Prep your MIND

Shorter days and grey weather can be mentally challenging for anyone, but if this particularly resonates with you, it’s important to consider preventative care, rather than responding reactively once you’re stressed or suffering from low mood.

1 DIARISE YOUR DOWNTIME. ‘Schedule time out now for late November and December to do something purely for yourself,’ recommends Joanna Konstantopoulou. ‘It can be as luxurious as a spa day or as simple as a countryside walk with a friend; either way, moments of downtime can make all the difference to your mental health. Get them booked and make them immoveable.’

2 TRANSFORM YOUR APPROACH. Cognitive behavioural therapy (CBT) can be effective for SAD (it’s recommended by NICE) and teaches you proactive ways to approach winter. To learn more about identifying negative thought patterns and some of the strategies used, listen to the Mindthatego podcast episode called Banishing Winter Blues, featuring Dr Kelly Rohan, a specialist in CBT for SAD. Also, read Winter Blues: Everything You Need To Know To Beat Seasonal Affective Disorder by Norman E Rosenthal for a comprehensive guide to SAD treatment options and what you can start doing now to prepare.

3 EXPAND YOUR YOGA HORIZONS. ‘As we head towards the end of the year, we often forget the importance of pausing and giving ourselves permission to rest,’ says meditation and yoga expert Caroline Lucas (carolinelucasyoga.com). ‘Restorative yoga brings your body to a place of rest, which engages the parasympathetic nervous system, initiating a sense of calm, lowering blood pressure and heart rate, and improving digestion.’

TRY THIS… Reinvigorate the lymphatic and immune systems, and calm the mind, by ‘reversing gravity’ with this restorative pose. Prop a bolster or long, firm sofa cushion up on two yoga bricks or a stack of books. Lie down and extend one leg at a time up on to the bolster. Rest your arms to the side of you and your head on a blanket. Close your eyes. Hold this position for five minutes.