January might be over but for some, Spring still seems like a very long way off! It’s easy to feel the weight of the colder, darker days and feel like they may go on forever. For many of us, the lack of sunlight, colder temperatures, and busy schedules can bring up feelings of stress, anxiety, or sadness. Rather than adding to feelings of stress and overwhelm, there are some small, incremental changes we can make to our everyday lives that can help better care for ourselves and those around us, and help maintain our well-being.

Winter can be tough in the UK, where the long nights and often wet, cold, grey days can leave us feeling less motivated and more down than usual. For children, teenagers, and adults alike, winter can bring about a shift in mood and energy levels. It’s not uncommon to feel more fatigued, down or depressed and lacking in energy or motivation

With this in mind, it’s important to try to prioritize our mental and physical health during this time. The good news is that there are many, small, simple ways to look after yourself and those you care about.

Self-Care vs Self-Soothing: What's the Difference?

Before we get down to some practical tips, I think it’s worth looking at the difference between self-care and self- soothing as they are often used interchangeably but serve slightly different purposes.

Self-soothing - these are your typical activities people talk about to try and lift your mood and are more about finding comfort and relief in the moment. It’s often used to calm your body and mind when you’re feeling anxious, stressed, or overwhelmed. Self-soothing is about tending to your immediate emotional needs, helping you feel calmer and more centered in the moment. It can include things like taking a break from your screen, calling a friend to have a chat, having a long bath, making yourself a warm drink, stepping outside for some fresh air

Self-care - is an active, intentional practice that focuses on improving or maintaining our overall well-being. It’s about taking care of our physical, mental, and emotional needs. It can involve setting healthy boundaries with relationships, at school or work, nourishing your body with nutritious food and prioritising rest and sleep, incorporating activities into our day to day lives such as meditation and breathing exercises, journaling and exercise in whatever form you enjoy, to promote overall growth and balance.

Both techniques are crucial for the well-being of children, teenagers and adults, regardless of age. And there are techniques and tools suitable for everyone, and whilst I have split these down into children, teens and adults many will be useful for all, no matter your age, so just find what works for you!

Self-Soothing Techniques for Winter

For Children:

1. Warm Baths or Showers: Warm water can be incredibly calming for children, helping them relax before bed or after a stressful day. Add a favourite toy or bubbles for extra comfort.
2. Comforting Sounds: Soft music, white noise, or even a bedtime story can help soothe your child’s mind and ease them into a calm state before sleep.
3. Hugging or Cuddling: Physical touch is a powerful way to help children feel safe and secure. A simple cuddle, or a weighted blanket, can have a calming effect.

For Teens:

1. Creative Outlets: Encourage your teen to express themselves through creative outlets like drawing, journaling, or playing an instrument. These activities can provide a soothing escape and release built-up emotions.
2. Deep Breathing or Progressive Muscle Relaxation: Teach your teen to use deep breathing techniques or muscle relaxation exercises when they feel anxious. These methods are simple and effective in reducing stress.
3. Comfort Foods or Drinks: Sometimes a warm cup of tea, hot chocolate, or a comforting bowl of soup can help soothe the nerves and provide a sense of warmth and security.

For Adults:

1. Soothing Scents: Aromatherapy can be incredibly calming. Try using essential oils like lavender or chamomile, either in a diffuser or in a warm bath. These scents have a calming effect and can help reduce feelings of anxiety or stress.
2. Gentle Exercise: Engage in activities like stretching, yoga, or a slow walk. These can help release tension and ground you in the present moment.
3. Mindful Breathing: If you feel overwhelmed, take a few moments to focus on your breath. Deep, slow breathing can help bring your body and mind into a state of relaxation, reducing feelings of stress.

Self-Care Tips for Winter

For Children:

1. Establish a Consistent Routine: Winter can disrupt routines with early nights and darker mornings. Stick to a consistent bedtime and morning routine to create a sense of stability and comfort.
2. Encourage Outdoor Play: Even on cold days, try to get outside for fresh air, whether it's for a short walk, a play in the snow, or simply watching the birds. Natural light can help regulate mood and sleep patterns.
3. Nutritious Food: Serve comfort foods that also nourish, like hearty soups and stews packed with vegetables. A balanced diet helps keep energy levels steady and supports mental clarity.

For Teens:

1. Promote Healthy Sleep Habits: As darkness falls earlier, it’s easy for teens to stay up late. Encourage healthy sleep hygiene with a consistent bedtime, no screens before bed, and a calming nighttime routine.
2. Stay Active: While it’s tempting to hibernate on the couch, encourage teens to try an indoor activity or exercise like yoga, dancing, or even online fitness classes. Physical activity boosts mood and combats winter fatigue.
3. Foster Connection: Encourage socializing in person or virtually. Winter can feel isolating, but staying connected with friends and family is important for mental health.

For Adults:

1. Prioritize Rest: Winter is the season for rest and rejuvenation. Ensure you’re getting enough sleep and making time for relaxation throughout the day, even if it's just a few moments to sit quietly or read.
2. Mindfulness and Meditation: Try mindfulness practices to center yourself and reduce stress. Guided meditations or simple breathing exercises can help bring a sense of calm, especially in the midst of busy days.
3. Connect with Nature: Whether it’s a walk in the park or a trip to the countryside, time spent outdoors is essential. Natural light, even when it’s limited, can improve mood and help regulate sleep patterns.

 The winter months can be challenging for many of us, but by practicing self-care and self-soothing, we can better support ourselves and those around us through the season.

Whether you’re caring for children, teenagers, or yourself, there are small, accessible ways to make each day a little easier. Take time to rest, seek comfort in your surroundings, stay connected to those you love, and always listen to what your body and mind need.

Stay kind to yourself this winter, and reach out if you need support. You don’t have to navigate these months alone. If you or someone you know is dealing with persistent low mood, anxiety, sleep issues or depression I would encourage you to speak to your GP.