I don’t always want to put the work in to protect my mental health. Keeping on top of it sometimes becomes a chore and the rebellious side of my personality wants to give up. But I don’t! Whilst I have weeks where I am just not feeling it. If I don’t have time for self-care, I usually catch myself and urgently utilise some much-needed mental well-being techniques I have in my toolbox.
I would encourage anyone else out to keep maintaining a good standard of mental well-being. Especially during the winter months.
Why do we as humans know how to physically rest, but we have a problem with guilt when it comes to looking after our mental health?
Quick note: Some of the links contained on this page are affiliate links. If you go through an affiliate link to make a purchase, I will earn a commission. I only recommend products I use myself and think would be helpful for other people.
You might have already seen my TikTok where I talk about my current feelings. I can’t shake the feeling of wanting to hibernate until March 2023. I feel lower than usual and have to work harder than ever to keep my head above water.
I’ve written on the blog before about Seasonal Affective Disorder (SAD) and how this can have an impact on our mental health.
I already have anxiety problems, which can sometimes lead to low periods and depression.
As I said in the TikTok video, each year I forget just how bad I feel. Lack of vitamin D, limited natural light and horrible, cold weather can impact our bodies negatively. Which can lead to implications for our mental and emotional well-being.
Here are my tips for maintaining a good standard of mental well-being during the winter months, including some worksheets to help you…
1. MAKE time for self-care
I know it’s challenging to fit in time for self-care. And society still holds the opinion that resting and relaxing is wasting your time or pure laziness. This couldn’t be further from the truth!
Not looking after myself or getting enough sleep for a few months, led me to have a full mental breakdown. It then took me 18 months to fully recover.
If you’re a gym goer, you will understand rest days. Similarly, if you walk a lot for your job, you sit down at night and physically rest. Why do we as humans know how to physically rest, but we have a problem with guilt when it comes to looking after our mental health?
Make some time. Even five minutes can help you. I am now well-practised at meditation and can complete a hypnotherapy recording in five minutes. It may not seem like a lot of time, but it helps.
2. Plan in self-care time to avoid burnout
Felling low, and becoming irritable can creep up on us and we don’t always consciously know what’s happening. Allocating specific days and times for self-care can help.
I personally tell my hubby in advance that I will need childcare cover. To complete the hypnotherapy mediations, I then find a quiet room and some time to myself, without a toddler bothering me. I dedicate at least 90% of my time to her care, needs and spending time as a family. 20-30 minutes to refresh myself isn’t a lot to ask. And we shouldn’t feel guilty as parents when we need to ask for this time out.
3. Use some tools to assist you in your journey
Because of my history of mental health problems, I now have a toolkit on hand for my low moments. These are some of the things in there:
Meditation recordings saved to my phone
Mental health apps on my phone
Anxiety workbooks on the shelf next to where I work at home
Adult colouring books on my desk
I always stock up on bathtime self-care products
Candles, wax melts, burners
My light therapy box
Blankets, fluffy dressing gown
4. Talk to someone
In the mental health community, we all know talking to someone can be powerful. And it helps. In the aftermath of my mental breakdown, making connections with like-minded people, pulled me out of the fog and allowed me to move forward.
You might be reluctant to make social connections and I know the feeling of just wanting to hide away. But please talk to someone if you need to!
5. Change your routine
Stepping outside your comfort zone and doing something you wouldn’t normally do, can help break the depression cycle in your brain. For me, it became sitting in the local park, soaking in nature and literally putting myself back together.
Even walking a different way home from the park, during those dark moments in my mind, helped me. I felt very much like my brain wouldn’t reboot. But these different habits started to fill me with confidence and allowed me to think slightly differently. Gain a new perspective on life.
6. Do some exercise
Exercise alone won’t cure you of your mental struggles, but it will help you to feel better along the way. During those dark days, it can get you moving and out of the house. And slowly, you start to tackle other challenges.
Here are some other resources on the blog which may be helpful for you:
BLOG POST – 12 BOOKS & COURSES FOR MANAGING ANXIETY
In this post, I include some great books about managing anxiety, written by those with lived experience. There are also some great workbooks to manage stress, which I still use to this day!
RESOURCES PAGE – TOOLS FOR MANAGING ANXIETY
This page features a range of workbooks that I personally use. And a summary of all the mental health-related blogs I have written previously.
RESOURCES PAGE – PARENTING RESOURCES
Parenting is a challenging time. Lack of sleep, a completely new routine and not having a clue how to look after a child, can all take a toll. I am actively adding to this page for any parents out there who may be struggling,
RESOURCES PAGE – THE PERMA HYPNOTHERAPY SERIES
On this page, I share my journey of completing a Perma hypnotherapy course. And how it benefitted me massively. If it’s something you’ve considered, check out the blog posts.
DEDICATED PAGE – BOOK CORNER
Because reading helps me mentally, it was only right to dedicate a page to all things books. I am now even reading stories from other writers about their own mental health journeys.
7. Take your vitamins
I must admit, I sometimes forget to take my vitamins for a few days and I usually don’t feel great when it happens. I now take a vitamin D supplement, which helps me throughout the year, but especially in winter.
Everyone is different and will need a different supplement to fuel their bodies. Get some advice, or look into what works best for you.
8. Get enough sleep
I know from experience, some people just cannot get enough sleep. For a new mother, it just isn’t possible. Prior to motherhood, I never slept well because I had thoughts whirling through my mind all the time. So I get it.
If you can, try and get 7-8 hours of sleep, or however much your body needs. This is the time when our body repairs itself and it is therefore vital to our well-being.
9. Positive thinking
For me personally, positive thinking is about having affirmation cards littered around my workspace. It is also doing meditation recordings which contain powerful, life-changing messages. Mostly, it is being aware that our thoughts can impact us positively or negatively. And trying to turn things around if I am not having a great time mentally.
10. Be kind to yourself
The winter months can be harsh on both our minds and bodies. Do whatever it takes to be kind to yourself. Have an ice cream, and jump in bed for a nap. Spend time under the duvet. And don’t feel guilty for looking after yourself.
Final Thoughts
Every human being is different and will respond to these techniques and tools differently. I personally found that combining a range of these different strategies and tools, helped me become well enough to get through the dark days and then focus on mentally recovering.
Free download
I’ve created a self-care planner, where you can list all the areas you want to focus on. There are four sections, and each allows you to focus on a different area of your life. To bring an overall sense of well-being.
Other resources if you are struggling with your mental health
If you need someone to talk to about difficult feelings, The Samaritans are available 24/7. Call 116 121 for free any time. email jo@samaritans.org or visit some branches in person
Mind – Infoline: 0300 123 3393 – this helpline provides information and signposting. (open 9 am to 6 pm, Monday to Friday (except for bank holidays).
Anxiety UK – they have a helpline: 03444 775 774 Text support: 07537 416 905 (open Mon-Fri 09:30 am-5:30 pm)
The Stay Alive app is a pocket suicide prevention resource for the UK, packed full of useful information to help you stay safe
Shout – If you would prefer not to talk but want some mental health support, you can text SHOUT to 85258. Shout offers a confidential 24/7 text service providing support if you are in crisis and need immediate help
SANEline – If you’re experiencing a mental health problem or supporting someone else, you can call SANEline on 0300 304 7000 (4.30 pm–10.30 pm every day).
Great post! Burnout is definitely real during this time of year so it’s important to take steps to prevent it.
It is very real and for some reason, it still creeps up on me each year.
Self care is not something I am very good at. But I have started to get back into exercise and it is making a big difference. Lots if really helpful suggestions here, thanks for sharing!
Thank you for reading. Exercise is a great hobby to have to improve your mental well-being.
Well written! It is so important to talk about mental well-being. These tips are practical and can be easily implemented.
It is so important and glad you found the tips useful.
I have made some changes to my self care for the Winter months and I have already been practising other ways to improve my health. Self care is so important even for your physical health. You have shared so many good suggestions. It is important as it is a busy time that you take care of your physical and your mental health. Thank you for sharing.
I’m glad to hear you’ve made some changes to adapt to winter. And I agree self-care can easily be forgotten at this time of year.