Well needless to say it has been a cold start to winter. And winter is not just coming, it is definitely here. I admit that when winter is here, sometimes I would just like to hibernate in the woods like a bear and wait till it is all over and then emerge when the temperature gets back above 20 degrees again.
Do you feel like you've get struck with a case of the winter blues?
You're not alone. The dark and gloomy winter weather can make us want to stay indoors, exercise less, be unsociable and eat unhealthily.
It’s no easy task to stay healthy in the winter. With falling temps, shorter days, less exposure to sunlight, it can feel like a challenge to keep your energy levels up, or the seasonal depressive symptoms that peak in the winter months. That’s why it’s so important to develop rituals that keep you happy, healthy, and energised. After all, wellbeing is not a spectator sport.
So how do we “winterize” or wellbeing? As we gear up for winter, it’s important to recognise the challenge the season can be on our mental wellbeing.
We also need to recognise that winter is not our only current challenge. Many of us are just returning to the workplace after a period of isolation. After all the initial anxiety, many of us actually got comfortable working from home. We adjusted to this new normal and now we are faced with having to adjust back again.
Many feel “uncomfortable” going back to their normal lives, let alone returning to work. According to statistics, nearly half of over-16s currently rate their anxiety as “high”, more than double the numbers since 2019.
The new reality as we return to work is that it is cold and dark, we have to now commute to work, some of us on public transport and that great trip we had planned to a sunny destination in another warmer hemisphere is no longer available to us so there feels like there is nothing to look forward to.
So here are some strategies to “winterize” your wellbeing and some great reflections as well from team members at Thrive Global which I would love to share.
Make a “Ta Da” list and incorporate it into your day
A Ta Da list contains a list of all the things you can do which take you between 10-30 minutes which re-energise you and enhance your physical and mental wellbeing. Your goal from this list is to then tick of two of the items every day.
“First, know what brings you fulfillment, and then secondly, make sure to do those things! Start by making a list of the people, places, and things that bring you joy. This could be anything from workout classes and candles to green smoothies or your favourite friend. At the beginning of every week or every day, make a plan for when you are going to incorporate a person, place, or thing from your “ta da” list into each day.”
—Meghan Nechrebecki, healthcare CEO.
Find your winter ritual
It does seem easier when you have to get up every day in the dark, to pull the blankets back up over your head and hit snooze. But what could you do to embrace a routine that assist you to feel more energised?
“I go on two-mile sunset walks all bundled up at least twice a week, drink lots of herbal tea, intentionally schedule friend dates, play squash, and sleep at least eight hours a night.”
—Awilda Rivera, success coach.
Set a positive mood with lighting
In the winter, we are exposed to less sunlight and less sunlight means less Vitamin D – this means a significant impact on our mood. So how can we enhance our “mood lighting”.
“My key to surviving the dark and dismal days of winter has been a bright light therapy lamp. I cannot stand waking up when it’s dark outside. My therapy lamp helps me get much-needed light when I can’t get outdoors, and helps me wake up and stay awake!”
—Brandon Landgraf, digital marketing manager.
Get Cosy
Winter actually means open fires, warm slippers a cup of soup with toast and warm blankets. What can you do to enjoy this season and make it your own?
“I have fairy lights and candles everywhere. I see winter as a beautiful time to indulge in staying indoors and making my surroundings as cosy as possible. If I must leave the house, I go to a ‘hotpod yoga’ class, where I practice yoga in a heated pod that fills my body with warmth and keeps me mentally and physically nourished.”
—Sophie French, self-belief coach.
Winter-ise your diet
Comfort food can certainly be tempting during the winter period. But how can we still get plenty of healthy stuff into our winter menu?
“My family starts each day with a cup of tea with honey, lemon, and fresh ginger to warm up our bodies and support our immune systems. I also add hot soups to our dinner menu — our favourites are a bowl of classic chicken soup, carrot and ginger bisque, and spicy vegetable stew.”
—Joanna Echols, executive wellness and leadership expert.
Keep your body moving (and nourished)
When it is cold and wet, we want to stay inside, which means we don’t get any sunlight and we miss out of what’s happening outside in nature.
“Get outside during daytime hours, even on overcast, grey days. Being outdoors and breathing fresh, cold air never fails to give me an energy boost and lighten my mood. And I keep moving! Whether it’s yoga, using kettlebells, or walking, movement ups my energy levels and immunity.”
—Ginny Grabowski, nutrition and lifestyle coach.
Practice self-compassion
Sometimes with a little extra weight gain over winter and the winter blues to boot, we can lose a bit of self-love. Consider how you can boost your self-compassion.
“I prioritize sleep, especially during cold and flu season since research suggests that too little can drastically increase your risk of contracting the common cold. Another key priority is self-compassion and self-forgiveness. Winter brings additional challenges and being late to work due to the weather or feeling overly self-critical due to seasonal mood fluctuations can really be a challenge. I need to see things clearly in these difficult months, so I focus on being compassionate and forgiving toward myself. These two things buoy my spirit, lift my mood, and bring a stronger sense of vitality to each day.”
—Loren Toussaint, psychology professor.
Find an adventure, no matter the weather
Winter can be challenge. But how can we embrace the challenge and visualise what we could achieve at the end of those cold months.
“Last year, my friend and I made a commitment to run together in the morning twice a week, no matter what the weather was like. We ran through sideways rain and snow. We wore headlamps to light our path in the dark. We also enjoyed running on some beautiful, clear mornings, too. After each run, we’d take a picture together and at the end of the winter, I made a little video collage of our running adventures. Find a friend who is up for adventure and will help you stay accountable to enjoying your favourite activity no matter what the season or weather. Everything is more fun when we have a friend at our side – even sideways rain!”
—Emily Madill, author and life coach.
Focus on resilience
We not only need to bounce back during winter, we also have the opportunity to bounce forward.
“The secret to staying healthy in the winter is to build and maintain your resilience. Resilience is your body’s ability to snap back after stress or trauma. Staying healthy in the winter is not all that different from staying healthy in other seasons. Eat right and exercise. Avoid mental junk food — when it’s cold and snowy, it’s easy to sit in front of a computer screen reading social network garbage. This can have a profound effect on your mood and overall sense of well-being. And don’t neglect your spiritual side. If you feel like staying inside, why not use that time to reflect, set goals, meditate, pray, or engage in some other spiritual activity.”
—Phil La Duke, global business consultant and author.
Need to winterise your wellbeing? Send me an email at michelle@bakjacconsulting.com to enquire about coaching to build your personal wellbeing strategies.
Michelle Bakjac is an experienced Psychologist, Organisational Consultant, Coach, Speaker and Facilitator. As Director of Bakjac Consulting, she is a credentialed Coach with the International Coach Federation (ICF) and a member of Mental Toughness Partners and an MTQ48 accredited Mental Toughness practitioner. Michelle assists individuals and organisations to develop their Mental Toughness to improve performance, leadership, behaviour and wellbeing. You can find her at www.bakjacconsulting.com or michelle@bakjacconsulting.com
