Wellbeing routine? What’s one of those when it’s at home? Or rather, what’s one of those when it’s not at home because, finally, the weather looks to be perking up, the national mood is lifting (because of – or despite – the approaching royal celebrations), and many of us are heading outside for a spring and summer of socialising.
But with a change in the seasons also comes new pressures to our mood and state of mind, and accordingly, it’s essential that we’re all making extra efforts to look after number one.
Just as you wouldn’t neglect your sit ups and cardio in search of the perfect six-pack, so you wouldn’t leave your wellbeing to chance and expect to fortuitously feel calm, confident and in control.
Sometimes, this thing takes some work, and as the season changes we may well need to change aspects of our mental health routine in response. With that in mind, here’s how to spring clean your wellbeing routine in 7 steps.
Embrace Outdoor Exercise
With the mercury tentatively rising and the sun emerging blushing from behind the clouds, suddenly the idea of outdoor exercise doesn’t feel quite so ghastly as it did just a month ago, when temperatures were regularly dipping below freezing.
If you’ve been struggling to find the motivation to exercise recently, then perhaps you could use this change in the weather as a catalyst to restart your fitness regime. After all, the links between regular exercise and improved physical and mental wellbeing are inextricable.
Particularly considering mental health, exercise is said to be an all natural treatment for depression, in many cases as effective as antidepressants. So, if you’re wondering how best to stop feeling down, pick yourself up, dust yourself down, put on your running shoes and get out there. Phew!
Nurture A Varied Support Network
During those bleak COVID times, we spent so long with only our housemates for company (sorry housemates, family, and spouses!), that conversation fodder tended to turn into famine. There were only so many times you can suggest another walk or discuss what you’re having for tea before the desire to converse dried up completely.
As Spring brings its usual sense of cautious optimism, the opportunity to expand your support network beyond those you spent winter hibernating with beckons, if that helps. Even a gentle chat on a park bench with an old friend you haven’t seen since last year could help you gain some perspective and get a few things off your chest.
If you’d prefer to seek confidential advice from a stranger, the UK has plenty of free services currently available online, enabling you to voice your feelings and vent a little, too. A blast of catharsis before the culture shock of ‘normal’ life resuming might be just what you need.
Professional Help
Of course, if a low mood and sense of despondency persists, there’s no more responsible way to approach your wellbeing than by seeking genuine professional, medical advice.
Your GP can advise on a range of potential options for improving your wellbeing, such as medication, therapy, or lifestyle changes. They can help you explore what might be causing your low mood, provide a diagnosis, and recommend the most appropriate course of action. It’s important to remember that professional support can be critical in helping you manage your mental health, so if you’re feeling down, don’t hesitate to seek advice from your GP. They are there to help.
There’s also therapy available – both online and in person – for those suffering from continued low mood and needing medical advice and treatment to face the challenges which lie ahead. Though you can gain access to talking therapies and counselling via the NHS’ IAPT (Improving Access to Psychological Therapies) Service, waiting lists are currently long, so do be aware that you may need to pay to talk to someone in a professional capacity.
There are a number of other innovative treatments being used for low mood and depression that have been approved by the NHS, beyond traditional medication and therapy approaches. One such treatment is Transcranial Magnetic Stimulation (TMS), which involves using magnetic pulses to stimulate nerve cells in the brain. TMS for depression has been shown to be evoke a meaningful response in 50 to 60% of cases where other treatments have failed, and is often used as a last resort for those with severe depression.
Another innovative treatment is Cognitive Behavioural Therapy (CBT), which is focused on changing negative thought patterns and behaviours that contribute to low mood. CBT has been shown to be effective in treating depression and anxiety, and is often used in combination with medication.
Mindfulness-Based Cognitive Therapy (MBCT) is another innovative approach to treating low mood, which combines elements of CBT with mindfulness meditation. MBCT has been shown to be effective in reducing symptoms of depression, and is often used as a preventative measure for those who are at risk of recurrent depression.
Other innovative talking therapies for low mood include Interpersonal Therapy (IPT), which focuses on improving relationships and social functioning, and Behavioural Activation (BA), which involves increasing engagement in positive activities to improve mood.
It is important to note that these innovative treatments may not be suitable for everyone, and should only be recommended by a qualified healthcare professional. If you are experiencing low mood, it is important to seek advice from your GP or mental health professional to determine the most appropriate course of treatment for your individual needs.
Have Wake Up Rituals & A Bedtime Routine
Only in the last few years have we really woken up to the transformative, healing powers of sleep, and started to really accept its vital role in our health and wellbeing.
A truly relaxing night’s sleep doesn’t just happen by chance. In fact, it takes some time and dedication, but rest assured, there are a few small changes you can make to your everyday routine to ensure that you’re giving yourself the best chance of getting a good night’s Zzzeds.
As the new season begins in earnest, and the days get longer and the mornings brighter, the increase in natural light can wreak havoc on your circadian rhythm. Make sure that you’re following a strict bedtime routine and have predictable waking up rituals to counteract that discombobulating effect on your body clock.
We’ve written more about the IDEAL bedtime routine over here to offer insight into how to get yourself in the mood for sleep most effectively. But remember that the road to great sleep actually starts when you wake up. It’s really helpful to your day’s positive outlook and productivity, and ultimately, how you sleep at the end of it, to follow a few daily rituals when you wake up, too.
Healthy Gut, Healthy Mind
There have been several recent studies about the link between gut health and mental health, with some nutritionists even labelling the human gut ‘’the second mind’’. In a fascinating 2019 series by BBC Future named Microbes and Me, several studies were highlighted which have ‘’consistently shown that differences in the gut microbiota coincide with various mental illnesses, include depression and anxiety.’’
As spring begins, and the UK’s locally grown fruit and vegetable selection diversifies substantially after a relatively barren Winter, eating healthily suddenly feels like a treat rather than a chore. Use this changing of the season to lighten up your cooking, making the most of the beautiful, in-season produce which this country is blessed with in Spring. In turn, you’ll be kinder to your gut and lighter on your feet.
There are loads of other small hacks you can make to your diet and routine to nurture positive gut microbiota. Check out these great tips on how to improve your gut health for more useful tips.
Observe Regular Mindful Moments
Seven years ago, the NHS recognised mindful meditation as having the potential to alleviate symptoms of depression and anxiety. Since then, ‘taking a moment’ has gone mainstream, with more and more people discovering the great benefits it can bring to their overall sense of wellbeing.
One of the best things you can bring to your daily mental health regime as the seasons change and new perspectives take hold is to include a meditation in your daily routine, particularly if you’re suffering from anxiety about an increasingly busy social calendar typically associated with the warmer months (and all the looming uncertainty that goes with it).
Even a ten minute session can bring benefits, and meditating requires nothing more than a quiet, peaceful space and your own mind. There are apps to guide you, which can be really useful when you’re getting started, and most have a free version for those unable to fork out on a lengthy subscription. Calm, Headspace and Insight Timer are considered the leaders in their field.
Keep A Gratitude Diary
It’s been well documented that gratitude is a key contributor to happiness. By keeping a diary of daily appreciation, you may find yourself more grounded, humble, thankful and kind towards the world around you. The simple act of taking care of yourself through writing a gratitude diary can do wonders for your wellbeing.
Fortunately, as the warmer months begin and the prospect of a relatively normal life returning seems to grow, there’s plenty to feel grateful about right now. Try to channel some of this positivity by taking stock of the good aspects in your life, noting them down and, more importantly, nurturing the ability to notice them each and every day.
*This article is not intended to replace medical advice, diagnosis or treatment given by a qualified health professional. Instead, this article only provides information, not advice. For any medical enquiries, always consult your GP first*
