Hey! TJ here from The Gibbons house, thanks for joining me!
Since the clocks changed here in the UK, the days have become so much shorter and it's dark by 5pm! On top of that, here in Herefordshire we haven't seen the sun since October, it's been so cloudy and foggy.
It's damp, grey and gloomy. And quite frankly, so is my mood! It's hard to stay positive and be happy when the world feels cold.
Up to 20% of the population in the UK experience the 'winter blues,". Though many more have seasonal 'down days' that are more common in the winter, and we aren't even in winter yet!
Here, we are going to explore why our moods become so low during the winter months, and then we will check out 10 ways we can make ourselves feel better!
Disclaimer: I am not a medical professional and some of these tips are not backed by science, only experience or suggestions. If you are feeling depressed or hopeless, please reach out to your local GP, friends and family or other professionals who can help you through this dark period. Just know that you are not alone and there is always someone out there for you.
Why are the 'winter blues' a thing?
Well, when the clocks change, it messes with our internal clocks. We suddenly go from having dinner in the day light to having it in the dark. Our bodies don't like the sudden change.
Not to mention that less day light hours means less vitamin D absorption leading to weakened immune systems and lower moods.
The longer nights can increase melatonin levels, a hormone that helps regulate our sleep patterns. This can increase lethargy and fatigue.
Additionally, we are more likely to have our heating on and windows closed, decreasing the natural air flow through our homes and allowing toxins to build up.

What can we do to improve our mood?
Even though we might not be able to chase away the blues completely, there are ways to improve our moods and make us feel better, even temporarily. Being down is okay, though, you should never feel bad about not being happy. It's okay not to be okay, as the saying goes. If you do want to help yourself feel better, here are 10 things you can try to cheer yourself up. Each one of us is different, we work differently and our brains are wired as such, meaning what works for one person might not work for another. Figure out what works for you, and stick with it!
1) Take a shower/bath
2) Make a herbal tea
3) Spend time in nature
4) Hang out with friends
5) Open the windows
6) Take vitamin D supplements
7) Eat a healthy meal
8) Self care
9) Write down what you are grateful for
10) Acknowledge your feelings
Keep reading for more information about each tip!
1) Take a shower/bath

Eh. Boring, I know. But sometimes something as simple as taking a shower or having a bath can make us feel better. When we get into that rut of feeling horrid, we tend to forget about important things like self-hygiene, eating and drinking. So, take a shower or a bath. I know, I know, it's easier said than done. Trust me, as someone who takes at least
10 minutes to 'work up' to having a shower, I totally understand how difficult it can be. But there is something that I can always rely on being so, that I will feel better afterwards.
You get to clean all the grime, dirt and excess oils off your skin, enjoy the smell of your shower gel or scent bomb or whatever, and then get out feeling refreshed. You could even put some calming or motivational music on to help you get through the process.
If you are having a bath instead, you get to soak in warm water and breathe in the steam that circulates the room. It's simple but affective, and one of my go to things when I am feeling down or outright crap!
2) Make a herbal tea
There are multiple benefits of doing this. Not only are you hydrating yourself, because we all know that most of us in our daily lives do not drink enough water let alone when we feel blue, but choosing the herbal tea for your specific need can make a huge difference to your mood. Breathing in the steam can also help clear your head and nasal passages, aiding recovery if you are ill or experiencing brain fog.
Mint tea is a great stimulator, whilst also calming you and aiding in digestion.
Chamomile is a calming herb which can help slow your thoughts down should they be racing.
Lemon tea can be refreshing and awakening.
Ginger tea is spicy and warming.
Nettle tea provides many nutrients, giving your body a boost.
Whatever you feel would help you in that moment, do it! There is nothing bad that could happen by having a hot drink, and they are comforting.
3) Spend time in nature

One of the best things you can do to improve your mood, even when you aren't having a bad day, is to head outside. Whether it's sitting in the garden with a hot drink, walking around the estate or going to the woods, beach or mountains, your guaranteed to feel better. There is research that shows that spending time in nature can reduce depression and anxiety levels. The fresh air can instantly make your body feel more relaxed, and listening to the birds, dragging your feet through crunchy leaves and feeling the sun, wind or rain on your skin can ground you in a way nothing else can. Nature is hugely important to me, and I am lucky enough to have a job where I am outside all day everyday so I can soak up the benefits non-stop. But if you have been shut up inside all day at home or at work, staring at a tv, laptop or on the phone, switching your brain off from technology for even just 10 minutes can make a huge difference.
That's one of the benefits of having a dog, you have to get out for a walk every day, even when you don't want to. Walking my dog Anayah every morning before my coffee and breakfast wakes me up in a way nothing else can, and when she was injured and I was unable to walk her, it hit me so hard because I didn't have that hit of fresh air and exercise to set me up for the day.
4) Hang out with friends
This idea wont be for everyone, as socializing can take a lot of energy and effort at any time, more so when you are not functioning at 100%, however, that's when your friends become even more important. Spend some time with them. It doesn't have to be anything drastic or energetic. You don't even have to talk, if you don't want to. Just watch a movie and get a take away. Having people that you love and trust around when you are in a low place can shift your mindset and help you feel less alone. You never know, one of your friends may have been through something similar and may be able to give some advice about your situation. True friends will be there for you through the highs and lows.
If your up for something more exerting, meet them for a coffee, go to a garden centre and have a look at the plants or go window shopping in an evening in town. It doesn't matter what you do.
I know this is a tricky one, especially if you don't know who your friends are or you have a limited supply of them. I recently found two incredible women I am privileged to be close friends with, and I know that I can call on them for whatever. We make an effort to take it in turns to cook a meal and have movie nights just the three of us so we can chat, banter and rant.
If you struggle to make friends or you find yourself not wanting to reach out to any of them, there are always people you can talk to. Facebook has so many incredible communities for when you are suffering with mental health issues, and there are websites, phone numbers and charities who will always listen if that's a route you want to go down. Asking for help is the hardest part, it gets easier after that.
5) Open the windows

Remember those horrible toxins I said that can build up inside your home and other buildings when the windows are shut? Yeah, they are nasty. Things like Carbon Dioxide, dust particles, odours, smoke, hair, allergens and even mold and mildew can build up. You then breathe that in which can cause allergies, breathing issues, irritations and long term health concerns, not to mention what the toxins will do your head!
Whenever possible, crack a window open for an hour or two. This improves the air quality drastically! I always, unless it is super cold or windy, have my bathroom, toilet and bedroom windows on the latch, and whenever the weather is nice enough, I have the other windows open for an hour or more!
I also use an air purifier in my bedroom every night as I have a lot of allergies, both in and outside the home! The purifier improves my sleep quality and ensures I get enough rest without waking up bunged up!
6) Take vitamin D supplements
Did you know that you only need 15-20 minutes in the sun daily to get your Vitamin D requirement? It's so cool that nature provided us with a way to keep our energy levels high and our immune systems at their best whilst giving us natural light.
But, here in the UK, we often can go a whole week without seeing the sun once. Here in Herefordshire, we have not seen the sun in 8 days, and the cloud cover is so heavy that very little UV will be making it through.
A lack of Vitamin D can cause or worsen low mood, chronic illnesses, fatigue, immune functions and so much more. While some foods can provide Vitamin D, such as eggs, fatty fish and some cereals (many have added Vitamin D), the sunlight is the most efficient way of getting the much needed booster into our systems.
Some people, such as myself, have absorption issues where we cannot absorb Vitamin D through our skin.
What can we do to combat the lack of sunshine? Take supplements!
I am one of those people who I would rather get goodness from the natural source, but when that source fails, supplements are a great fall-back. I take a Vitamin D tablet every day. During the winter I use high dosages than in the summer, as per my doctors instructions. I can always tell if I have forgotten to take it for a day or two! I get tired, irritated and have a terrible brain fog.
It is super important to chat to your doctor before adding any supplements to your diet!
7) Eat a healthy meal

"But, TJ, I really don't feel like cooking!"
Yeah, Yeah, I know. And that's the spiral of depression or low moods. You don't feel like doing anything or you can't do anything. leading to you not eating and drinking properly, which in turn results in your body not being able to work at its prime rate, decreasing your over all health and well-being, making you feel even worse.
I am a sucker for not cooking decent meals, especially on nights where I am so tired, I literally just want to eat and sleep.
So, now, on the days where I am feeling well enough to do so, I bulk cook meals and freeze the left overs. Then, when I am super busy or feeling utterly low, I can take a meal out of the freezer, heat it up and boom, I have a super healthy, balanced meal without the effort. It's easy, really. When cooking normal meals, just add enough ingredients to make an extra portion. You don't even need to use fresh ingredients! There are so many options now like frozen or tinned veg (frozen is better, if you have the space, but tinned is still good!).
One of my favourite go to meals for nights I can't be bothered or actually can't function is a jacket potato and beans.
I bulk-cook jacket potatoes and then freeze them, but they are super low energy to cook from scratch, just stick one in the air fryer or oven for an hour and boom, done!
Eating well is crucial for your body and mind to work at their best.
You need a varied diet to obtain the various minerals, vitamins and nutrients your system needs.
Also, good food always tastes better, and when you enjoy the food you eat, you are more likely to eat it!
8) Self care
Your feeling down, and everything seems against you. Curled up in bed in the pjs hiding from the world, or binge watching programmes to make the time go faster.
You feel bad about feeling bad, then you feel bad because you smell and you haven't showered for days, or you realise your hungry because you haven't eaten.
Self care is so important, especially on the bad days. Never, ever, feel bad about looking after you. You want to take an hour long bath? Go for it. Paint your nails, do a face mask, shave your legs, soak your feet, go to the spa, eat an entire tub of ice cream and don't feel guilty about it.
Go dancing, do some yoga or breathing exercises, read a book or listen to a podcast. Anything that you want to do that will make you feel better. This is about you and no one else!
9) Write down what you are grateful for
Gratitude is powerful, and it can be grounding to go through the things you are thankful for in your life. Start with the most obvious of things, like having a roof over your head and clothes on your back, and then start looking deeper, like friends, family or loved ones or pets. Other things may include access to medical care, being able to go to the supermarket and buy ice cream and the ability to watch your favourite programme or movie on a screen.
Then, push yourself to focus on little things, like the feel of the sun on your face or the smell of the candle you haven't lit for a while, the taste of choclate or the crunch of a fresh apple.
Nature can provide things to be grateful for, too, like how everything has a purpose and a plan, nothing is an accident. Spider webs glisten in the dew, rain smells incredible, bee's buzz around finding their next sugar hit.
When you start thinking about how many cool and awesome things there are in the world, it becomes a slightly less horrible place to live. Gratitude work can help you pause and be in the moment, calming your thoughts and distracting your negative spiral. Keep a journal next to your bed and write down 5 things every day that you are grateful for, see what happens.
10) Acknowledge your feelings
It's okay to not be okay. It's okay to have the feelings you are feeling. It is not selfish to acknowledge them, it does not mean you are weak.
If anything, acknowledging your emotions makes you strong as its a scary process. But registering your feelings and being able to fully understand what they are is a great way to create mindfulness in your routine. Every emotion is welcome, valid and allowed, though you may find that some of the emotions you are feeling have no place in that moment or are feelings that have no 'reason' behind them. Becoming self-aware can help you keep on top of your emotions and thoughts, and naming your feelings can help 'tame' them, in a way. By giving them a name, you control them, not the other way around.
Angry at something going wrong? Check in with yourself to confirm it is just anger you are feeling or if there is something else behind it like fear or frustration. Remember that journal we said about? You can use it to jot down your emotions, too.

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Feeling depressed is a horrible experience, and if you are dealing with it, I am sorry. You are not alone and there are resources out there for you, all you need to do is take the first step and ask for help.
I hope these tips give you some relief, or inspiration to find a way to help yourself feel better, though, remember that being down is okay. You are not expected to be happy all of the time, you are not expected to have your sh*t together at all times.
Everyone has down days, but some experience it worse than others, to the point where the wiring in their brain changes because of it.
It is not a sign of weakness to look after yourself or ask for help.
If you have any other tips that help you when you are low, comment them below or connect with me on social media, I am constantly trying to better my knowledge and fill my toolbox with cool, useful and quirky ideas.
Until next week!
TJ.
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