Seasonal Self-Care

I’m writing this blog from my private therapy practice in Durham. It’s currently Autumn in the UK. This is a season that, for me, brings with it a combination of sadness and awe. The days are rapidly becoming shorter and the temperature is dropping. Yet, the tree’s leaves have turned a beautiful mixture of red, yellow, and orange. I find it a stunning time of year but I’m all too aware that winter will soon be here.

Changes in personal energy

In the cooler seasons, my energy starts to dip and I look for more comfort. This is a contrast to summertime when I feel driven and energised. Noticing this I began to reflect on how our self-care needs may vary depending on the season.

Do you find your energy and motivation levels vary throughout the year?

This article offers you the opportunity to reflect on how you can best support your well-being in different seasons.

Activities spanning all seasons

In my spare time, I enjoy running, walking, and being creative.

Mid-spring to mid-autumn I’ve more energy and motivation to stay active, so more time’s devoted to outdoor pursuits. The rest of the year I step down a gear and concentrate on more creative interests. I continue with both activities but the different seasons mean I focus more on one than the other.

1. Do you have an interest that you want to engage in all year round?

2. If so, how do the seasons impact this?

3. Is it an impact you are happy with?

4. If not, what can you put in place to reduce this?

Activities unique to the seasons

Are there self-care activities that you are only drawn to during specific seasons?

In winter I crave warmth and comfort. The first frosts usually have me digging in the cupboard to retrieve my big fluffy blanket.

Go through each of the seasons and ask yourself:

1. What do you find challenging about it?

2. How does it impact your emotions?

3. How do your energy levels change?

4. What do you need during each season to bring yourself comfort or fun?

Appreciating what each season has to offer

Each season brings with it a unique set of benefits and challenges. It is easy to get bogged down with what we don’t like about each season. Yet practicing gratitude can help to boost our mood and help us feel more at ease when the season change to the ones we find more difficult.

Winter is ranked bottom of my seasonal preferences list. I enjoy the outdoors and I find winter weather can be bleak, the trees and ground look bare and I have less energy. I still make an effort to get outdoors and remain active, but less so than at other times of the year. However, this means I have more time for creative activities like writing, creating digital art, and relaxing in front of the fire with a warm drink. Finding things I appreciate about winter makes the season feel easier for me.

Research on the practice of gratitude indicates that it can be a useful tool for improving well-being.

How to Practice Gratitude

Practising gratitude doesn’t need to be a time-consuming task. It can be as simple as:

1. Get a small notebook;

2. Place it somewhere that will remind you to fill it in;

3. At the end of the day write down three things you feel grateful for. These can be small things such as, you made your favourite drink, you laughed with a friend, or you enjoyed a few moments of calm;

4. During the changes of seasons, you might want to see if you can find anything season-specific to add to your gratitude list. For example, hearing the spring birds singing, seeing the first frost, or feeling the cool breeze on a hot summer’s day.

The attached workbook contains a worksheet for recording daily gratitude.

Other forms of self-care

Self-care can take many forms:

• Relaxing;

• Practical;

• Health-related and;

• Other.

Examples of relaxing well-being activities:

• Being creative;

• Socialising;

• Meditation;

• Yoga;

• Connecting with nature.

Examples of practical tasks:

• Paperwork;

• Decluttering;

• Ticking off necessary tasks we’ve been avoiding.

Examples of health-related self-care:

• Health check;

• Routine dental check;

• Making appointments for any health issues;

• Seeking therapy for mental health difficulties;

• Healthy eating;

• Exercise

Examples of other self-care:

• Journaling;

• Being assertive;

• Saying no and not overcommitting yourself;

• Accessing therapy for personal development;

I cover more about self-care in the article I wrote for The Mighty called ‘What self-care really involves’

Free Workbook

I have created a downloadable workbook. It gives you space to explore your specific self-care needs and challenges for each particular season. It also includes a worksheet for starting a daily gratitude practice.

Struggling to cope?

If you find yourself struggling with difficult emotions throughout any of the seasons, therapy may be able to help. I hold sessions in central Durham. Appointments are face-to-face, online (via Teams) and by telephone. Contact me if you have any questions, or if you’d like to book an appointment.