Survive & thrive over the winter

With Christmas done and long, dark days stretching ahead, this time of year can be tough. But it needn’t be this way. Fiona Duffy asks the experts how to beat the blues and brighten up

IF YOU’RE on a Christmas comedown and feeling glum, join the club. “Once the tinsel is swept up and champagne flutes put away, January can seem like a bit of a downer,” said Dr Meg Arroll, psychologist for Healthspan.

But even on the darkest January day, there are ways to brighten up. Here we ask the experts how to thrive – not just survive – this month.

Put down the mince pies

“The average person gains 5lb from overindulging at Christmas, and a diet high in processed food can lead to inflammation, lethargy and low mood,” said nutritionist Nicci Clark, founder of Re:Nourish soups.

“Fuel your body with nourishing, wholesome meals and hydrate with eight glasses of water a day.”

…but savour a Quality Street

“This is a really simple way to practise being in the moment,” saids life coach Amanda Alexander (amandaalexander. com). “Choose one sweet. Listen to the wrapper crinkling and notice how it catches the light. Savour the aroma, then place it on your tongue, feel it start to melt and enjoy every second.”

But restrict yourself to just one.

Soften the comedown

“Wreaths aren’t just for Christmas,” said interior designer Abigail Aherne (abigailahern.com). “Why not keep one on your door all year round? Choose versions made with foliage and twigs. Keep fairy lights up too – drape them over mirrors or along shelves and dot twinkling tea lights around to create a warm, inviting space.”

Spruce it up

Sign up to have your real Christmas tree recycled by fundraisers. You’ll raise money, spare your car boot from a deluge of needles and do your bit for the planet. St Giles Hospice in Sutton Coldfield and Lichfield, Staffs, raised £60,000 last year with its Treecycle scheme. Google “local Christmas tree charity collection” for details.

Look up

Discover the joys of sky gazing. “We can enter a meditative state, with our eyes open,” said mindset coach Chris Freer (upbeatlife.co.uk). “By focusing on the beauty of nature and the universe, we calm our minds and turn on our parasympathetic (rest, digest and repair) system.” Try the Cloud a Day or Cloudspotter apps.

Change sheets

Something as simple as fresh bedsheets can boost happiness, says Suzie Sawyer, clinical nutritionist ( feelaliveuk.com). “Make your bed a real sanctuary in January by changing the sheets often and spraying them with lavender.”

Blooming lovely

“Hanging baskets and window boxes aren’t just for summer,” said gardening expert Gena Lorraine ( fantasticservices. com). “For a winter display, try evergreen ferns like deer fern or hart’s tongue, with heathers and cyclamen, or large nodding hellebores in fresh white or pink.”

Laugh it off

“It’s not surprising that people who laugh more report increased happiness levels,” said Dr Marianne Trent (goodthinking psychology.co.uk).

Browse comedy choices on catch-up services and bookmark them ready to watch when needed.

Seek out snowdrops

“These beautiful flowers start blooming now, until March, often appearing suddenly and en masse in lightly shaded woodland areas,” said Gena. “Look out for dramatic carpets of flowers on woodland and park walks. Enjoy your garden while you put out food for birds. The first buds and glimpses of daffs and crocuses will remind you spring is on the way.”

Let there be light

Feel like winter is lasting for ever? Follow sunrise and sunset times on weather forecasts and notice the sun is rising earlier and setting later by a few minutes each week. Spring is coming.

Grab your litter picker

Having a purpose in life is essential for happiness, says positive psychologist Miriam Akhtar (positivepsychologytraining.co.uk). “Examples include learning new skills, supporting a charity or campaign, and volunteering. Joining a litterpicking group will get you outdoors, connect you with others, and improve your local area – all boosting your mental health.”

Get moving

Not exercising is like taking depressants, says positive psychology lecturer Professor Tal Ben-Shahar.

“Moving the body releases endorphins, the feel-good hormones which trigger positive feelings,” added Miriam. “Anything that raises the heart rate will do. But choose an activity that is a pleasure rather than a pain, so it feels more appealing.”

Find groups at cyclinguk.org and walkingforhealth.org.uk.

Don’t let rain stop play

Three in five people are put off from exercising when it’s cold and wet, according to a study by Spatone.

“But there is no such thing as bad weather, just bad clothing,” said Miriam. “A waterproof coat and boots serves you for years and enables you to get out in rain or snow, boosting emotional and physical health.”

Get an early night

Studies show persistently denying yourself your ideal slumber quota raises the risk of depression and anxiety.

Count back eight hours from your wake-up time and ensure you’re tucked up in bed by then.

Say no to that extra episode, set a bedtime alarm and stick to it.

Give it a whirl

“Random acts of kindness have a huge impact on giver and receiver – flooding the nervous system with feelgood chemicals,” said Amanda.

Take a few seconds to let another driver pull out in front of you, leave a tip, pop a tin of beans in the supermarket food bank and hold the door open for the person behind you.

Feel awesome

People who’ve recently been in awe are more likely to report higher happiness levels, says Marianne.

Climb a hill and admire the view, watch breathtaking nature shows by Sir David Attenborough or browse world heritage sites at whc.unesco.org.