Winter Wellness Guide

Written by Kerry Adam

Manage your mental health and wellbeing this season with tips and tricks from Bipolar Scotland’s team and members

SELF-MANAGEMENT

Autumn and winter can be challenging for those who struggle with mood – the darker nights and cold weather make it harder for us to get outside and many people find Christmas difficult. Self-management is particularly important at this time of year, so we’ve collated some useful tips, tricks and coping mechanisms to help you get through the season:

• DAYLIGHT

We all know the benefits of fresh air and daylight, but these can be harder to come by in the winter months. Getting outside for even 10 minutes at lunchtime can help enormously – not only can you top up your vitamin D but moving your body releases lots of feel-good chemicals in the brain that can help with mood. SAD lamps or alarm clocks are also a great way to get more light into your days when the Scottish winter is in full swing, and fairy lights and candles can make your home cheerful and cosy during the festive season.

• ACTIVITY

Speaking of feel-good chemicals, keeping your activity levels up can really help to manage low mood. You don’t have to do any formal exercise, but housework, walking to the shops and even dancing can all make you feel better when the nights are drawing in. If you do want to exercise more vigorously, there are lots of free videos and apps that can take you through yoga or weights sessions online. Joining a local exercise class can also bring social benefits.

• DON’T ISOLATE

It’s very tempting to withdraw in the winter months, especially when you’re struggling with low mood. Feelings of isolation can be seriously detrimental to those living with bipolar, however, so make time each day to reach out to friends and family directly – not just on social media. Arrange to meet people for a walk, a coffee or a visit to a Christmas Market, or have a friend over for a cosy night in watching a movie or chatting while snuggled up under blankets. If you need to talk to someone and don’t want to reach out to a friend, there are lots of helplines available where you can speak to someone objective.

• FOOD & MOOD

We know there’s lots of evidence that gut health and the food we eat can directly affect mood, and it’s especially important to remember this in the colder months. A hearty home-made soup or stew with lots of vegetables is a great way to get the nutrients you need and is also very comforting. If you’re struggling to eat well or overeating during the Christmas period (and who doesn’t?), a probiotic can support your gut in the meantime and help to keep your mood stable.

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Be Kind To Yourself

Many people find the winter months – and especially Christmas – difficult. Having a simple routine can help to make things feel more manageable. But sometimes it’s important to accept that this time is going to be challenging, and you need to take extra care in looking after your wellbeing. If you need to rest, rest. If you need to withdraw a little, that’s OK too. Feelings of guilt can contribute to low mood, so try to be selfcompassionate – treat yourself as you would a good friend and accept that the season is temporary and there are brighter days ahead.

Everyone will have different coping mechanisms for winter, these are just a few. Doing even one of these things will help you to get through the darker days until spring arrives, and if any of it becomes habit then it will only contribute to your overall wellbeing as the seasons change.