Did you know it’s natural to feel a little “meh” during winter? Colder mornings and shorter days are more than enough reasons for us to lack motivation, but the lack of sunlight is the real mood killer.
During the summer, we are exposed to an almost constant stream of sun, which means our serotonin, the “feel-good” hormone triggered by sunlight, is at an all-time high. Melatonin, and our quality of sleep, also increases, making us feel better rested and ready to face our days.
In winter, these important hormones are a tad depleted but don’t worry, there are other ways to increase them! That’s why winter is the perfect time to prioritise self care. It allows you to see the cracks in your foundation and patch them up before they cause too much trouble, keeping you feeling calm, happy, and focused no matter the time of year.
1. Journaling
Whether you’re trying to unload mental clutter or remind yourself of the positives, writing can truly feel transformative. Not only does it give you the physical distance from them, taking them from literally inside your mind to being a separate and less all-consuming entity that’s easier to rationalise, but writing thoughts down can offload their weight, making you feel lighter and clearer in the head.
Journaling doesn’t have to be a big thing - dot points, doodles, lyrics, or gratitude lists all count. It could even just be a folder in your notes app titled “Brain Dumps,” instead of a physical book if that makes you feel more open to the idea.
The time and frequency is up to you too. It could be a daily thing before bed to minimise your mind spiralling when you try to sleep, or something you do only when you start to stress or overthink.
The most important thing is that you get the thoughts out, see they’re not as intense as they may feel, and end on a positive note. This could be intentionally contrasting the thoughts by writing something that makes you feel good, turning them into art of some kind, or making them disappear, deleting the note, or throwing the paper out so that you have the physical closure.
2. Intentional Breathing
Intentional breathing is an underrated relaxation technique, reducing stress and re-engaging focus. Starting or ending your day with it can be the most simple change to increase your wellbeing this winter, with three common breathing techniques possible (and discreet) at any time of the day:
- Box breathing
Inhale for four, hold for four, exhale for four, and hold for four, creating a box-like pattern you can picture in your head. Use this technique to reduce stress.
- 4-7-8 Breathing
Inhale through the nose for 4 seconds, hold for 7 seconds, and exhale through the mouth for 8 seconds. Use this technique to promote sleep.
- Alternate Nostril Breathing
Inhale through one nostril, close it, and exhale through the other, alternating sides each time. Use this technique for a little energy boost.
You could also do a guided meditation or incorporate humming for an even bigger impact. Humming is especially fascinating as it calms the vagus nerve, which is like the road crossing between our brains, hearts, and digestive systems. By stimulating it through humming (or laughter!) you trigger the body’s relaxation response, regulating everything at once.
3. Skincare
Sometimes, the best way to feel our best is to look our best, and that includes having confidence in our skin. Winter can be a tough time on our skin, making it dry, easily irritated, or just overall uncomfortable.
During colder months, it’s important to switch your skincare routine to accommodate the change in seasons, using calming cleansers, stronger moisturiser (on your limbs as well as the face), and keeping up SPF use.
A nourishing lip balm can also feel life changing, keeping your lips from getting cracked, chapped, and painful. Make sure to find one that works for you, and keep it on you at all times.
4. Move Your Body
Movement is one of the secret serotonin and melatonin boosters, increasing your mood and sleep quality no matter how you use your energy. So, as the sun recedes, you should aim to increase your movement, keeping your hormone levels as constant as possible despite the natural decrease.
Getting the motivation to move can be tricky though, so you need to reframe it as a mood booster done to feel good, not a forced chore or means to look a certain way. Once you hack this mindset, movement will start to become something you crave throughout the day.
The best tip to increase your desire for movement is to ensure it's fun for you. This could be something like a big gym session, but it could also be a solo dance party in your room, some stretches while watching an episode of your favourite show, or a walk where you call a friend or grandparent.
It’s also important to listen to your body, especially for those of us with our periods, and therefore a natural shift in energy levels throughout the month. Some days you’ll feel like going on a long run, others you’ll only be up for a couple of sit-ups on the ground. Both are okay.
5. “Me Time”
Time to yourself is not selfish, it's necessary to reconnect with yourself and regulate. And again, for those of us with periods, it can be essential thanks to our monthly hormone shifts. If you want to learn about how to maximise each phase of your cycle, click here to read our blog on embracing your body’s natural rhythm.
Regardless of the time of your cycle (if you even get them at all), try setting some time aside just for you each week. It could be just an uninterrupted 20 minutes to read a chapter of a book, a whole afternoon dedicated to crafting, but the most important thing is that it's time that you can spend doing anything you want or need, letting you tune into yourself and feel comforted.
“Me time” doesn’t have to be spent alone either. If you feel best watching a movie with a parent, sitting in silence with a friend, or drawing with a sibling, prioritise that! “Me time” is all about allowing yourself a peaceful space and time, and sometimes, filling it with loved ones is the best way to feel calm and safe.
Another idea is to start your “me time” with a hug before you go off alone. Research states we need at least four hugs a day, eight if you want emotional and relationship maintenance, and twelve if you want growth. The length of time a hug lasts matters too, with a 20 second hug enabling oxytocin to be released, a hormone associated with bonding and emotional regulation. Starting your “me time” with a long hug could be a great start to a period of grounding.
And if you're on your period during your "me time," don't worry, we've got you covered! Our UltraGuard Boyleg Pocket Period Undies, accessible by clicking here, are practical and cosy, with increased absorbency and sizing up to Adult Size 22 so everyone can feel their best no matter the time of the month.
Motivation is hard during the winter, but prioritising these practices can ensure you’re feeling your best no matter the time of year, because you deserve to feel calm, clear, and cared for. If you need support that goes beyond your own capabilities, make sure you talk to a trusted adult or utilise ReachOut by clicking here.
And whether you’re dancing in your room or journaling under the doona, don’t forget to wear your comfiest period undies to maximise comfort. Click here to check out our underwear range for the days you’re on your period, and the days you aren’t.
