If, like me, you find it harder in the winter months to have energy and maintain motivation you may find the following reminders helpful. ( I guess this is a “note to self” post).
This is what helps me:
Sleep well
I have a SAD lamp in my bedroom and my kitchen: The one in my bedroom gradually comes on in advance of my alarm so that I wake to a bright room. I have personally found over the years that this is a “game changer” for me. I then also have one on in my kitchen to ensure that the first hour of my waking day is spent in a bright ( daylight – 10000 LUX) induced environment. I can then move the kitchen light to my work space throughout the day if we have “one of those grey days” where the sky seems to weigh on your head. The lights that I use are from Lumie but there are many others on the market.
My two Golden retrievers always want to go out, so I have no choice but to get outside first thing in the morning with them. In the winter months I prioritise their long walk (they have 2/3 a day) to be first thing in the morning before starting work. Getting out before 10am exposes you to increased LUX ( measure of illuminance) – Bright summer’s day 100,000 lux, Full daylight 10,000 lux, Overcast day 1,000 lux, dark day 100 lux, inside a house 25-50 lux.
Light plays a central role in the regulation of our circadian rhythm, the body’s internal body clock that tells us when its time to wake and sleep each day. Exposure to high levels of LUX affect the production of melatonin, our essential sleep-promoting hormone. Have you ever had anyone say
“You’ll sleep well today” after a day at the beach. “It’s all that fresh air”. In fact it’s the exposure to higher levels of LUX, coupled with the fact that often we are more active too, that makes us sleep well.
A good night’s sleep is crucial for our well being and is often one of the first things that my clients comment improves when we start working together. So, my advice would be to get out side every morning, what ever the weather, to get your daily LUX ” fix”.
Boost your “feel good” chemicals (Serotonin, Dopamine and Noradrenalin):
My daughter will often comment that she needs to recharge her social battery. This is often after a whole day at school or a day with family. Be mindful who you spend time with. Some people will boost you, whilst others will drain you. You can chose who you spend time with.
Move. Whether you are an avid runner or move at a more sedentary pace, getting outside and moving more will do wonders for your mind and body. It is often the thing that we least feel like doing on a bad weather day, but you will be thankful when you have. You will find that you have more energy and and feel more relaxed too. A brisk walk for 20 minutes is that that is needed to reduce stress and inflammation in the body and mind. I have recently found a new gym close to home that offers classes in strength, mobility and relaxation all designed with the women in mind. I have always enjoyed exercising as part of a group and due to injury had to give up on the boot camps that I used to love but am now so happy to have found another supportive community that meets my needs.
Eat well. If you are able, chose foods that will nourish your body and mind. This means choosing foods that are not only high in nutrients, but that you enjoy eating too. It can be tempting to reach for the “quick and easy” option of highly processed foods that are high in fats and sugar ( this is often what a fatigued brain will crave). However, the benefits are short lived and you will find that you will often be encouraged to eat more of these “yummy” foods and your energy will decrease. Not only this, but they stress your gut and this is a problem for your brain. Try to eat more foods in their natural state and eat at regular intervals throughout the day to maintain a steady flow of blood glucose. We all have different wants and likes when it comes to food so chose what is right for you. Don’t cut anything out of your diet, just look at what you can add more of that will address any imbalances.
Relax
When we are relaxed we can think clearly, and feel in control of our thoughts and our actions. When we relax the brain switches to a low resonance of Theta waves which allow us to process emotions, relieve stress and solve problems.
I listen to a guided meditation most nights to support and improve the quality of my sleep but I also practice breath work and yoga on a regular basis to. Relaxation doesn’t have to mean lying still and thinking of nothing; it can be doing the things that you enjoy.
If you are feeling that the clouds are descending and the above is not helping then please do get in touch. Hypnotherapy can help you to lift your mood and get the real you back. Together we can support you towards your positive change for a happier future. Let’s stop surviving this winter and start thriving.
Get in touch to see how I may be able to help you. A free discovery call is always available.
