Overcoming winter blues
Many of us may feel a bit lethargic or low in the winter months. It can be pretty chilly outside and there’s less daylight than we’re able to enjoy in the warmer months of the year. So, Big Sister is here with some tips designed to help boost your mood and leave you feeling uplifted.
Spend time in nature
Stepping outside and getting active can be a great way to boost your mood and leave you feeling refreshed, and time spent in nature helps us to connect with the world around us. It’s a chance to give your eyes a rest from TV and phone screens and the opportunity to move your body and get those endorphins flowing. These are chemicals released in the body when we exercise that can leave us feeling happier! Try to get outside in the brighter hours of the day, to make the most of the daylight.
Try meditation and mindfulness
Mindfulness and meditation involve taking a moment to pause and give awareness to our thoughts and feelings, and the sensations our body is experiencing. This helps us to be more aware of what’s happening inside and outside ourselves. Studies have found that mindfulness can improve mental wellbeing. If you’re new to meditation, you might like to try Headspace’s ‘Guide to Meditation’ series on Netflix which talks you through the basics, offers techniques and provides guided meditation.
Make a list of things to look forward to
It can be a good idea to make some plans that you can look forward to. These could be plans on your own, like planning to take part in an online yoga class, or with friends and family, for example a walk with a friend. They don’t need to be big or fancy events – have a think of a few small but enjoyable things you could plan into the next couple of weeks and months.
Try something new
Being open to new experiences helps us to stay curious, can increase self-confidence, and is fun! It’s also a great opportunity to gain new skills or build connections with others. You could try a new sport, learn a dance style you haven’t tried before or try a new class at your local leisure centre. Lots of inspiration can be found on our ‘Get active’ page and our Sport and exercise page.
Keep regular bedtime hours
Going to sleep and getting up at around the same time each day helps to regulate your body clock which allows your body to know when it can rest and when it needs to be active and alert. Sleep is a crucial opportunity for our body and brain to ‘recharge’. A good quality and quantity of sleep is really important for physical and mental wellbeing, and has an impact on things like development, mood and memory.
Research has found that the light from our screens can disrupt our natural sleep cycle. To boost your chances of good quality sleep, aim to step away from electronic devices, like your phone, a few hours before bedtime to allow your mind to wind down and prepare for sleep. Some people also find it helpful to leave their devices in a different room to the one they sleep in, to avoid the temptation to check notifications or start scrolling during the night.
Share your feelings with someone you trust
Last, but definitely not least, if you notice that you are feeling uncharacteristically low, it may be a good idea speak to someone you trust. That might be a friend or a trusted adult like a family member or teacher. Often, sharing our feelings with someone we trust can offer a sense of relief and they might be able to offer guidance or support.
Start your journey
Ready to get started? Take a look at how Big Sister can help you navigate your journey through exercise and puberty with free resources and information on activities in your area.