Feel like you have been struck with a case of the winter blues?

You are not alone. The dark and gloomy winter weather can make us stay indoors, exercise less, be unsociable and eat unhealthily.

Here are six tips from the SANE Australia Help Centre to help you look after your mental health this winter.

Get outside in the sunlight

Get outside each day — sunlight can help boost your mood and supports your body’s vitamin D production.
Make it part of your routine — go for a walk, eat lunch outside or spend some time outdoors.
Let the light in — open your blinds and sit near a window when you can.
Know your UV — use the SunSmart app to check UV levels and find out when sun protection is needed.
In winter, Tasmanians generally need around 30 minutes of midday sunlight to support healthy vitamin D levels.

Get moving — exercise can help improve your mood and beat the winter blues. Choose something you enjoy or challenge yourself to try something new.
Make it social — exercise with a friend or join a group or organised event.
Mix it up — try fitness apps, podcasts, workout videos or different activities.
Aim for around 30 minutes of exercise, five days a week.
Reward yourself after a workout with a warm bath, spa or another relaxing activity.
Exercising after dark? Stay safe — wear bright clothing, choose a familiar, well-lit area, stay aware of your surroundings and avoid headphones.

Embrace the cold weather

Embrace the cold — try to see winter as a season to enjoy, not just endure.
Rug up and head outside — wear a warm, wind-resistant jacket, scarf, beanie and gloves.
Enjoy winter activities — try skiing, snowboarding, tobogganing, building a snowman or visiting natural warm springs.
Make the most of cosy indoor time — read a book, do a puzzle, watch a favourite TV series or relax by the fire.
Get cosy — enjoy a warm drink and snuggle up under a blanket.

Make time for others — staying connected with friends and family can help boost your mood during winter.
Accept invitations — even if you only stay for a short time, making the effort to socialise can make a difference.
Enjoy being around people — visit a gallery, go to the movies, attend a concert or simply spend time in a shared space.
Volunteer — connect with others while contributing to your community and making a positive difference.

Choose fresh foods — cold weather can make sugary and high-fat comfort foods more tempting.
Support your mood — while these foods may provide a short-term boost, a balanced diet can help support your overall wellbeing.
Include vitamin D-rich foods — fatty fish and portobello mushrooms can provide small amounts of vitamin D.

Talk to someone — if you are concerned about your mood or mental health, speak with a friend, family member or health professional.
Reach out at school — contact Mrs Conway at mconway@calvin.tas.edu.au or another member of the Pastoral Care Team.
Get help in a crisis — call Lifeline on 13 11 14.
Connect online — SANE Online Forums provide a safe, free and anonymous space to connect with others and find support.

Based on an article posted by Tanya Peisley in Wellbeing.

Look After Your Mental Health This Winter

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