With the days still short and temperatures low, many people experience a feeling of lethargy, sadness, or a general sense of melancholy often referred to as the "winter blues."
The lack of sunlight and increased time indoors can contribute to a dip in mood and energy levels. But there is good news – there are many effective strategies to combat these seasonal challenges and keep your spirits high throughout the winter months.
The clinical team at the Community Help Service (CHS) Brussels-based Mental Health Services Centre have provided some tips on how to beat the winter blues and embrace a brighter, healthier year ahead:
- Human Contact
Make plans to meet up with friends – scheduling in advance ensures you’ll have events in your diary to look forward to.
Don’t underestimate the power of a hug – with loved ones or pets! If you don’t have a pet but crave some furry companionship, visit one of the growing number of cat cafes in Belgium.
Alternatively, you may want to treat yourself to some relaxing physical therapy or massage.
- Embrace the Outdoors
Whether it’s a stroll around the city looking at the winter lights or your daily commute, spending time outdoors can lift the mood and immunity. Try getting off the metro or bus one stop early and walking the rest of the way. For a deeper connection with nature, maybe 2025 is the year to try forest bathing or ‘shinrin-yoku’ an increasingly popular practice in which you immerse yourself in the sights, sounds and smells of the forest.
- Stay Active
Find a sport or physical activity you enjoy and can maintain – running long distances or intense gym sessions aren’t for everyone, but even a brisk walk can offer significant health benefits.
If outdoor activities don’t appeal, explore the many indoor options like swimming, yoga, pilates, martial arts, padel, swimming, indoor tennis, squash, badminton, bowling, trampolining, or martial arts to name a few.
https://ramagyasportsacademy.com/15-intriguing-indoor-sports-to-maintain-your-fitness-at-home/
- Light Therapy
Luminotherapy (light therapy) is proven to be effective for those suffering from seasonal affective disorder (SAD) and other forms of depression. Light boxes, lamps or glasses can be used at home. Those with bipolar disorder should consult their doctor first.
https://www.healthline.com/health/depression/light-therapy
- Boost Your Vitamin D
Low vitamin D levels can cause fatigue, muscle weakness and mood changes. Get your levels checked and consider a supplement if needed.
- Practice Meditation
Even 10 minutes of daily meditation can improve mood and help with moderate depression. Apps like Headspace or Calm make it easy to get started.
- Prioritise Sleep
The recommended seven hours a night can be hard to achieve but fostering good sleep hygiene will ensure you are set up for better sleep: adjust the light and temperature in your bedroom as needed, avoid large meals or snacking after 8pm, limit day-time napping, and opt for reading over screen time before bed.
For more tips see https://www.sleepfoundation.org/sleep-hygiene
- Mind your Diet and Alcohol Intake
Winter can be a time when we eat more sugar, highly processed comfort foods, and carb dense foods. Make sure you are still incorporating fruit, vegetables and protein into your meals. Frozen fruit and vegetables are a good alternative if fresh produce is not available.
Keep an eye on your alcohol consumption, as it’s a depressant. If a completely ‘dry’ month feels daunting, aim for three or four alcohol-free days each week. With the increasing choice of ‘no’ and ‘low’ alcoholic wine, beer and spirits available, there are plenty of alternatives to explore.
- Get Creative
Restart an old hobby or try something new. Activities like crafting, painting, singing, or playing a musical instrument can tap into your creative side and enhance mental health, while offering opportunities to connect with others.
https://diversushealth.org/mental-health-blog/the-mental-health-benefits-of-creativity/
- Volunteer
Volunteering provides a sense of purpose and strengthens community ties. The right opportunity can also help you build meaningful connections and enhance career prospects.
https://www.helpguide.org/mental-health/wellbeing/volunteering-and-its-surprising-benefits
If you are feeling very low or not responding to any attempts to feel better, then it is advised to seek help from your GP, psychologist, counsellor or to call a helpline.
About CHS:
The Community Help Service (CHS) is a not-for-profit organisation that supports the English-speaking community of Belgium with a 24/7 Helpline and the Mental Health Services Centre, both of which are staffed by volunteers.
The CHS Helpline provides a listening ear in English for children, adolescents and adults. Volunteers are trained, supervised and supported by the Helpline Supervisors. They answer calls dealing with a range of issues from finding an English-speaking doctor to more serious instances in which callers are in a state of crisis and need someone to talk to. The volunteers come from various backgrounds, some with professional experience and others without.
The CHS also operates a Mental Health Services Centre. Volunteers in the office help clients looking for a first appointment with a member of the Clinical Team, which is comprised of English-speaking psychiatrists and psychologists who work on the premises.
Additionally, a few affiliated professionals also practice at the Centre, for example, a dietitian, a career coach, a mindfulness and meditation teacher.
Office volunteers handle the administrative tasks related to running the organisation.
If you need to call the CHS Helpline, the number is 02 648 40 14.
To contact the Mental Health Service Centre, call 02 647 67 80.
If you are interested in becoming a volunteer with CHS, then please write to office@chsbelgium.org or visit the CHS website https://www.chsbelgium.org/ for more information.
