With the dark days of winter lifting thanks to the clocks finally going forward, we’re all set to embrace a lighter vibe with the promise of warmer times to come.
Let’s face it: everything feels better when the sun’s shining. It’s easier to have a skip in your step when you’re not trudging through rain or snow. And being able to do away with multiple clothing layers helps too. We literally are lighter! So if the new season has yet to lift your spirits, here’s our top tips for shrugging off the gloom and lightening your mood.
Get out in nature
Go for a walk in the countryside, breathe in the open air, and just feel winter lift off you. Notice the little things, such as birds singing, flowers coming to life, and buds appearing on the trees. It’s a life-affirming experience to make you feel better. What’s more, exercise gets those feel-good endorphins flowing, so it’s a win-win.
Hug a tree
Yes, literally. Forest bathing or shinrin yoku originated in Japan, and has been shown to be beneficial for mental health. Find a tree you feel a connection with and wrap your arms around it. Notice how you feel – it could be calm, soothing and even quite tearful. Sit down if possible, resting your back against the tree and soak up the stillness. Forestry England has lots of tips for getting the most from your forest bathing here.
Be in the moment
Let worries go. The past has gone and can’t be changed. The future hasn’t happened yet – so why worry in advance? Practise mindfulness, which is living and noticing the now. When you focus on what’s happening you appreciate the moment: the beauty around you, and the specialness of time without it passing you by.
Breathe deeply
When we’re upset or tense, our breath can become shallower, but by changing the way we breathe, we can change our emotional state. “When stressed or anxious, our pattern of breathing is from the chest – quick and shallow,” says yoga teacher Libby Stevenson. “Try belly breathing, which makes the exhale slow and extended. It slows the heart rate and lowers blood pressure, creating a sense of calm.”
Human connection
Family, friends, and other people in general can bring a real buzz to life. We’re made for connection and relationships – they’re fundamental human needs and contribute to our overall physical health and emotional wellbeing. For those working from home it can be more of an effort to make this happen, but whether it’s over the phone or IRL, sharing news with besties is a surefire way to happiness.
Happiness tonic
Know that saying – laughter is the best medicine? Well in fact, there’s a lot of truth in it. Studies have shown laughing reduces cortisol levels – the body’s stress hormone – and causes it to release feel-good endorphins instead. It also boosts oxygen flow and your immune system, as well as being beneficial to mental health. So what are you waiting for?
Food for thought
Is your food more chips and cake than whole foods? Switching up your diet to include fresh fruit and veg will provide vitamins, minerals, and fibre, to support emotional and physical health. Vitamins vital to good mood and energy include B vitamins (such as B6 and B12), vitamin C, iron, vitamin D, and magnesium. Cooking from scratch rather than relying on junk will help no end, as will cutting down on alcohol, which is a depressant and can worsen anxiety.
Supplements for health
In an ideal world we’d receive all the nutrients we need from what we eat. However, intensive farming, long journeys from harvest to table for imported produce, and an increased consumption of processed foods, have reduced vitamin and mineral levels in our diet. Supplements can boost these, improving emotional and physical health. Consider a daily multi vitamin and mineral, or individual nutrients – but check with your GP first, as some can interfere with prescription medication.
Sweet dreams
Lack of sleep is guaranteed to put you in a bad mood, so as March is Sleep Awareness Month, what better time to switch up your nighttime routine for more shut-eye! The NHS recommends seven to nine hours sleep per night for adults, and nine to 13 hours for children (up to 17 hours for babies and toddlers). If you’re coasting by on less, this could be why you’re feeling flat or even downright grumpy. Increasing your ZZZs, therefore, could also increase your joy.
Practise gratitude
Being thankful is another way guaranteed to lift your spirits, whether that’s appreciating friends and family, birds singing, or even a good cup of tea. Try keeping a gratitude journal – at the end of each day, jot down three things you’re thankful for. Studies show focusing on the positive in this way is good for contentment and improved emotional health. Plus it’s easy to do, takes minutes, and costs nothing.
After more wellbeing advice? Here’s advice from the experts on why should take a digital detox, easy ways to get your hormones in check, and the best tips for upping your workouts.
