Ways To Beat The Winter Blues

Shorter daylight hours, grey skies and chilly frosts are a sure sign that winter is on its way. And for some people, this can have an effect on their general wellbeing, creating feelings of sadness, fatigue and in some cases, changes in eating habits. Although some of the symptoms of the winter blues are less severe than those of Seasonal Affective Disorder (SAD), they can still impact your daily routine.

Symptoms of winter blues

Symptoms of the winter blues may differ from person to person but there are some common signs to look out for if you think you might be affected:

• Fatigue
• Change in sleeping habits
• Low mood
• Change in appetite

What causes the winter blues?

It’s believed that the lack of sunlight contributes most to the winter blues as your body doesn’t receive as much vitamin D as it would during the spring and summer months. Our body needs sunlight to regulate the production of melatonin, which can make us feel tired and lethargic. Sunlight also produces serotonin, the feel-good hormone, which lifts our mood. Another factor is that our internal body clock can be disrupted when there is less sunlight, meaning we tend to sleep more as the mornings and evenings are darker.

But the good news is there are ways you can reduce these symptoms of winter blues and lift your mood.

Spend more time outdoors

Although the cold and wet weather can put us off going outside in the winter, being outdoors in natural sunlight is a great way to boost your serotonin levels. Make sure you get wrapped up and dress appropriately, and you might even start to love your winter walks. In a study published by Sage Journals, it was found that “pleasant weather was related to higher mood, better memory, and broadened cognitive style during the spring as time spent outside increased.”

Keep active

Exercise is one of the best ways to improve your mood. Just 20 minutes of physical activity a day has been proven by experts to reduce symptoms of depression. Whether you go to the gym, go for a bike ride or swim at your local pool, you’ll notice a significant improvement in your mood when you move more.

Stick to a regular bedtime routine

A good night’s sleep is one of the most important factors in maintaining our mental and physical wellbeing. While it might be tempting to sleep in longer and go to bed earlier when it’s dark, it’s more beneficial to stick to a normal routine. Set your alarm every morning so that you are getting a similar amount of sleep each night, roughly 7 hours, even at weekends.

Keep a healthy diet

Winter has a habit of making us crave sweet foods and carbohydrates and although it can provide us with some comfort for a short period of time, it will soon cause us to feel more tired and lethargic. Try to avoid too many carbs and opt for high protein foods instead such as fish, eggs, white meats, vegetables and pulses. As well as increasing your energy levels, they will also improve your overall wellbeing.

Further information

If your mood plummets during the winter months and you think you could be suffering from Seasonal Affective Disorder (SAD), a type of seasonal depression, join us for our webinar 'Coping With SAD – An Acceptance Commitment Therapy Approach' which is taking place on Thursday 24 November 2022 from 12-12.45pm GMT. 

Book your FREE place and join us!

The Benefits of Being an Empath

The greatest difference between a person who is sympathetic and empathetic is that an empath is much more sensitive to their surroundings and the people around them, often placing themselves in another person’s shoes to understand how they are feeling.

According to the National Library of Medicine, “Important research on empathy and altruism has demonstrated that enhancing perspective taking, the capacity to see a person’s situation from his or her point of view, coupled with enhanced value being placed on the welfare of those who are unfamiliar can override bias.”

While empaths often suffer from being highly emotional, oversensitive to crowded environments and can feel overwhelmed by intensely close relationships, there are, however, many benefits.

1. Intuitive

Owing to their enhanced sensitivity, empaths tend to be extremely intuitive. This is a great skill to have as they’re able to read situations and people and avoid any negative environments. By noticing subtle signs such as body language, tone of voice and facial expressions, they are often aware when someone is being deceitful. By reading the room, they’re also able to negotiate the mood and steer conversations or events to a more positive outcome.

2. Creative

More often than not, empaths are highly creative and may turn to activities such as music, art or performance to release their inner thoughts and emotions. This is a great way to focus the mind and reduce any feelings of anxiety or stress.

3. Compassionate

Because empaths are able to put themselves in another person’s shoes and understand why and how they are feeling, they’re able to offer sincere kindness to anyone in need of emotional comfort. This makes them great friends to be around as they’re less likely to judge you and will always be there to listen and help you. They will know how to support you best and recognise when you need comfort and to talk, and when you need space. They also tend to have an affinity with animals and nature.

4. Mindful

Being mindful is a wonderful way of paying attention to the present moment and because empaths are so aware of their surroundings, they tend to soak up all of the positive experiences in life too. Whether they’re enjoying a walk among nature or a dinner with friends, they’ll treasure every moment. This kind of attention to detail and observation can be a good way to reduce anxiety and stress and improve symptoms of depression.

5. Enjoy being alone

Many people are afraid to spend too much time on their own but not empaths. Because empaths experience intense emotions and feelings, it can often become overwhelming when they spend too much time around other people. This makes them yearn for space where they can recompose themselves, relax and indulge in their creative talents. It’s a good way for them to release their emotions and recharge their batteries.

Why we Should Live in the Here and Now

How often have you travelled somewhere and when you arrived, you have little or no recollection of the journey? Or how many times has someone been speaking to you, and although you’ve shown signs that you’re listening, such as a head nod, you actually have no idea what they’ve just said to you? It’s not uncommon for wandering thoughts to take over our mind but when they do, we miss out on so much good stuff.

When we’re preoccupied with our internal chatter, it’s difficult to live in the present moment and focus on the here and now. Continually listening to your inner voice, when you should be focusing on something else can be a cause for concern when it starts to affect your mental wellbeing. It can lead to feelings of anxiety, stress and in some cases, symptoms of depression.

How we can be more present

When we learn how to hush our inner voice and be in the present moment, there are so many benefits that we can enjoy. Not only can it increase your energy levels and motivation, but it can also make you feel happier as you’re more open to enjoyable moments and experiences. A study published by the American Psychological Association showed that “both dispositional and state mindfulness predict self-regulated behavior and positive emotional states. Finally, a clinical intervention study with cancer patients demonstrates that increases in mindfulness over time relate to declines in mood disturbance and stress.”

What can we do to become more mindful and live in the present moment?

1. Practise breathing exercises

By paying more attention to your breathing, you’re allowing yourself to balance both your mind and body as you become more focused on the present moment. This is a great way to calm your body and quieten your intrusive thoughts that cause you to become distracted.

2. Meditate

Meditation is an excellent way to relax and reduce stress and anxiety as it encourages you to be more patient and mindful of your surroundings and yourself. Although you might find it difficult to focus and relax at first, with practice you’ll soon start to let go and reap the benefits on your mental wellbeing.

3. Look after your physical health

You might be wondering how this can help you to live in the here and now. By looking after your physical health, by eating healthy, exercising and spending time outdoors, you are paying more attention to how you feel. Physical activity can also improve your mental health as you begin to sleep better, feel happier and manage stress better.

4. Show gratitude

When we take the time to identify all the positive things that happen in our daily lives, we spend less time focusing on the future and any underlying worries and we focus more on the present. It also makes us appreciate the smaller joys in life that bring so much happiness. They’re often neglected. A great way to practice gratitude is by keeping a diary and finding at least three things each day that have brought you some kind of joy.

Further information

For more about Mindfulness, check out our free booklet 'Your Guide To Mindfulness'>

How Cold Water Swimming Can improve Your Wellbeing

While people have been cold water swimming for centuries, its popularity has soared in recent years owing to its incredible health benefits. The effect of the cold water not only improves our physical health, but it also has a powerful impact on our mental wellbeing.

How does cold water swimming effect our body?

When we submerge ourselves in cold water, our body goes into fight or flight mode due to the sudden shock. This then triggers the stress hormone, noradrenaline, to kick into action, making us feel more alert.

How can this boost our physical health?

Ongoing research has found that there are many physical benefits of immersing yourself in cold water.

1. Because your body has to work harder to keep warm when you’re in cold water, it speeds up your metabolism, which in turn aids weight loss and promotes better sleep.
2. Your heart pumps more blood to your organs, improving circulation, reducing inflammation of muscles and flushing toxins from the blood.
3. When your body goes into flight or fight mode, it produces more white blood cells and antioxidants which help boost your immune system and make you more resilient to various illnesses.

Effects of cold water swimming on our mental health

As well as athletes wanting to improve their physical health and reduce muscle pain, many other people participate in cold water swimming to boost their mental health. In a study published by the National Library of Medicine, it was found that cold water swimming “led to an immediate improvement in mood following each swim and a sustained and gradual reduction in symptoms of depression.”

Not only does the physical activity help reduce anxiety and depression but it also prompts your body to release endorphins and regulate your dopamine levels which can help fight against stress. The cold temperature of the water increases the flow of adrenaline, creating feel-good hormones in the process. As well as improving your mood, this can also boost your self-confidence.

Stay safe

Although cold water swimming can have positive effects on our physical and mental wellbeing, it doesn’t come without risks. So, it’s advised to follow safety precautions before jumping straight in.

1. Don’t attempt cold water swimming if you’re pregnant or have medical illnesses such as heart disease and asthma. Always check with your GP first.
2. Never swim outdoors on your own. Always go with a friend or family member in case of emergencies. Better still, join a local group that has experience and can teach you the ropes.
3. Always make sure you have your exit route from the water planned before you enter.
4. If you’re new to cold water swimming, try wearing a wetsuit to begin with until you’ve become more accustomed to the cold. You can also wear neoprene gloves and socks.
5. Never jump straight in. Make sure you ease your way into the water slowly to acclimatise to the temperature.
6. Don’t be tempted to stay in the water too long, even if you’re enjoying it. Depending on the temperature, 15-20 minutes should be plenty of time to begin feeling the benefits.
7. Once you’ve exited the water, your body will continue to cool down so make sure you have towels, warm clothing and a hot drink waiting for you.

And if you don't fancy the cold water!

We're not all keen to get into cold water, but research published in 2021 found that there were many beneficial effects of swimming generally. These include improvements to long and short-term memory. This is in addition to other research findings regarding exercise generally which has been found to improve cognitive function, guard against stress, and improve mood and physical wellbeing. So why not give it a try! 

Avoiding Social Media Pitfalls that Negatively Affect Mental Health

The use of social media has grown exponentially over the last couple of decades, with a staggering 5.03 billion people worldwide now connecting online. In July 2022, the Datareportal overview reported that:

• 59% of the world uses social media (4.7 billion people)
• there were 227 million new social media users in the last year alone
• the average time spent on social media is almost 2.5 hours a day

While this might not surprise you, the negative impact social media has on our mental wellbeing might.

Of course, social media has many positives but when you begin to feel it is having more negative effects on your mental health, it’s time to make some changes.

How social media can negatively impact our mental health

Constant use of social media platforms such as Facebook, Twitter, Instagram, Snapchat and many others can affect us both mentally and physically. From feelings of anxiety and symptoms of depression to disruptive sleep patterns, these can take their toll on our overall wellbeing if we don’t make some changes. These are just a few ways we might be affected by social media.

• Anxiety and depression
• Cyberbullying
• Fear of missing out (FOMO)
• Unrealistic expectations
• Negative body image
• Poor sleep

How to avoid the pitfalls

You may have experienced some, if not all, of the above but there are ways to avoid the negative side of social media with a few small adjustments to your habits.

1. Limited usage

There’s no doubt that social media can be addictive. Have you ever found yourself checking your phone every five minutes to see if your recently uploaded photo has more likes, or what your favourite influencer had for their breakfast? If so, it’s a good idea to limit your usage. You could start by disabling notifications as they can be a huge distraction and also encourage you to log on when you should be focusing on something else. Alternatively, if you don’t need your phone/device to be switched on at work, turn it off altogether and allow yourself a set amount of time once you're home to spend on social media. According to the Journal of Social and Clinical Psychology, you should limit your usage to just 30 minutes a day.

2. Unfollow people

Not everyone that we follow or have as a connection on social is our friend. So, you might find yourself feeling aggravated, angry or resentful about their posts. If certain people do trigger these negative emotions in you, consider removing them from your account.

3. Be careful with what you share

Once you post something to a social domain, it becomes open to the public. Although your settings might be set to private, there’s nothing stopping a connection sharing your post or even downloading an image. Make sure that you either have full privacy control over what you post or don’t mind it being in the public domain.

4. Be authentic

It’s all too easy to fall into the trap of enhancing your 'selfies' but this can have a negative impact on your self-esteem and self-confidence. Remember that many of the images you see on social media are also edited, filtered and airbrushed and do not represent reality. Avoid heavily editing images of yourself and instead portray your authentic self; you’ll be surprised at how much other people will respect and appreciate you for it. When you advocate authenticity, you’ll be helping others, and this will make you feel good about yourself too.

5. Put your phone away in social situations

When you spend time with your friends, make a pact to keep phones out of sight. This has several benefits:

• You’ll enjoy more quality time without distraction 
• You won’t have that fear of missing out as you’ll be having such a good time
• You’ll be spending time with people who make you feel good about yourself

Further information

For more about healthy social media use, read our FREE booklet 'Healthy social media use – getting the most out of social media for your psychological wellbeing'

Or why not watch the recording of our webinar 'Getting the Most Out Of Social Media For Your Wellbeing' and access the resources provided during this webinar. 

How to Raise Confident Kids

While many of us look back on our childhood and remember the good times with happy memories, growing up isn’t always easy for everyone. Learning about how to fit in with social expectations while being comfortable in your own skin can be pretty tricky for a child. Even more so when they hit teenage years and their hormones start to kick in.

Nowadays, with the added pressures of social media defining what you 'should' look like or how you 'should' behave, kids have even more to deal with.

Why is confidence important for our mental health?

Low confidence and self-esteem are not mental health conditions as such, however, the way we feel about ourselves can have a huge impact on our emotional and mental wellbeing. These negative feelings can cause a child to believe that they’re not worthy of love or aren’t 'good enough' when comparing themselves to others. This can affect how they live their lives as they get older. Researchers from the University of Washington found that: "as young as 5 years of age self-esteem is established strongly enough to be measured."

Having confidence from a young age can benefit a child in many ways, from giving them a more positive outlook on life and taking risks to performing well at school and forming strong relationships. Ultimately, self-esteem and confidence can be an important factor in how successful a child is and how strong they become emotionally and mentally.

Ways to empower your children

As a parent or carer, it’s our responsibility to teach our children to be confident in themselves so that they become happy, positive adults who strive for success.

1. Love them unconditionally

It goes without saying that you should show your child love, but by loving them unconditionally when they make mistakes is just as important. Whether or not they achieve good grades at school or they come last in the egg and spoon race, they should know that you still love them regardless.

2. Give them freedom

Obviously when a child’s really young, this doesn’t mean letting them loose on the streets, rather giving them freedom of expression and to be themselves. When we continually say “no” to a child or punish them for not conforming to social norms, it knocks their confidence, and they begin to lose their sense of identity and self-esteem. Encourage them to dress how they want to and to express their own opinions, as long as it is done respectfully.

3. Unleash the apron strings

One of the best ways for children to learn is by making their own mistakes. Although it’s important to minimise environmental dangers, it’s equally as important to let them figure things out for themselves. Trial and error usually present the best lessons in life.

4. Praise effort

While it’s good to celebrate children’s achievements, this can often lead to the belief that unless they’re successful, they’re not worthy of praise. This can cause low self-confidence and deter them from trying again. When we praise children for the effort that they put into something rather than just the outcome, this will encourage them to try again or even harder in the future.

Further information

For more about raising confident children, download our free booklet 'Flourishing children - help your child to thrive' here >

Adopting a healthy bedtime routine

It’s not unusual for many of us to experience disrupted sleep, with one in three of us suffering from sleep deprivation. There are several factors that can impact our sleep, these include:

• Stress 
• Anxiety
• Excessive noise
• Bedroom temperature
• Caffeine or alcohol
• Shift patterns
• Mental health issues
• Certain medicines

A continuous lack of sleep has many implications on our wellbeing and can cause us to feel bad-tempered, agitated, impatient and lacking focus. But there are also more serious side effects that can take a toll on our mental and physical health, which can result in diabetes, heart disease and traffic accidents. By creating a bedtime routine and making small lifestyle changes, it becomes easier to unwind, relax and sleep better.

Why we need bedtime routines

Adopting a bedtime routine where you get into calming habits such as reading, taking a bath or meditating 30-60 minutes before you go to sleep can really assist your body and mind into knowing when it’s time to go to sleep. So, what are the benefits of a healthy bedtime routine and better sleep?

• Reduces stress and anxiety
• Improves memory and focus
• Improves mood
• Reduces risk of heart disease
• Reduces risk of high blood pressure, obesity and diabetes

In a study undertaken by Jessica Lunsford-Avery, an assistant professor in psychiatry and behavioural sciences at Duke University School of Medicine, it was found that “The more irregular these sleep patterns, the higher risk for obesity, hypertension and elevated blood sugar, and the higher the projected risk of developing heart disease over the next decade.”

How can we adopt a healthy bedtime routine?

1. Stick to a set time to go to bed

It’s important to train your brain into knowing when it’s time to go to sleep and when to wake up, which we often call our body clock. By sticking to the same routines, your brain will soon become accustomed to bedtime and will automatically let you know when you are tired.

2. Switch off electronics

All electronic devices, including televisions, mobile phones and computers emit a blue light that fools your brain into believing that it’s daytime, thus producing less melatonin. This will ultimately keep you awake and prevent you from falling asleep.

3. Have a light, healthy snack

While it’s widely known that eating a heavy meal before bedtime can cause acid reflux and indigestion, a lighter healthy snack and a warm caffeine-free drink can settle your stomach and induce sleep.

4. Have a warm bath

Slipping into a warm bath an hour before bedtime will increase your body heat, and once you step out of the bath, it then begins to cool, making you feel more relaxed and sleepier.

5. Practise meditation or breathing exercises

Both meditation and deep breathing exercises help promote relaxation. As well as relaxing your muscles and helping you let go of any tension, it will quieten your mind in preparation for a good night’s sleep.

6. Listen to relaxing music

Not only can music distract you from everyday stresses, but it can also help both your body and mind relax, easing you into a more peaceful sleep.

7. Prepare your bedroom

It’s important that your bedroom is a calm and tranquil space where you feel comfortable and at peace. Make sure it’s the correct temperature, quiet and dimly lit. You could even light a scented candle to add to the calming ambience, but ensure you extinguish it before you fall asleep.

Herbs and spices for a healthy body and mind

Owing to their healing properties, herbs and spices have been used for centuries as holistic remedies for physical health. But it’s only been in more modern times that studies have shown their benefits on mental health. As well as being used to season food and treat aches and pains, they are now more commonly used to improve cognitive ability and reduce the effects of stress and anxiety.

Benefits of herbs and spices

Many herbs and spices contain antioxidants and other powerful properties, and they have a wide range of health benefits such as:

• Helping to promote weight loss
• Controlling blood sugar levels
• Boosting the immune system
• Improving heart health
• Reducing blood pressure
• Reducing inflammation
• Helping to prevent Alzheimer’s disease
• Easing stress and anxiety
• Aiding insomnia

Herbs and spices and their healing properties

Turmeric

One of the most popular spices used for its health benefits is turmeric. A study published by Science Direct showed that this spice is most effective as an anti-inflammatory and antioxidant, which can reduce the risk of heart disease and cancer. It’s also often used to minimise free radicals and reduce the physical symptoms of stress on the body. More recent research shows that turmeric may improve brain health and ward off Alzheimer’s disease.

Cinnamon

Used by ancient civilisations for thousands of years to treat illnesses, cinnamon is still popular today owing to its therapeutic properties. It contains antioxidant, anti-inflammatory and anti-carcinogenic properties and provides many health benefits including reducing blood sugar levels and improving cognitive ability.

Cumin

As well as being a popular aromatic spice used in cooking, cumin is rich in antioxidants and is used to assist weight management, lower cholesterol, and manage the effects of stress. Studies have shown that cumin has antidiabetic properties and can reduce blood sugar levels following a meal.

Peppermint

While peppermint is often consumed for its vibrant flavour, it also has a wealth of health benefits. It can relax the digestive system and reduce pain from bloating and indigestion. It’s often used to lessen the symptoms of IBS and prevent nausea and vomiting.

Ginger

Packed with antioxidants and healthy compounds, this vibrant spice is used for both mental and physical health. Ginger is great at fighting off stress, lowering blood pressure and cholesterol, and reducing the risk of heart and lung disease. Its anti-inflammatory properties also mean that it is often used to treat osteoarthritis and rheumatoid arthritis.

Lavender

This sweet-smelling herb is more than just a pretty flower, it’s used for a whole host of mental and physical health benefits. As well as promoting better sleep, lavender is also widely known for alleviating the effects of stress, anxiety and depression as it can help to reduce blood pressure and lower the heart rate.

Popular herbs used to ease symptoms of stress and anxiety

• Lavender
• Chamomile
• Turmeric
• St John’s wart
• Lemon balm
• Passionflower
• Basil
• Nutmeg
• Kava kava
• Peppermint
• Cumin
• Ginger

Note: herbs and spices can be potent and some can interfere with other medications or can exacerbate medical issues. Please check out any contraindications before taking any remedy. 

Signs your friend is hiding their stress

Friendships play an integral role in our lives, not only for sharing the good times but also for the times when we need a shoulder to cry on. However, there are situations where we might not want to admit, even to our closest friend, that we are struggling with our mental health. So, although on the outside our closest companion may appear to be happy and confident, behind close doors they might be suffering in silence.

Most of us will experience stress at some point in our lives but how we deal with it can impact both our physical and mental wellbeing. Confiding in a close friend can really help us in our times of need, but what can we do to help those who are suffering alone? Stress can affect us in many ways, from our physical appearance to our actions, but sometimes it’s hard to recognise especially when people hide their emotions.

How to recognise when your friend is stressed

If you notice any of the following, it could be that your friend is suffering from stress:

• They are short tempered, impatient or irritable.
• They fidget more than usual, perhaps bite their nails, or appear nervous and scared.
• They struggle to make decisions and don’t seem to pay attention when you’re speaking. According to a study by the National Library of Medicine, “stress activates some physiological systems, such as the autonomic nervous system, central neurotransmitter and neuropeptide system, and the hypothalamus-pituitary-adrenal axis, which have direct effects on neural circuits in the brain involved with data processing.”
• They seem unhappy and unable to enjoy themselves.
• They lose interest in the things they usually enjoy.
• They forget things more easily and struggle to concentrate.
• Their food habits change and either they eat too little or too much.
• They smoke and drink more often or they start to use recreational drugs.
• Their spending habits increase.
• They either exercise excessively or stop their usual routines.
• They don’t want to socialise, and withdraw from friends and family.

Reasons why a friend may hide their stress

One of the main reasons that people hide their stress is because they don’t want to look like a failure, and they worry about what others may think of them. Although mental health has become much more of an open topic in recent years, people still find it difficult to let go of their pride and ask for help when they’re struggling. On they outside they might appear to have it all, but on the inside they’re fighting a constant battle to carry on as normal.

7 ways to support a friend who is suffering from stress

If you’ve noticed any of the symptoms above and you’re concerned that your friend is going through a stressful time, the best way you can support them is simply by being there and listening to them. By lending a non-judgemental ear and perhaps letting them know that you’re there for them no matter what, it might encourage them to open up and release their feelings. It’s likely that your friend won’t thank you for any advice as they just need some friendly support and maybe a distraction from their internal thoughts and emotions. Some of the ways you can help your friend is by:

1. Enjoying a night together listening to your favourite music and reminiscing about past times.
2. Encouraging them to take part in an activity with you, whether it’s a sport or something creative.
3. Offering to help with their workload if possible or even basic household chores such as cooking, shopping or cleaning.
4. Depending on what your friend might need help with, offering to organise their appointments, research information for them or simply be by their side when they need you.
5. Listening to how they feel and being patient with them when they’re angry or bad tempered.
6. Reassuring them that they won’t always feel this way and that things can improve.
7. If they’re willing, trying relaxation techniques together such as yoga, meditation, or just walking in the countryside.