12 simple steps to pale the winter blues by Brita Benson
“In the depth of winter, I finally learned that
within me there lay an invincible summer.” Albert Camus
If you’re prone to bouts of seasonal depression, feel lethargic or lack motivation… Try these
simple steps and watch your spirits lift…
- Exercise at least 2-3 times per week . Research has proven that maintaining a regular
exercise routine helps beat depression, anxiety and low self esteem, increases life
expectancy and combats health conditions and disease.
- You are what you eat – food is power. Snacking on raw veg, fruits, nuts, seeds and
raisins will keep a sugar fix at bay. Eat avocados, leafy veg, salads, nuts, grains,
Vitamin D, Iron supplements (Floradix is superb). Keep healthy snacks easily to hand
so you’re not so tempted to eat sugary junk foods when you need a boost of energy.
Prepare well for the week ahead by making a shopping list and get stocked up with
the right ingredients, prepare your lunch food box for the following day before you
go to bed. If you’ve prepared well, you’re more likely to eat well.
- Breathe deeply. When we’re tired or stressed our breathing pattern changes. It can
become shallow, rapid or can be hardly there at all. At these times remember to Take
4-6 deep conscious breaths, relax your shoulders, your neck and facial muscles,
letting go of tensions and strains as you breathe out. Inhale for the count of 4,
exhale for count of 6. Count to 6 before responding within a stressful situation.
Breathe in and out, count to 6, rather than react.
- Take a lunch break. Get out of the office and away from the computer at lunchtime.
We need all the sunlight and fresh air we can get during shorter winter days. A brisk
walk for 20 minutes will increase your heart and metabolic rate; increased oxygen
will stimulate your brain cells, keep your energy up during the afternoon.
- Drink water. 6-8 glasses a day. Our bodies are made of over 80% water therefore
replenishing is essential for good health and to aide elimination of toxins.
- Dry skin brushing. Purchased at chemist or health shop. Start the day by using the
brush against dry skin, with long sweeping motions. This increases circulation of
blood, oxygen and lymph around the body which in turn aides release of stagnant
energy, toxins and waste from the body. It feels great and acts as a fabulous
morning wake up for the entire system.
- Reduce your intake of caffeine, alcohol and sugary drinks – substitute with herbal
teas, fruit smoothies and natural fruit juice.
- Smile and relax. List 6 things you are grateful for about your life as it is right now.
Treat yourself as you would your best friend, speak with compassion, kindness and
- Do something for someone else – a random act of kindness to a stranger can be
uplifting for you both.
- Keep a journal , take up a hobby, spend time with people who nourish and encourage
- Get plenty of rest and try to maintain a healthy sleep pattern.
- Take up a regular yoga practice and whatever you choose to do – enjoy it and have
“Winter is the time for comfort, for good food and warmth, for the touch of a friendly hand and for a talk beside the fire: it is the time for home.” Edith Sitwell, Poet
If you would like to find out more about holistic health care and how it can help you, please email: firstname.lastname@example.org
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