The majority of people do not enjoy the winter months, and it can be extremely gloomy and dismal for a lot of anxiety and depression sufferers because the dark, short and cold days that can add to our mood and just make things a lot worse.
With the shorter, darker and colder days comes the need for more comfort food, warmth and sleep. However more than that though, there can also be a risk of developing Seasonal Affective Disorder (SAD). If you would like to see a detailed outline of SAD, then please click here: http://www.myanxietycompanion.com/blog/got-the-winter-blues-how-to-deal-with-seasonal-affective-disorder
Call me strange but as long as I am dressed warmly, I actually enjoy winter which is even more strange because I am a born and bred South African - so you'd think that I'm very used to hot dry weather, I really don't tolerate the summer heat very well, so when the leaves start turning orange and brown in autumn - it's happy days for me.
However since living in the UK, I must admit that even for me - this getting dark at 3:30pm in the afternoon is a bit too much, and I find myself having to find ways to manage a little bit of doom and gloom in my mood.
So, if you are one of those people who doesn't necessarily suffer with SAD, but you do need some general help to make life a bit easier until the spring time starts to blossom again, then these 9 tips below are what I feel are the best to combat winter anxiety:
1. Warm Water
Something dawned on me the other day and I decided to do some research. I've always been the sort of person who likes to use the hot water tap to wash my hands. I've been doing this for ages, even in the summer time I will use the hot water tap instead of the cold. However if you are prone to using cold water to wash your hands, then this hack will work perfectly for winter! Through my research I discovered why I have been doing this for so long now. It's because warm water engages the calming effect of the parasympathetic nervous system which amongst others is responsible for slowing our heart rate - cool stuff hey?
2. Take Vitamin D
In the winter months, especially in countries like the UK where generally the sun is not at it's strongest it can really help to take some added vitamin D.
Vitamin D is vital as it aids in calcium and magnesium absorption - two very important anti stress minerals. The general guidelines state that the dosage for an adult should be between 400-800 UI however I take a supplement of 1000 UI in the winter months.
With regards to the diet, I love to eat portobello mushrooms which are a good source of vitamin D2. Vitamin D3 is found in animal products (which I don't eat) Yes, if you were not aware you get vitamin D2 and D3 and it is important to get both of these, which is why I recommend a vitamin D supplement in the colder less sunny months. Also when the sun is out, wrap up warm and just go get some sun rays onto your face. Even if the sun is not strong, you will still benefit from having exposure to natural light, as this aids in serotonin production.
3. Don't hibernate
Serotonin is a hormone that is responsible for making us feel good. It is also stimulated by natural light, so even when it is cold outside, it is very important to get a dose of natural light regardless of whether it is sunny or cloudy outside. Bundle up and go for a short walk, open up all your curtains to let in as much light as possible and try to spend your time in the lightest room in your house.
4. Weighted Blankets
Just perfect for winter - what could be better than a cosy blanket... maybe a weighted blanket?
These are something that I've only recently heard about. A weighted blanket is a blanket that contains weights (normally about 10% of a persons body weight). These blankets are designed to 'mould' onto the body thus creating a cosy, snug and reassuring feeling. When a gentle pressure is applied to the body, serotonin production is increased, resulting in a feel good mood. Weighted blankets are on the expensive side, but you actually can make your own.
5. Hot water bottle
Even though I enjoy the winter, I don't like being cold, even if it's just slightly cold, I find that I get very distressed when I feel cold and I can't get warm (weird, I know) but if you are like me, your bed needs to be warm and comfortable. There is nothing worse than trying to sleep and you are shivering. For this, I love to make use of a hot water bottle. This is actually a 2 in 1 hack because not only are you creating a warm and cosy nook for yourself, but I like to also hug my hot water bottle when I get into bed at night and this can mimic nurturing the inner child, like a child hugging a teddy bear. Please make sure your water bottle has a protective cover on it else you might burn yourself - ouch!
6. Bring the outside to the inside
This is the easiest thing to do and it really does work! Put plants in your work space, add a small water fountain on your coffee table to remind you of nature and stick positive quotations and pretty summer time pictures on the walls in your work space/office. You could even add holiday brochures or pictures of holiday resorts for an extra summery feel! Not only does it enhance your mood, but it encourages you to keep busy by creating a more inviting place to work in. I keep lots of inspiring quotes and pictures around my office and I use loads of colour. Add a scented candle and some nature sounds and my mood is lifted so much!
7. Become more of a 'routine' person
If you are not the kind of person that likes structure or routine, this may be hard to do at first but I really encourage it because it can help a lot. Honestly - I swear by doing this! When we are feeling down in the dumps, we don't really feel much like doing anything, but sometimes sheer boredom and doing nothing can force us to dwell in self pity. By making a to do list / routine sheet and allocating time slots for each task, you can distract yourself from any dismal feelings that you may feel. I would also recommend especially paying attention to doing this late afternoon - when it starts getting dark at about 3 o'clock because that's when a lot of those gloomy feelings start kicking in! So by lining up things to do you won't be so focused on it getting darker outside. This helps you to feel more in control and you get a sense of self achievement when you can cross off something that you have done!
8. Light it up
I really love candles! I find them so calming and mesmerising!
Candles and diffusers not only create a warm and cosy feeling, but you can create another 2 in 1 hack by using specific scents to ward off anxiety. Do this by either lighting up some scented candles or using a diffuser with essential oils that relieve anxiety such as ylang ylang, lavender, rose or bergamot.
Can't have a hack list without a mention of good old tea.
Everyone knows that tea is a great stress reliever but it's such a great winter hack because it warms you up. I can really recommend the night time tea packs that are already mixed with various herbs. They calming and aid in a good nights sleep as well. Another great 2 in 1 hack!