For many people January can be a tough month with the cold, bleak and dark weather combined with the post festive blues and purse strings tightening as the bills from Christmas start to arrive.
The third Monday of January is said to be the most depressing day of the year when sadness and low motivation peaks and so has been named as ‘Blue Monday’.
The truth is we all have good and bad days throughout the year and looking after our mental health is important every day. Our Wellbeing Team here at North Devon Homes have put together some tips that we’ve been sharing with our staff for things we can do to avoid the blues.
Talk
In response to ‘Blue Monday’ the Samaritans renamed this as ‘Brew Monday’ and encourage people to instead choose to reach out and connect with family, friends, colleagues, neighbours and loved ones over a tea, coffee, orange juice or whatever you fancy.
It doesn’t have to be on a Monday either. The important thing is to talk, share a cuppa (maybe even a slice of cake) and listen. We all know the saying ‘a problem shared is a problem halved’ and that’s why it's important to keep talking and to ask for help when we need it.
Don’t forget, our customers are welcome to join our friendly regular coffee events at Sellick Court, The Candar, Medard House, Magdelene Lawn and Wrafton as well as our weekly bingo at Medard House. Find out more information of our events on our website at www.ndh-ltd.co.uk/your-community/events-and-activities
Nature and physical activity
We know that the cold and often wet winter weather isn’t appealing to get up and go outside. However, research shows that being out in nature and taking a walk (or a jog or a cycle) can be as effective as antidepressants for lifting your mood and also increases your energy levels. Why not arrange to go with a friend and having a natter as you go?
If you really can’t face wrapping up for the Great British winter weather, why not try a YouTube exercise class or lots of the local gyms are offering free trials or offers throughout January. Our bodies weren’t made to sit and be still and so any way you can move will help your body and boost your mood.
Get good a good night’s sleep
Sleep has a huge impact on our wellbeing. Getting a good night’s sleep helps us to wake up refreshed and ready to face the challenges of the day. Sometimes, getting that sleep can be hard but there are a few things we can do to aid a restful night’s sleep.
- Try to establish a regular sleeping pattern of going to bed and getting up at the same time each day.
- Try to have some screen free time before bed and consider turning the blue screen on your devices to a warm colour during the evenings. You can do this in your display and brightness setting on your device. Blue screens can disrupt your sleep.
- Try listening to a podcast or relaxation exercise before you go to sleep rather than watching a screen.
Learn a new skill or join a group
Learning a new skill can help to boost self-confidence and give you a sense of purpose. This can be something as simple as learning new recipes or new practical skills such as DIY skills, crochet or playing an instrument via online tutorials to learning a new language, trying a new sport or enrolling on a course at the local college.
Or why not join a local group such as a singing, sports, board games or knitting group where you can connect with new people who have a similar interest to yourself.
Practice gratitude
Taking time each day to list or think about five things you are grateful for is known to have many benefits including boosting our mood and wellbeing. Daily life can be stressful so by taking a few minutes to be grateful for the things we have and take pleasure from the small things in life can really help put things in perspective.
Take time to breathe or meditate
We don’t often think about our breath and breathing, yet evidence shows that controlled breathing can help to reduce the levels of stress hormones in the blood and lower blood pressure and heart rate.
Taking a minute or two each day to stop and practice connecting with our breath can help us to reduce stress levels and help us to relax. Taking time to be mindful of our breathing is one of our most powerful resources against everyday stress. There are many apps available that help with guided breathing or meditation and most fitness watches have short, guided breathing programmes.
Above all - Be kind to yourself
We know many people start the new year with a list of resolutions and challenges, but this is not essential. Don’t feel under pressure to set yourself challenges that feel overwhelming. It’s OK to set yourself a goal, but make sure it is achievable. Even the smallest step forward is still a step forward.
Make time for yourself. Having a good relationship with yourself can help reduce stress and risk of burnout, lower risk of illness and increase positivity and energy levels. If you are not looking after yourself, how can you look after others? You can’t pour from an empty cup and so self-care is important.
