The winter can be a hard time for many people. With dark cold and long nights, seasonal depression is very common. This is a response to low levels of sunlight throughout the winter months that affect your production of serotonin. You get vitamin D from sunlight, so during summer months you get an additional boost of that serotonin. This is just one of the reasons why it is so important to take steps to improve your mental health in winter. Here are a few tips:

• Engage in Physical Activity: Regular exercise is a powerful mood booster. Even during winter, finding indoor activities like yoga, dance, or home workouts can help combat the winter blues.
  
  
  
  
• Nutrition and Hydration: Maintain a balanced diet and stay hydrated. Winter months sometimes lead to poor eating habits. Journal your daily food choices and reflect on how they impact your energy and mood. This can make it easier to be aware of the foods that make you feel good, and those that don’t give you so much energy. Although it is very cold in winter in the UK, it is still essential to keep hydrated, and to drink your recommended daily amount.
  
  
• Connect with Loved Ones: Social isolation can worsen mental health. Make an effort to connect with friends and family, whether through video calls, messaging apps, or meeting in person.
  
  
• Practice Mindfulness and Meditation: Incorporate mindfulness exercises or meditation into your daily routine. Meditation is a great way to reduce stress levels, and to tackle overthinking.
  
  
• Set Realistic Expectations: Manage your expectations during the winter season. Understand that it's normal to have both good and challenging days. Book in activities and a holiday if you can. If not, make sure that you have days where you relax and re-energise yourself.
  
  
• Learn Something New: Winter can be an excellent time to acquire new skills or hobbies. Document your journey as you learn to play a musical instrument, cook a new cuisine, or master a craft.
  
  
• Seek Professional Help: If you're struggling with severe winter blues or depression, don't hesitate to reach out to a mental health professional.

How You Can Use Journaling To Help You This Winter:

• Gratitude Journaling: Dedicate a section of your journal to gratitude. Each day, write down a few things you're thankful for. This practice can help shift your focus from negative to positive aspects of life.
  
  
• Creative Journaling: Use your journal as a space for creative expression. Explore poetry, short stories, or artwork. Creative endeavours can be therapeutic and provide a sense of accomplishment.
  
  
  
  
• Track Your Winter Activities: Create a winter bucket list and journal your experiences as you check off activities like hiking, ice skating, or cozying up with a good book. Reflect on the joy these activities bring.

Browse our website for your perfect notebook! If you are looking for a notebook for journalling and to help you feel better over the cold months, we would recommend the nu: craze pastel mindfulness journal. The internal pages are designed to help you plan your days and weeks, track your sleep, food and drink and your wellness goals. You can fill out the date yourself so you can start using this helpful planner any time of the year. These books include a matching bookmark and a back pocket to store loose sheets of paper.

Remember that journaling is a flexible tool, and you can adapt it to suit your unique needs and preferences. Whether you use it for self-reflection, goal setting, or creative expression, journaling can be a valuable companion on your journey to better mental health this winter.