Tackling those lockdown blues
LAL’s simple tips for wellbeing boost
This week got under way with what is described by some as ‘Blue Monday’.
The moniker has been bestowed on the third Monday in January because of its perceived consequences for poor mental health.
Cold weather, dark days, the arrival of monthly credit card bills following the festive season and other factors – all, of course, set against the backdrop of the unfolding Covid-19 outbreak this year – can combine to take a toll on people’s emotional wellbeing.
This year, with lockdown in place and the added pressures of home-schooling – as well as work worries and none of the usual holidays or events to look forward to – local charitable trust Live Active Leisure (LAL) has stressed the importance of people finding ways to keep themselves grounded and well.
Ian Hutton is a wellbeing manager with LAL, which manages many of the region’s sports facilities – including those at Strathearn Community Campus in Crieff.
He explained: “For many of us January is a time of fresh starts and new goals. For all fitness providers it’s the single busiest time of the year as people turn to gyms, pools and classes to keep themselves mentally and physically well.
“This year, lockdown has stopped all of that and unlike summer when we all headed to the parks, the desire to do burpees and press-ups in the frosty grass just isn’t there for many.
“However, with the added stress of ‘lockdown two’ in what is already a tough month, it’s really important that people find a way to combat low mood.”
In order to promote good wellbeing in the winter months, LAL suggests the following simple, free, ideas:
• Fresh air: Mentally this helps clear your mind, boosts energy, makes you happy and helps you to focus. Physically it keeps the immune system healthy, aids digestion, and helps lower blood pressure.
• Stretch: In lockdown we are sitting far more than usual and a daily stretch will help
release tension in back, neck and shoulders and reduce the chances of repetitive strain injuries. It also helps to create good posture, aids blood circulation, boosts energy and reduces stress levels.
• Take breaks from technology:
Turning off your TV and putting your phone away for up to an hour to focus on other things can positively impact your mental health. Using this time to focus on a new hobby, to read a book or to do some exercise will help you to feel more energised and focused.
• Find a home workout: Overall the benefits of exercise are exactly the same in your home as they are in the gym. That means lots of feel good endorphins for your mental health, positive weight management, a stronger immune system and healthy bones and muscles.
• Rewards: Thinking about yourself helps nurture a positive mindset. Everyone will have a different idea of what a reward looks like – a nice long bath or an extra biscuit are good examples. Link them to things that need done and you can look forward to the treat after your goal.
• Meditation: Start with five or 10 minutes and build up – you don’t need to control your breath to begin with simply breathe and‘observe’your thoughts. The NHS Scotland website offers guidance on mindfulness.
• Practise gratefulness: Our life experience is based on what we focus on. Quality questions create quality of life. Answer the questions and remind yourself those answers after your meditation. Ian said these could include: “What am I grateful about in my life now? What am I enjoying most in my life now? Who do I love? Who loves me?”
• Manageable goals: Set yourself small manageable goals each day and a bigger one for every week or month. By setting goals, you can focus your efforts on what might seem like small milestones that all add up to create a big achievement.
• Sleep: Make sure your get plenty of sleep and are well-rested. It may seem like a small thing but being well-rested can help to improve concentration and relaxation, keep your immune system strong and allow your body to repair and rebuild after exercise.
• Hydration: Research has linked dehydration to depression and anxiety because mental health is driven primarily by your brain’s activity. Think of water as a nutrient your brain needs and sit a large jug beside at the start of each day.
LAL is offering everyone access to the free‘At Home Hub’resource on its website, with workouts from Perth and Kinross-based LAL instructors and programmes such as‘Couch to 5K’, ‘10-minute stretching’and more.