You have probably seen stories in the media about ‘Blue Monday’. This year it falls on 20th January and it’s touted as being the most depressing day of the year. Supposedly it’s based on a calculation that takes into account factors such as how many weeks have passed since Christmas, weather conditions (usually cold and miserable!), how far away from payday it is and so on. However, Blue Monday is a myth. It first appeared as a PR stunt by travel companies to sell more holidays and has been repeated in the media ever since.
However, while Blue Monday may not be a thing, the Winter Blues are. The lack of daylight and, as already mentioned, the weather can affect people’s wellbeing leaving them feeling down in spirits. While some of us love Winter, there are plenty who find it challenging. Here, Business Development Manager, Lesley Turner, suggests some practical tips to help you stay well during the colder months.
Keep Warm and Cosy
We’ve experienced some shockingly cold weather this month. Sub-zero temperatures are not uncommon during winter. At this time of year, it’s important to dress for warmth rather than fashion. Layers are better than one heavy item of clothing as they help trap more heat, keeping you warmer. It’s at times like this that thermal vests, leggings and cosy woollen sweaters really come into their own!
It goes without saying that keeping your home warm is essential. As energy prices remain high it’s better to concentrate on heating the person, not the building. It’s more efficient and cheaper to heat the room you’re in rather than putting on the central heating and warming rooms that aren’t being used. If you’re spending most of your time in one room, such as when you’re working from home, using a portable heater to stave off the cold may be cheaper than putting on the central heating during the day. If you need a boost, then blankets and a hot water bottle can help get you feeling cosy again.
Eat well
Although food that sticks to your ribs becomes more attractive in winter it’s important to make sure you still eat healthily. Continue to eat plenty of fruits, vegetables, and whole grains even if you still have Christmas cake and chocolate to finish! There’s been plenty of coverage of the numbers of people who’ve been struck down by flu recently, as winter is the time when colds and other viruses thrive. Including foods rich in vitamins C and D, zinc, and antioxidants can help strengthen your immune system. You’ll find these in fruits, vegetables, oily fish, red meat, eggs, milk and fortified foods such as milk and bread.
It’s not just about what you eat, though. It’s important to stay hydrated too. So, drink plenty of water, herbal teas, and warm broths to support your body’s functions.
Get moving
Some mammals hibernate during winter. Tempting as retreating to bed and not getting up till the end of March may sound, it’s not what we humans do! No matter what the weather’s doing, it’s still important to incorporate movement into your winter routine.
If it’s safe to do so, going for a brisk walk or run outside will do you a power of good. However, if it’s icy or stormy then it’s probably safer to look for things you can do while you’re safe indoors. The NHS website has some great workouts you can do at home including yoga and pilates. Failing that, there are plenty of exercise videos online you could find with a quick search of YouTube. There really are plenty of things you can do at home so there’s no need for the weather to prevent you from taking exercise.
Be Sociable
Once all the festivities of Christmas are over, it can be harder to get to see people and can be easy to become isolated. This means keeping in touch with friends and loved ones becomes even more important at this time of year. We live in an age where, if we can’t see each other IRL (in real life), there are plenty of other ways to communicate with each other. During the pandemic, video calling and facetiming became the norm, and they have continued to flourish. If they aren’t an option, then you could still just ring someone for a good old chinwag. However you go about it, make an effort to stay in touch with the people you care about for your own sake as well as theirs.
Prioritise Sleep
Sleep is vital to our health. Our body carries out a lot of essential repair work while we’re asleep, so it’s important not to stint on it. Maintaining a consistent sleep routine helps regulate your body’s internal clock, so the advice is, rather than having a lie in at weekends, try to get up at the same time every day.
Good sleep hygiene plays an important part in helping you to get a good night’s sleep. Try to make sure you put away all your screens at least an hour before bedtime. The blue light emitted by phones etc interferes with your circadian rhythms meaning your brain thinks it’s day rather than night making it harder to get to and stay asleep. Put away your phone and choose more calming activities such as reading, listening to soft music, or taking a warm bath.
Make sure your room is at a good temperature for sleep. Your body temperature needs to drop for you to be able to fall asleep, so having a room that’s too warm will interfere with your ability to do this. The Sleep Foundation, recommends a temperature of between 16 -18 degrees to aid sleep, which is probably cooler than you expected.
Manage your Stress levels
We will all have some stress in our lives, and most of the time we can cope with it. However, stress is something that can build up over time and affect our health and wellbeing. That’s why it’s important to take regular breaks to recharge and help combat stress.
You may want to try practising Mindfulness, journalling or meditation to help you to de-stress. Employing different breathing techniques can be a big help in times of high stress too. Doing things that you really enjoy can also be powerful de-stressors. Whether that’s pursuing a hobby, playing with the dog or doing a group activity, if it brings you joy then make it a priority.
However, if you get a point where you feel you’re unable to cope, ask for help. If your practice has a Mental Health First Aider (MHFA), that would be a good place to start as they can listen and, if you need it, signpost you to further help. Failing that you could try talking to a trusted colleague, a friend or your GP. There’s no shame in asking for help.
If you work at a Practice Plan practice, then we, thanks to a Wellbeing Grant from the Wesleyan Foundation, we can offer some free Mental Health First Aider courses. So, if you’d like to become a qualified MHFA and support your colleagues, you can find out more here.
Hopefully, these hints will help you to enjoy a healthy winter. Remember, taking small steps every day can make a big difference in your overall wellbeing. Stay warm, stay active, and take care of yourself!
About Lesley
Lesley Turner has been a Business Development Manager at Medenta for around eight years. She has worked in dentistry for many years, including 10 years as a practice manager, during which time she won a Practice Manager of the Year Award. As a previous end user of Medenta, Lesley is well-placed to understand our customers’ needs and can empathise with practices’ patient finance requirements.