Winter Self-Care Tips for Darker Days

Try some of these to help.

1. Create a Gentle Morning Routine Waking up in the dark can be a struggle. One way to ease into the day is by crafting a morning ritual that gently energises you. Consider using a sunrise alarm clock that gradually lights up the room. Pair this with calming activities like stretching, a warm cup of tea or lemon water.  2. Embrace Natural Light Whenever Possible Daylight is limited during winter, but even a short exposure could help boost your mood. Open your blinds as soon as you wake up, sit near windows, and take a daily walk during the brightest part of the day. When possible, bundle up and spend time outdoors, even a 15-minute stroll could do wonders for your energy levels. 3. Stay Warm and Comfortable Physical warmth influences how we feel emotionally. Keep cosy by wearing soft layers, drinking warm beverages, and adding extra blankets to your favourite lounging spots. You might also use heating pads or hot water bottles in the evenings to soothe sore muscles and help you relax before bed. 4. Nourish with Seasonal Foods Winter is a wonderful time for warming meals like soups, stews, and roasted vegetables. Choose whole, nourishing foods that support your immune system and provide steady energy. Think root vegetables, citrus fruits, leafy greens, and warming spices like cinnamon, ginger, and turmeric.  5. Engage in Movement Exercise doesn’t have to be intense to be effective in lifting your mood. Gentle yoga, stretching, dancing in your living room, or going for a walk helps keep your body moving and your mind clear. Regular movement boosts endorphins, reduces tension and helps counteract the sluggishness that winter sometimes brings. 6. Make Time for Things That Light You Up Whether it’s reading, painting, baking, crafting, or watching nostalgic films, winter can be a perfect time to turn inward and indulge in simple pleasures. Schedule these activities like appointments they’re just as important for your well-being. 7. Practice Mindfulness and Reflection Use the slower pace of winter as an opportunity to reflect. Journaling, meditation, or simply taking a few quiet minutes each day helps you stay present and grounded. Reflect on what you’re grateful for, your intentions for the season, or simply how you’re feeling without judgment. Wrapping up Winter invites us to slow down and turn inward. Self-care isn’t about doing more; it’s about doing what matters. Even small changes could make a big difference in how you experience the darker days. Let winter be your invitation to care deeply for yourself.

A Spotlight On… Ganglion cyst

A ganglion cyst is a fluid filled lump under the skin that usually appears on the wrist or hand. Ganglion cysts are common and often get better on their own.

Symptoms of ganglion cyst

Ganglion cysts are smooth, soft lumps under the skin that:

• are usually on the hands or wrists near a joint – but may appear on the top of your foot
• vary in size, from smaller than a pea to a few centimetres across
• are usually painless but possibly painful during or after moving the affected joint

The lump may be your only symptom, but you may also have numbness or aching after moving the affected joint.Flashes may eventually stop, and floaters often become less noticeable as you get used to them.

Causes of ganglion cysts 

The cause of ganglion cysts is not always known. While the exact cause isn’t always clear, several factors may contribute to their development:

• Repetitive motion or overuse of a joint or tendon may lead to irritation, which may cause fluid to accumulate and form a cyst.
• Underlying joint abnormalities, such as cartilage wear or joint instability, may contribute to cyst development.
• Areas that have been previously injured or operated on may be more susceptible to cyst formation.
• Ganglion cysts are more common in people aged 20–40 and tend to occur more often in women than in men.

How to treat a ganglion cyst yourself

Ganglion cysts usually get better on their own, but this could take several months up to a year.

Do:

• take ibuprofen or other non-steroidal anti-inflammatory drugs (NSAIDs) to help reduce swelling and pain
• try wrist supports or compression wraps (a stretchy bandage made of elastic) – you can buy these from supermarkets or pharmacies

Don’t:

• do not try to burst or pop a ganglion cyst – this could cause an infection or skin damage

See a GP if:

• you are worried about a lump
• a lump gets bigger
• a lump is hard and does not move

Ask for an urgent GP appointment or get help from NHS 111 if:

• you have a lump that is very painful, hot or red – redness may be harder to see on brown and black skin

You can call 111 or get help from 111 online.

Gentle massage helps boost blood flow, supports fluid drainage, and eases stiffness. Please let your therapist know of any conditions ahead of time so your session may be tailored safely and appropriately for your needs. Get in touch to see how we can help you.

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