start by checking out your 4-week plans to help you track your sleep, hydration, steps, and mood.

You can search for guided breathing exercises, soundscapes, and mindful meditation sessions that suit your mood. It’s great for beginners.