4 Ways To Give Yourself Extra Care During Colder Months
/If you’re anything like me, colder weather and shorter days mean a number of things are changing:
1. Getting out of bed in the dark? Yeah, that feels like running a marathon.
2. Lunch looks more like pork mac and cheese than a grilled chicken salad with almonds, goat cheese and fruit.
3. Doing the dishes when you get home from work is infinitely less appealing than putting your feet up and watching holiday-themed movies.
We get out of healthier habits and slip into hibernation mode. Our bodies aren’t as well-nourished because the foods that seem more appetizing have higher levels of fat and sugar. We are lounging more and moving less. All of these factors lead us to feeling sluggish, less emotionally stable, and generally yucky!
Self-care to the rescue! I am here to tell you there are ways to boost comfort and contentment without sacrificing true care for your mind and body. Here we go.
1. Whether you’re new to Pennsylvania climate or not, by now you have probably recognized the value of “layering.” This means 17 shirts, at least two pairs of pants, and two sets of socks. Okay, I’m embellishing, BUT, truly, protecting your body in this way helps avoid illness, can help you be comfortable indoors and outdoors (taking layers off inside), and helps your body regulate its own temperature more effectively. Lastly, I cannot emphasize enough the importance of investing in proper footwear!
2. Winter time is infamous for the uptick of illness, as well. If COVID has taught us nothing else, it’s WASH THOSE HANDS! Nutritious foods, sufficient high quality rest, and body movement all aid in boosting your immune system which helps prevent illness. Garlic, ginger, and citrus fruits also support immunity year round.
3. Those of us who are unfortunate enough to suffer from illnesses such as asthma and arthritis suffer greatly/extra during the colder months. If someone you know is struggling with chronic illness, you can consider offering them some support if it suits your energy level and schedule. If you yourself are struggling, please make sure to contact your healthcare provider if you need a change in treatment plan.
4. My favorite topic – mental health during winter! A significant portion of my clients, family members and friends experience symptoms of Seasonal Affective Disorder (SAD) around this time of year. The lack of sunlight, less time spent outdoors absorbing vitamin D, and tendency toward loneliness take a very real toll on our mood and body. I give several specific pieces of advice to those who are welcoming of it….
a. Bring the outdoors inside. Treat yourself to more floor or table lamps to increase light in the rooms where you spend the most time. Some plants have also been shown to improve air quality and sense of wellbeing, especially leafy green ones!
b. Put fun in your schedule! Without social gatherings or activities to look forward to, it’s easy to convince yourself the winter doldrums will last forever. Fun makes the work days feel worth it, and increases levels of “happy hormones” like serotonin. We often schedule important but disinteresting things like doctor’s appointments or house chores. Why not do the same for fun?
c. Stretching. I’m not a super limber gal, and you don’t have to be either to benefit from a gentle stretch session. Any level of stretching out your body as a way to start the day helps release physical and emotional pain trapped in the body, and promotes a more positive mood.
In closing, I want to write to you about a concept that may or may not be familiar. HYGGE – pronounced hoo-gah – is a “lifestyle choice woven into Danish culture.” It is an “alternative to the mindless scrolling and TV binging we default to when seeking comfort in isolation” according to LGH’s website on the benefits of introducing hygge.
“At its simplest, hygge is a quality of comfort and coziness that is tailor-made for winter. It’s no coincidence that many Scandinavian countries with long dark winters have some of the happiest residents in the world.”
To give you some concrete examples:
- Dim your light bulbs and enjoy the light of candles, especially the wood wick ones that crackle.
- Cuddle with a loved one (human or pet) with calm music or in front of a fireplace.
- Treat yourself to a soft robe or new pair of slippers.
- Make sure every sitting area in your house has at least one throw blanket available.
- Sip some herbal caffeine free tea from a beautiful handmade mug and enjoy the taste and smell of the tea, and appearance of its vessel.
- Turn off the screens and enjoy a puzzle or board game instead.
- Layer up your clothes and take a walk outside at dusk. The Scandinavians say “There’s no such thing as bad weather, only bad clothing.”
If you are a rockstar and have tried to implement all of the above strategies, and are still struggling, we are here to support and guide you through all the seasons of your life. Please don’t hesitate to reach out!
The mental health therapists at our office offer counseling for a variety of issues including trauma using EMDR, depression, anxiety, grief, and couples counseling. We work with teens, adults, and couples. We also offer online counseling services which can be great for people with busy schedules or for people who live in parts of Pennsylvania with limited counseling options. You can check out our website to see the full list of counseling services that we offer. Or, Request An Appointment here.
Resource:
(https://www.lancastergeneralhealth.org/health-hub-home/2022/january/winter-blues-try-hygge-the-art-of-cozy-living#:~:text=At%20its%20simplest%2C%20hygge%20is,happiest%20inhabitants%20in%20the%20world.)