8 ways to self-care in autumn and winter

As the clocks go back in the UK, there’s no pretending winter isn’t just around the corner with a chill in the air and fewer daylight hours.

It’s quite common for people to feel lower or less energetic than usual in autumn and winter - and some even suffer with Seasonal Affective Disorder (SAD) when the darker days can disrupt your body clock and affect the parts of your brain that make ‘feel-good’ or mood regulating hormones like serotonin and melatonin.

So what are some good self-care habits to instill this autumn and winter? It was a subject that prompted some discussion on the LionHeart staff team chat this week, so read on for some crowd-sourced wisdom…

Grab your daylight fix when you can
Probably the number one suggestion was to get outside for a lunchtime walk! Good self-care at any time of year, but especially so if you are desk-based or travelling to work and back in the dark, so try and make time for some fresh air and exercise before 3pm whenever possible. Your mood will thank you for it!

Embrace ‘hygge’
It’s totally getting cosy, fluffy socks or warm slippers season so it’s no surprise that the Scandinavians have a word for it. The concept of hygge is all about creating a comforting physical environment that is good for your wellbeing: think soft blankets and comfy clothes or PJs, warm drinks and lighting candles, curtains drawn, and a sense of safely hunkering down in a place or with the people you love.

Be mindful
Proven to reduce symptoms of stress and depression, it’s a good time of year to incorporate some mindfulness techniques into your everyday life. If you’re out in the fresh air (like we ordered earlier!) take a moment to appreciate the autumn colours or the glint of frost on the path, notice the crunch of the leaves or how the colder, crisper air hits your lungs a bit differently.
If you’re following our second order and getting cosy inside, notice the twinkling lights, the flicker of a fire or candlelight, or appreciate the smells of nourishing, wintery food.
(Mindfulness may be one of the tools our counsellors recommend to some of the clients they work with. Find out more about our counselling here.)

Get your vitamins!
A Vitamin D supplement might be something to consider, as the shorter days and less sunlight make it even less likely you’ll get enough of it naturally. There are also lots of coughs and cold nasties that do the rounds at this time of year so it’s the perfect time to use up leftover or neglected veggies in a homemade soup (or have a fruit crumble or pie slathered in custard… that’s vitamins too, right?)

Maintain community or social links
Loneliness or isolation both increase during winter. Check in with people, especially the elderly. It’s very tempting to stay home but make some plans with family or friends to ensure you get out and see people.

Watch your screen time
Dark nights can be challenging and if it’s cold or wet, it’s all too easy to let any exercise habits or social schedules slip and binge watch TV series or doom scroll on your phone in your pyjamas instead - a habit you might find hard to break when spring rolls around again.
Make sure you build in real social contact with people and remember advice about good sleep hygiene.

Think about Christmas (aargh!)
Love it or feel anxious about it, now is the time to think about how you might handle Christmas. You might want to hunker down before the hustle or bustle of a busy holiday period, or consider ways to make it a less stressful and expensive season.
You could do a ‘Martin Lewis’ and free people from unnecessary gift giving; if your gift giving circle is large consider a Secret Santa arrangement or even agree to put the money together to arrange seeing each other instead (now is the time to discuss it before the organised people start shopping!).
Christmas can be a difficult time for some people, especially if they have experienced loss or bereavement, or are otherwise struggling with their mental or physical health.
If you'd like to talk through any concerns with a professional, remember that LionHeart is here to help. 

And finally. ‘Tis the season to do something kind…
… ohh come on, you know where we are going with this one, don’t you. It’s the season of kindness so do something that will release those feel-good hormones.

If you’re looking for ideas - remember that LionHeart is an independent charity and we rely on your donations to keep helping you and yours.
Please consider donating when you renew your RICS subs or, if you don’t pay your subs yourself, you can donate an amount and at a frequency to suit you here.

As crowd-sourced by some of the LionHeart team. Find out more about our staff team here or get in touch if you need support here