From winter stress to wellbeing
Read on to learn some very practical advice from training expert, Mark Walsh, on making some positive changes in your life.
At this time of year many people feel a bit down and stressed as another long British Winter wanes. Low light levels can have a cumulative effect on people’s mood over the winter leading to full-blown Seasonal Effective Disorder in the worst cases. Other stresses are also at work like challenging waistlines and finances post Christmas, failed New Year’s resolutions, and this year the snow chaos! Happily things are well past the worst – with 25 January officially “The most depressing day of the year”.
This article focuses on a few ways to increase your wellbeing at this time of year for the general population. It is not medical advice and those suffering from serious conditions such as depression should consult a doctor as ever. Here are my top tips however, to move from winter stress to wellbeing.
Step into the light
As light levels increase take time to go for walks. This will not only expose you to mood enhancing sunlight but exercise has a positive effect on mood as well. There are of course other forms of exercise which are beneficial (swimming, yoga, cycling) but walking is cheap and readily available. Some people also find UV light-boxes beneficial.
Work, rest and play
The army have found over years of experimenting and pushing people to their edge that for sustainable work people need 8 hours of sleep and recreation for each eight hours of work. While people vary slightly and can push themselves far harder than this for a while, this basic “equation” cannot be changed if you want to keep doing what you do. The only way I know of to “cheat the system” is to make work itself more like play.
Re-resolve – and give yourself a fighting chance!
If you have made resolutions but not been able to keep them, you may wish to recommit using the following (willpower alone will not work):
- Create a supportive environment (e.g. if you are trying to eat less chocolate, do not have it in the house!)
- Make resolutions SMART – specific, measurable, achievable, realistic and timed. Little baby steps lead to progress better than trying to change it all at once.
- Set yourself as someone who “IS doing X”, not someone who is “trying not to do Y” – keep it positive.
- Have a reminder as to why you are making a change to motivate yourself – a photo of a loved one placed on your desk with a note on it.
- Establish a “community of support” – hang around people who want to help you, rather than those who reinforce the old habit.
- Make yourself publically accountable and make consequences – e.g. tell your whole office you are stopping smoking and will give a charity of their choice £100 if you smoke again.
Diet/Diet?
Adopt a sensible and sustainable healthy eating plan to feel good from the inside out. No fads, no quick fixes, just a balanced diet containing low levels of fat, high levels of fresh fruit and vegetables and a little bit of what you fancy to do you good. Alcohol, nicotine and high levels of caffeine (4+ cups of tea/coffee per day) have a negative effect on stress and wellbeing.
Meditation and mindfulness
Mindfulness – paying attention to the present moment – has been shown to have a positive influence on wellbeing (see for example the work of Kabat Zinn). Mindfulness can take the form of simply being aware of the taste of the food you are eating or formal meditation.
Positive psychology
The modern research on the psychology of happiness (see for example the work of Martin Seligman) offers a lot if you are suffering from winter blues and stress. Modern psychologists agree with much traditional spiritual wisdom recommending focusing on gratitude, activities in which you enter “flow” states and contributing to others (self-obsession isn’t the answer).
Pay attention to your thinking
We all live “in” the stories we create about the world. One event may trigger different narratives in different people (e.g. while waiting for a date to show up – “she’s late because she doesn’t care, because she had a car crash, because things happen, because she’s stupid, because I’m over keen” etc). Pay attention to the stories you live in about the world and ask if they are true, and if they serve you?
Take control of your finances and life
If finances are stretched look at your incomings and outgoings and take control of your finances – denial does not help. It is not being rich that makes people feel good but having a sense of control of their own destiny, and this applies to areas other than money. This “self efficacy” is crucial to wellbeing and getting things done, and taking the stance of a responsible active person rather than a victim is crucial to overcoming challenges. Note this means that you can’t moan and whine about things, though getting empathy for things you genuinely can’t change is also positive.
Doing it!
Most people know the majority of the factors that reduce stress and increase wellbeing. I sometimes joke in my business training workshops that my mother could sue me for copyright infringement as much of what I teach is common sense that I got from her! What is, however, not common is employing this knowledge thoroughly to make a difference. It is in establishing regular patterns of practice that will lead to positive change. May Spring bring you health, wealth and happiness...but it probably won’t unless you put the work in.
About the author
Mark Walsh leads business training providers Integration Training. Based in Brighton, Sussex, Birmingham and London UK. They are specialists in wellbeing and stress training, leadership training, team building and time management training. Contact Mark on 07762 541 855 or visit his training blog.
Article copyright YourDoc Medical Ltd 2010. All rights reserved.
