Happy Monday, everyone!
As we settle into November, the days are getting shorter, and the darker evenings can feel like they’re pulling our energy down with the sun. It’s a time of year when looking after ourselves becomes even more important, both physically and mentally. Let’s start this week with a simple reminder: take good care of yourself – you deserve it.
I’ve always noticed my energy dipping a little when the clocks go back
I have to make a big effort to generate some good self-care momentum before the evenings start arriving too early for my liking. And I know I’m not alone. It’s not just the reduced daylight; it’s the subtle way our brains and bodies respond to the changing seasons. But here’s the good news: small, intentional habits can make a huge difference, helping us feel brighter even when the sky isn’t.
Neuroscience research offers valuable insights here
A study from the National Institute of Mental Health found that exposure to natural light, particularly in the morning, helps regulate our circadian rhythm, which influences everything from mood to sleep. When we’re exposed to less light in the winter months, our serotonin levels – a neurotransmitter that contributes to feelings of happiness and wellbeing – can dip, leading to fatigue or low mood.
But the brain is adaptable, and we can actively support it through simple, mindful actions.
How can we care for ourselves during darker days?
Here are a few science-backed ways to keep your mood lifted and your energy steady as the days grow shorter:
- Get Morning Light: Spend at least 10–20 minutes outside in the morning, if you can. Natural light boosts serotonin production and helps regulate your sleep-wake cycle. If mornings are too hectic, even a short walk at lunchtime can help.
- Prioritise Movement: Exercise doesn’t just benefit the body; it also stimulates the release of endorphins and dopamine, both of which improve mood. Whether it’s a brisk walk, gym visit, or popping around the corner to grab some milk, movement is your friend.
- Embrace Bright Colours Indoors: Neuroscience shows that colours can impact mood and energy levels. Adding vibrant colours to your workspace – whether it’s a mug, plant pot, or even a screensaver – can provide a small but meaningful boost.
- Practice Gratitude: Taking just a few minutes to jot down three things you’re grateful for each day can shift your focus and rewire your brain to notice more positives.
- Stay Connected: Reach out to a friend, colleague, or loved one. Social interactions increase oxytocin, which helps combat feelings of loneliness or stress.
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As the week begins, I hope you take a moment to prioritise yourself and the small habits that keep you feeling good, reminding yourself that brighter days always return, these little actions matter.
Wishing you a good week ahead. Let’s make this week one of kindness – to ourselves and to others.
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