Au time changethe evenings get darker earlier and the pace of life seems to slow down, inviting us to slow down our own tempo. If this moment marks the transition to longer and cooler evenings, it also offers a good opportunity to refocus and take care of yourself. Having a positive, healthy and caring approach is important to preserve your mental health, especially when you work and the seasons change.
Three wellness tips to recharge your batteries at the end of the day
Helen Wells, psychotherapist questioned par The Independent explains that “Reducing daylight and sunlight can decrease levels of serotonin, a brain chemical responsible for regulating our sense of well-being”. Here are three essential tips for getting through this period with peace of mind, according to Helen Wells and Lisa Gunn, a doctor specializing in mental health, with The Independent. These small actions can transform your daily life, allowing you to welcome the winter season with a clear mind.
Maintain good food hygiene
With the time change, our bodies need increased nutritional support to adapt to the darker months. “Take advantage of seasonal vegetables during the cooler months and turn them into a fall delight”, invites Lisa Gunn. A balanced dietrich in fruits and seasonal vegetables, can improve our mood and energy levels. For example, squash, carrots and cabbage are not only delicious, but also rich in vitamins. Don’t forget hydration : In winter, we tend to forget to drink enough water, which can lead to increased fatigue and lack of concentration. Make sure you drink at least 1.5 to 2 liters of water per day. You can also incorporate herbal teas and soups to stay hydrated while enjoying the comforting flavors of the season.
Declutter your space and remove unnecessary items
Decluttering goes way beyond just physically organizing your environment, as the two experts explain. A clean and tidy space has a direct impact on your mental well-being. Clutter can cause stress and anxiety because it creates visual stimulation that distracts the mind and makes it difficult to concentrate. Lisa Dunn explains that an uncluttered environment promotes a calm atmosphere, conducive to relaxation and creativity: “When your environment is cluttered, chaos constantly competes for your attention and limits your ability to mentally focus and process information”.
Ask yourself how much you use your items, donate and recycle what you no longer need. As you simplify your space, you’ll feel lighter and more able to focus on what really matters in your life. Additionally, the process of decluttering can also be therapeutic. By sorting through your belongings, you can take the time to think about what is really useful to you. Creating a harmonious living space has the power to reduce mental fatigueimprove your mood and strengthen your ability to manage stress.
Maintain a suitable sleep schedule
The time change can disrupt our sleep pattern, so it’s crucial to establish a routine that promotes restful sleep. Try going to bed and getting up at the same time every day to regulate your body clock. “As adults we often forget this, but it can be helpful to practice waking up and going to sleep at the same time”, explains Lisa Gunn in the columns of the British newspaper.
If you have trouble falling asleep, Dr. Loris-Alexandre Mazelin, psychiatrist and somnologist, co-founder of the Eléa Santé sleep and mental health center, explains that it is possible to try the “brain tapping“. Near Current Womanhe explained that this method involves tapping specific areas of the face and upper body with your fingertips while controlling your breathing. The expert also advised ASMR: “if it relaxes you, nothing stops you from trying to listen to them… and not to watch them” explains Dr. Mazelin. The latter strongly advises against the use of screens before sleeping, because their blue light keeps you awake and disrupts the sleep rhythm and the production of melatonin. You can also incorporate relaxing rituals into your evening routine, such as reading, meditation or breathing exercises.
Sources :
- How to recharge after work during dark and gloomy evenings – The Independent – 25 octobre 2024
- Sleep: good reflexes to adopt to fall asleep more easily – Femme Actuelle – August 22, 2023
