Top tips for your mental health this winter
From Jo Woodhams Director at Air Time, Trainer & Nature-Based Wellbeing Practitioner
Get outside!
Daylight exposure helps your body produce serotonin, a hormone that boosts mood and makes you feel happier and improves sleep quality. Additionally, sunlight helps your body produce vitamin D, which is essential for bone health, immune function, and mood regulation. It doesn’t need to be super sunny, but you do need some daylight exposure, even on cloudy days – aim for a minimum of 10-30 minutes outside.
Be active
Doing winter exercise will not only help you fight off any symptoms of a cold or flu but reduces the likelihood of you even being affected. Your immune system works harder and is more prepared to fight off foreign invaders and their nasty symptoms. Plus, exercise gets your blood pumping, and you’ll keep that heat long after you get home.
Remember, this doesn’t mean you have to cover yourself in lycra and join the local running club, you just need to find something you enjoy – like walking the dog, cycling to work, or helping at your local community garden.
Be still
Find a bench, tree stump or rock to spend some time. Perhaps take a hot flask and give yourself permission to just sit and ‘be’ – immersing yourself in nature and, using all your senses to notice all that’s going on around you. Noticing the simple things in nature can help you feel ‘grounded’ in the present moment, rather than ruminating on the past or worrying about the future.
Daylight exposure helps your body produce serotonin, a hormone that boosts mood and makes you feel happier and improves sleep quality.
Get creative
Wildlife photography is a fantastic way to get to know nature on your doorstep. You don’t need a fancy camera – in fact many of us have cameras on our mobile phones, and the Natural History Museum has produced some smartphone camera tips to help you get started. You may find that nature photography helps you to focus, gain a sense of calm, and give you a creative outlet.
Find your tribe
Humans are social beings, yet according to Campaign to End Loneliness, 45% of adults feel occasionally, sometimes or often lonely in England. Whether it’s spending time with friends and family, signing up for a course, or getting involved in community activities, prioritising your social connections and meaningful relationships can really boost your mood.
Doing winter exercise will not only help you fight off any symptoms of a cold or flu but reduces the likelihood of you even being affected.
About Air Time CIC
At Air Time we partner with nature to address health inequalities through equitable, evidence-based support for mental health and wellbeing. In collaboration with The Field’s Community Lunch network, Guildford Action, Poyle Charity and St Peters Shared church, we’ve delivered Community Mental Health First Aid training over the last two years in Bellfields and Slyfield. We’ll be offering nature-based wellbeing activities in the future. To find out more email info@air-time.org.uk or follow us on Facebook or Instagram
