Looking after yourself this winter

There can be a lot of pressure at this time of year to make resolutions and change the way you eat/exercise/relax or even look after your kids. But try to ignore these pressures if you can and find things that work for you and your family. We’ve lots of suggestions here for ways to clear your head and stay positive, so hopefully you’ll find something that feels good. If you do, try and make that good thing part of your daily routine. You can find more tips on the Clear Your Head website.

Instead of starting the New Year with a list of resolutions to “fix” yourself, why not make a list of all the things you achieved in 2020? From mastering Zoom to learning maths with the kids, you could well be surprised at how long that list is. Who knew you were so awesome? 

If this makes you feel better, this is a habit you could take with you into the New Year. If you can, start to take a bit of time at the end of the day to think about what went well. Maybe the kids said something funny, or did something kind. Maybe you cooked a new dish that everyone ate (!) Or maybe you didn’t fit in that run you’d planned, but went for a walk with a friend instead. 
 

The way we think affects the way we feel, so negative thoughts can make us feel bad. No one wants to think negative thoughts. The trouble is, they tend to pop into our heads of their own accord! Sometimes, you can acknowledge the thought and then dismiss it. But sometimes, worrying thoughts get stuck. You’ll find tips for getting rid of them on our page on mental health advice for parents. NHS Inform also have a page on coping with stress which includes an audio guide to help you relax, and an anxiety self help guide. 

With so many things out of our control at the moment, it can really help to focus on the things that you can control. This is particularly helpful if you are trying to start some new healthier habits. So for example, instead of saying “I will get fit”, say something like “I will go for a 20 minute walk every day”, because this is something you can actually control. Or instead of saying “I will stop worrying about coronavirus”, say something like, “I will only look at websites I trust to read information about coronavirus, and won’t look at them more than once a day.”

You may be worried about the impact the coronavirus pandemic is having on your child. But remember, children are constantly adapting to change, when they start nursery then start school, move into a new year at school, take up new activities or make new friends. Talking to your children and encouraging them to be honest with you about how they feel about the situation will help them face up to it. Listening to what they have to say and taking it seriously will help them feel valued. 

You could also try asking them at the end of the day to think about three things that have gone well or that they’re grateful for. Even if those three things are always the hamster, pizza and Netflix!

You can find more tips for supporting your kids’ mental health here. If they’re acting up or being difficult, we’ve got lots of tips for coping here.

Money worries can be a big cause of stress at this time of year. If you’re struggling to make your money last to the end of the week/month or are worried about how you’ll pay your bills, you’re definitely not alone. But there is something you can do about it. If you have any money worries, or if you’re in debt and you want some advice, call the Money Talk Team on 0800 085 7145 for a free and confidential chat. Their friendly advisers will see what you might be entitled to, and offer advice to help you make the most of your money. You can find out more about the Money Talk Team here.

With coronavirus restrictions still in place, this may seem an odd time to join a new group. But being part of a local baby or toddler group, or a parent support group, is a good way for you and your kids to make new friends and expand your support network. Many of us have been feeling isolated and powerless over the past year, and chatting to other mums and dads who are in the same boat can really help keep things in perspective. Some groups may be running online rather than ‘in person’ at the moment, but can still provide support and reassurance.

You could ask your health visitor or GP about groups in your area, or check noticeboards in your local child health clinic, health centre, GP's waiting room, children's centre, library, advice centre, supermarket, newsagent, or toy shop. You may also be able to find local groups on Facebook.
 

Even if the weather’s doing its worst, getting outside is great for clearing the head and raising the spirits. Just half an hour outside in natural light will help you feel better, and sleep better too. You could go for walk, or how about cheering yourself up even more by playing an energetic game with the kids, like tig or a kick around with a ball? Our page on keeping active outdoors has lots more ideas.

Playing outdoors with the kids is a great way to raise the spirits, but if you’d rather have a bit of ‘me time’ to clear your head, how about giving jogging or running a go? If you’re new to running, the NHS Couch to 5k app is a great place to start. Or you could try Jog Scotland's Learn to Run guide, which aims to get you running for 15 minutes in 10 weeks.

If running isn’t for you, how about cycling? Cycling is great for keeping your body and mind healthy, and can give you the freedom to visit new places in your local area. It’s also much better for the planet than travelling by car. If you want to test the waters before committing yourself, you could try hiring a bike or using a bike sharing scheme like nextbike and JustEat cycles. Cycling Scotland has lots of advice if you’re thinking of taking up cycling on your own or as a family.

If it really is too miserable to go outside, you can always bust out those legwarmers and get some exercise indoors. The NHS Fitness studio has videos you can try, and of course YouTube is bursting at the seams with fitness experts taking you through your paces. And there are lots of ways you can exercise together indoors as a family – take a look at our page on keeping active for some ideas.