We can all go through difficult times in our life and that is ok, but winter can be especially challenging for our mental health – it’s cold, the days are shorter and darker.
Our mental health is really important for our overall well-being, physical health, resilience, relationships, productivity, and quality of life. It affects how we think, feel, and act and influences our ability to handle stress and make decisions. Taking care of our mental health is as important as physical health.
If you’re struggling with your mental health this winter, please seek help as soon as possible. There are lots of ways to support yourself or a loved one – from self-care to talking therapies to urgent crisis support.
Ways to mental wellbeing
Connect with other people
Connecting with others can help us feel close to people, and valued for who we are. Being social means different things for different people – you might prefer being in quieter situations with one other person, or you might like being in big groups. You might like to connect with people online, or you might enjoy phone calls or sending letters.
Winter can be a lonely time for some, but good relationships are important for your mental wellbeing. They can:
- help you to build a sense of belonging and self-worth
- give you an opportunity to share positive experiences
- provide emotional support and allow you to support others
Here are some things you can do:
consider spending some time volunteering. Contact Blackburn CVS and find out what opportunities there are available in Blackburn with Darwen
pop in and see your neighbour for a cuppa
arrange a day out with friends you have not seen for a while
visit or call a family member who needs support or company
have lunch with a colleague
Be active
Being active is not only great for your physical health and fitness. Evidence also shows it can also improve your mental wellbeing by:
- raising your self-esteem
- helping you to set goals or challenges and achieve them
- causing chemical changes in your brain which can help to positively change your mood
Here are some things you can do:
- Even though it may be cold or wet outside, wrap up warm and take a walk outside during day light hours, even if you can only manage 10 minutes taking the time to have a break from your daily routine to experience some fresh air and natural day light will help.
- If you can’t get outdoors, sit next to a window to absorb the daylight
- Walk into work – maybe you could go with a colleague
- Get off the bus a stop earlier than usual and walk the final part of your journey to work
- Do some stretches before you leave for work in the morning
- Keep your garden looking tidy and cheerful
- Going outside in the cold or when it’s slippery underfoot can be daunting for older people or those with a disability. There are a number of ways to keep active without leaving the house which also can be modified for various levels of mobility:
- Go for a walk indoors
- Wrapping presents for friends or family, decorating a small Christmas tree or light baking are all effective forms of exercise. Just ensure the necessary support is on hand
- Indoor gardening such as caring for house plants
- Gentle stretches or movement
- Arts and crafts
- Read
- Do a puzzle
Contact re:fresh Health & Wellbeing team for support in achieving mental health and wellbeing within Blackburn with Darwen. Call 01254 682037 or emailwellbeing@blackburn.gov.uk
Practice mindfulness
Paying more attention to the present moment can improve your mental wellbeing. This includes your thoughts and feelings, your body and the world around you. Take some time to enjoy the moment and the environment around you.
Follow a simple bedtime routine
If you are struggling to cope with feelings of anxiety or depression, don’t bottle it up. Refer yourself to Talking Therapies to get the help you need. This is an effective, confidential and free service
Tune in to your body and mind telling you to slow down, rest more, socialise in a low-key way
There are so many beautiful places to visits across Blackburn with Darwen and the North West. Getting out in the fresh air can really lift your mood. Take a break from your daily routine and find somewhere new to explore
Morning light can be particularly beneficial for your sleep/wake cycle, so try to get outside in the morning, even if briefly, or sit next to windows if you are stuck indoors
Have a ‘clear the clutter’ day
Take a different route on your journey to or from work
Visit a new place for lunch
Look after yourself
Make sure you get enough sleep. Eat nutritious food and drink enough water. These go a long way in helping you stay emotionally well.
Monitor your alcohol intake as this can have a negative impact on your mental wellbeing and act as a depressant.
Reach out for help
It’s okay to feel overwhelmed or down in the dumps during the winter months but admitting things feel tough and talking about it can help. If you are struggling, there’s lots of wellbeing and mental health support available across our local communities.