Seasonal self-care tips for Autumn/Winter 2020
As the clocks go back in the UK, it seems a good time to discuss seasonal self-care. Perhaps this year more than ever, it will be vital for us to focus on keeping mentally well throughout the winter months. With Coronavirus cases increasing and the threat of lockdown restrictions looming, it’s understandable that so many are struggling. But here at Duty to Care we are focused on providing support to those who need it most. So we have put together this guide on the key things to focus on this Autumn/Winter 2020 to ensure you stay healthy, happy and safe.
Take life back to basics
It’s easy to feel overwhelmed or like you’re starting to lose control. This year has been a challenge for even the most mentally stable of us, so there’s no shame in feeling stressed or anxious. If you are feeling this way, start by taking your daily routine back to basics. Start by cutting out the white noise – a great way to do this is by limiting your exposure to social media and the news. We’re constantly bombarded by the media and by starting to limit how much of it you see, you take back control of your mindset.
TOP TIP: Try giving yourself an hour after you wake up before you turn on your phone, do the same for an hour before you go to bed and see how much better you feel.
Get some much-needed zzz
Have you started feeling the urge to hibernate until this is all over? The darker days and longer nights naturally make us want to sleep more and to conserve our energy. Instead of trying to fight it, honour your body and mind by allowing yourself to slow down a bit. Give yourself the time to enjoy an early night, or sleep in a bit in the morning if you can. If you’re normally someone who works out a lot, but you don’t have the energy, try switching to lower impact exercises or yoga.
TOP TIP: Try to set your alarm to the same wake-up time each day, it helps to regulate your body’s natural rhythms and will give you a better night’s sleep.
Eat mindfully and choose a rainbow diet
As it gets colder, it can be easy to reach for the sugary treats and saturated fats, we crave food that will fill us up. But it’s important to choose a well-balanced diet and to realise that often the things we “crave” will give us a short boost of energy but will leave us hungrier later. Choose slow release energy meals such as porridge for breakfast if you want to avoid snacking too much at work. Also, make sure you are getting plenty of vitamins by eating lots of colourful fruits and vegetables.
TOP TIP: Give yourself time to enjoy your meal away from the TV or any distractions – eat mindfully and you will feel full for longer.
Get outside and enjoy the fresh air
It can be tempting to stay inside when the weather gets colder, but it’s so important to stay active and to get some fresh air. This can hugely impact your mental health, so whether you’re in lockdown or free to roam – make sure you’re getting some fresh air. Even a quick walk around the block, or to the supermarket, can make all the difference.
TOP TIP: Try and make sure you are taking at least a 20 minute walk each day. If you’re feeling stressed or anxious, take some time outside and see if you notice an improvement in your mindset.
Reach out if you’re struggling
Always remember that while everyone may be feeling a bit stressed or anxious at the moment – it doesn’t make your struggle any less important. If you start feeling like you really can’t cope or you are finding “everyday activities” impossible, it might be time to reach out. Try speaking with a friend or family member about how you feel. Or if you don’t feel comfortable confiding in them, why not contact a professional? Duty to Care provides free access for NHS workers to mental health and wellbeing services which includes therapists and counsellors. Register today and browse our directory of therapists and services to gain access to experienced professionals.
TOP TIP: All of our therapists are available online and via Zoom so even if you are in local lockdown, or struggle to fit them around work, the services are still available at a time to suit you.