Your Winter Mental Health Survival Guide: 4 ways to make the most of the ‘brrr’ months

The winter struggle is real. The familiar feeling of sluggishness this time of year can feel unavoidable. Vegetating on the sofa and watching another crime doc on Netflix can seem much more appealing than getting out of the door. There is a natural pull towards hibernation when the landscape is bleak and the air is cold and damp.

The truth is that we don’t need to press the pause button until spring. Winter brings an idiosyncratic opportunity for engaging with the outdoors that other seasons don’t offer. You can move past just surviving the cold months and start truly thriving within them. Here are four tips to help you embrace the cold months.

1.        Don’t hibernate: embrace the outdoors in the winter

Getting outside in winter has unique perks that can really lift your mood:

·        Exposure to natural light:

Even on a cloudy day, getting outside, especially around midday, can help regulate your circadian rhythm and provide valuable exposure to natural light, which is crucial for managing "the winter blues" or Seasonal Affective Disorder (SAD).

·        A unique sensory focus:

Frost on spider webs, the sound of your boots crunching (or squelching) and the stark beauty of glistening landscapes are all experiences unique to the winter months.

·        A deeper sense of accomplishment:

Successfully navigating a walk in bracing conditions requires commitment and real-world resilience. It requires the practice of ‘willingness’. Afterwards you can expect to feel an immense satisfaction as you get home to a hot chocolate, or into the pub to sit next to an open fire with a pint of local ale.

2.        Kit for surviving the cold: keeping warm is essential self-care in winter

There is an adage that says ‘there’s no such thing as bad weather, only bad clothing’. Being warm and dry is the foundation of enjoying the winter outdoors. Here are some tips:

·        Layer up:

Start with a base layer that sits close to the skin. This keeps you warm and wicks away moisture from sweat. Then a mid-layer for insulation (fleece or down). Finally, a waterproof and windproof outer shell to protect you from the weather.

·        Protect the extremities:

Invest in good gloves or mittens, a warm hat that covers your ears and thick comfortable socks. Your body loses heat fastest through your head, hands and feet. Consider hand and feet warmers (reuseable ones are available for quite cheap, and even there are plenty of rechargeable ones on the market)

·        Warm drinks:

 Get the thermos out from the back of the cupboard. Fill it with tea, coffee, hot chocolate, or even just hot water. A quick stop to drink a warm drink can help regulate your temperature and give a moment for reflection, comfort and connection.

3.        Reciprocity: Looking after our wild friends

We are part of a wider ecosystem and not just passive observers. Extending care to our environment and our neighbours who share our landscape with us can deepen our sense of purpose and connection, and is crucial this time of year.

·        Leave no trace:

Wildlife have scarce resources during the winter months. All the more reason for us to take care when out and about. Our impact on the environment can be more noticeable; the environment is more fragile, animals are stressed and things don’t decompose at quickly. Take everything you brought back home with you and stick to permitted footpaths to minimise disturbance.

·        Support local birds:

Bird-feeders in the garden provide necessary energy for birds in the winter. Observing the birds that visit your garden can be a grounding, rewarding and mindful experience.

·        Provide water:

In freezing conditions, accessible water can be lifesaving for birds, mammals and insects. Consider leaving a shallow dish of water out, and check regularly to ensure it hasn’t frozen over.

4.        When you can’t get out, bring nature indoors:

There are longstanding traditions of bringing nature indoors in the wintertime in the UK. We are all used to decorating our houses with a Christmas tree, but pre-Christian pagan cultures would decorate their homes with holly, ivy, mistletoe and the Yule Log to symbolise renewal around the time of winter solstice. Here are some ways that you can bring nature inside in the winter:

·        Houseplants:

Caring for plant is a therapeutic and grounding activity. They improve air quality and seeing something green is a powerful antidote to the bleakness outside.

·        Scents:

Use essential oils like pine, fir, or cedar. Your sense of smell is deeply linked to memory and emotion and these scents can trigger feelings of calm.

·        Get creative:

Collect natural materials (pinecones, dried seed pods, beautiful twigs) on a milder day, and use them to create a table centrepiece, wreaths or gifts. Any activity such as this can promote mindful connection.

Don't wait for spring to reclaim your connection with the natural world. By embracing preparation and perspective, this winter can be a powerful season for your mental health and resilience.

Ready to discover the quiet strength the winter landscape offers for your wellbeing? Get in touch with In Our Nature today to explore how outdoor therapy can support you this season.