Whether it’s work, school, college or simply the daily chores of keeping house (not to mention the bleak winter days), many factors can drain us and affect our wellbeing. Here are some tips from the practitioners at Shoreham Osteopathy Centre, for keeping yourself healthy in mind and body.
The existence of S.A.D. (seasonal affective disorder) is medically acknowledged as a mental health problem, where the lack of daylight in the autumn and winter leads to low mood. If you already have problems with low mood/depression, these can get worse at this time of year. Sometimes simply recognising this is a first important step and it can be helpful to set up things that support you and allow you to treat yourself with more compassion and kindness at this time. For instance:
- Taking time every day to do something for YOU – simply reading a favourite book, having a long bath with bubbles, listening to or watching a favourite programme, taking a class of some kind, singing, playing an instrument, etc.
- Treating yourself to a regular relaxing massage /aromatherapy /reflexology session
- Using deep breathing techniques and mindfulness practices to help reduce stress and anxiety
- Perhaps addressing the deeper causes of your feelings of low mood/depression through talking therapies from a qualified professional (hypnotherapist, counsellor, etc)
- Exercise!
“Taking time every day to do something for YOU”
Don’t Get Stuck – Keep Moving
Our bodies can be seen as machines that need to keep moving to function properly, just as most mechanical things with moving parts need oiling and continual movement to work efficiently and not seize up and rust! Osteopaths see the “oil” that our bodies need as being the optimum flow of blood and lymphatic fluid – simplistically put, blood carries oxygen and nutrients to our muscular and nervous systems – to allow them to function, and lymph contains chemicals that fight infection and are essential for a healthy immune system. The best way to ‘oil’ your joints, muscles, brain, and internal organs is through movement and good breathing technique. Even if you can’t get out as much as you have done in the summer, you can STILL KEEP MOVING. Just make sure you don’t stay in any one position for more than 10-15 minutes. If you can’t get up from your chair (glued to your project on the screen or stuck in a meeting…), try one of these easy moves! (Stop if you experience any pain other than a relieving muscle stretch.)
- Roll your shoulders up towards your ears as you breathe in deeply, and then as you breathe out, roll them back so that they settle in a relaxed position.
- Gently tuck your tailbone underneath you to curve your lower back and then reverse the movement so you have a very slight arch at the bottom of your back. This should be a subtle and slow movement to mobilise the base of the spine.
- Clasp your hands behind your neck and bring your elbows as close together as you can in front of your nose. Breathe in deeply as you gently open your elbows to the sides and feel your lungs expand and a gentle stretch in your upper back.
Finally, do keep up ANY exercise that you enjoy through the darker days, as this will only increase endorphins – the “feel-good” chemicals that help keep S.A.D at bay.
Of course, if pain is stopping you from keeping moving, it’s a good idea to consult a professional for advice. For more information on anything in this article, please contact our team of experienced osteopaths, massage therapists, and hypnotherapist at SOC. 01273 567654 www.shorehamosteo.co.uk
