How to Beat the January Blues
January is one of the bleakest months of the year with bitter weather, empty bank accounts, long dark evenings and no Christmas festivities to look forward to. For vulnerable people, this time of the year can be particularly challenging.
Seasonal Affective Disorder (SAD), also known as ‘winter depression’, can result in increased irritability, a lack of energy, feelings of depression and weight gain.
Here’s some top tips for getting the better of those pesky winter blues this January.
Get outside as much as possible
Spending time outside and enjoying some fresh air is one of the best ways to blow away any winter cobwebs. A walk outside every day can be extremely beneficial for mental health, as well as helping you stay physically active.
It's been proven that reduced exposure to sunlight can increase the symptoms of SAD, so soaking in some vitamin D outside during the daylight hours is essential for keeping the blues at bay.
If you or your loved one are less mobile, a daily visit to the garden can work wonders, too. Don’t forget that a walking stick, walking frame or wheelchair can be a great aid for staying mobile and exploring the outdoors. Don’t forget to wrap up warm with plenty of layers.
Stay active and exercise
Exercise isn’t just good for the body – it also releases endorphins, the brain’s feel-good neurotransmitters. Stretching and walking are simple ways to get your blood pumping, and there’s plenty of low-impact exercises suitable for older and less able people.
Socialise with friends and family
Loneliness can be one of the leading causes of winter sadness in vulnerable people. If you are able, join local groups and participate in activities where you’ll meet people in similar circumstances to yourself. You could volunteer with local charities, join clubs at a community centre or, if you are religious, attend services at your nearby place of worship.
Organise regular catch ups with friends and family, whether in person, over the phone or virtually, using apps like Skype or Facetime.
Eat regular and healthy meals
Eating a healthy, balanced diet is essential for your wellbeing, especially for older or vulnerable adults. You should eat three meals a day, ensuring to include plenty of carbohydrates, fruits, vegetables and protein in your diet. Hearty, warming meals like soup, stew and curry can brighten up a cold winter day, and cooking can be an enjoyable activity to boost your mood.
If you do not enjoy or are not able to cook, there are plenty of healthy ready meals available in supermarkets or from specialist ready meal providers. There is an endless selection of meals from a variety of cuisines to choose from, and storing these in your freezer can ensure you eat well – even on days you don’t feel like cooking.
If you or your loved one would benefit from domiciliary or residential care, get in touch with the Wessex Care team today to discuss your requirements.
