As we approach the Easter weekend it’s the perfect time to think about a Spring clean. I’m not talking about dusting every surface and scrubbing every skirting board – I’m talking about taking action to clear out the mental clutter, the stuff we probably don’t even know is there.
There’s no doubt that winter can be a time when we retreat, not just into the warmth of our cosy living rooms and duvets but into our minds as well. It’s a surprisingly common time for people to feel mentally low whether they suffer from full blown seasonal affective disorder or an occasional bout of winter blues. Too much time in our own heads is never a good thing and so finding a way to dust off the build-up of mental clutter and stress left over from winter is the perfect way to embrace the new beginnings we associate with Spring. Think of it as a mental re-set.
First up, let’s tackle the classic over-thinking and negative self-talk patterns which are never helpful and which are rocket fuel for our anxious brains. There are several things we can do to shift these unhelpful habits:
· Take advantage of the change in weather to step out into that Spring sunshine and spend time in nature which we know has immeasurable benefits for our mental and physical wellbeing. It doesn’t matter whether you opt for green spaces like a woodland walk or for blue spaces such as a stroll on the beach – fresh air, the calming effect of nature and the physical exercise itself does wonders for our busy minds
· Consider journaling – there’s something about literally emptying your thoughts out of your head and onto a page which is cathartic. It also helps to externalise those thoughts and when you see them in black and white they somehow lose their power. Have you ever believed something in your head which actually loses power when you say it out loud? It’s the same principle with journaling…
· Flip the narrative and do it intentionally. When you start the negative self-talk actively cut it short and tell yourself something positive instead. So instead of saying, for example, ‘I failed with my diet again today – I can’t stick at anything,’ change it to ‘I’ve made some really good food choices this week and I’m going to build on that next week.’
Now let’s look at some things we can do to nurture some mental clarity in our day which will also help us calm those over-active minds:
· Build some meditation into your day. Even if you haven’t done it before, or you’ve tried and felt that it wasn’t your thing, give it another chance and perhaps use one of the many free guided meditation apps or programmes which are available (there are loads on Spotify) Start small – just a 5 minute meditation – and build it gradually over time. First thing in the morning and last thing at night are both good times to meditate
· Allow yourself some moments of quiet in the day where you let yourself be still. It can be that first cup of coffee in the morning before the rest of the house gets up, or a cuppa in a quiet room when you get home. It could also be that 10 minute stroll after lunch where you escape the office with all it’s over stimulating lights and chatter and instead embrace a quiet space
· Set some boundaries with your screen time and be strict about them. Social media, e-mails and so on can consume our time, our energy and our head space. Putting our screens away for periods of time, particularly in the hour before bed, can have a big impact on our mental wellbeing
Nourishing our bodies with good food which supports a good mood is equally important when it comes to a mental re-set and Spring is the perfect time to embrace the foods which are good for us:
· Load up on those lovely fresh, tender Spring veggies which are full of flavour and goodness such as cabbages, Spring greens, asparagus, rhubarb, cauliflower and so on. If you’re not quite ready to ditch the soups lighten them up with fresher ingredients, blitzing in spinach and courgettes for example. Eat brain healthy foods too such as salmon, nuts, seeds and eggs. Fresh is best at this time of year and beautiful big salads topped with olive oil and a burst of citrus are literally sunshine on a plate
· Explore different teas which are energising and refreshing such as fresh mint, lemon balm or green teas. Hydration is key for mental clarity so add plenty of water into your daily routine too
· Gut health is central to brain health (the gut - brain axis means that the trillions of microbes in our gut influence our brain chemistry) so think in terms of gut healthy foods and focus on eating as wide a range of fibre rich foods as possible. The recommendation is 30 different plants a week!
A mental Spring clean isn’t about changing everything in your life but rather identifying the unhelpful habits which have bedded in over winter and swapping them out for habits which better support our wellbeing goals. It’s really about being mindful of where we are and where we want to be – checking in with ourselves. Adopting even one of the above strategies might be all it takes to put a little spring back into your step.
