Looking after yourself in winter

If you’re feeling tense, spending a few minutes a day doing some relaxation exercises may help. NHS Inform have some suggestions, including breathing techniques and videos and playlists to help you relax. Relaxing and being mindful can help you focus on the present, rather than dwelling on the past or worrying about the future.

When it's cold outside, it's tempting to ditch healthy habits and reach for the comfort food. But why not enjoy the best of both worlds by cooking up an easy, healthy stew you can make using just one pan or pot, like this sweet potato stew? Or how about trying a hearty soup, like Cullen skink or Scotch broth?

Remember that time before you had kids, when you could do things like read, play music, go the gym, spend time with your partner or even just watch a TV programme that isn’t aimed at 4 year olds? Try and carve out a bit of time each week to rekindle those lost interests and do something you love. Not only will concentrating on something different help you de-stress, but pursuing an interest can also help raise your self-esteem.

You might think having yet another thing to look after won’t bring you much joy, but inviting a bit of nature indoors can really lift the spirits. You can buy houseplants in local stores or the supermarket, but have you ever thought about growing one from seed? This article from the BBC explains how to grow plants from seeds you can find in your kitchen cupboards.

If you’re feeling a bit low, there’s nothing like a good blether with a friend to lift the spirits. Try to find a quiet moment for a phone call or video chat – if you can’t get any peace at home, how about sitting in the park to make a call? That way you’ll get the double benefit of fresh air too!

If you’re a music fan, tuning into some songs you love or that remind you of fun times can really help cheer you up. So next time you’re out walking – or maybe just cleaning the house – stick on some banging tunes that make you smile and sing along. You could also talk to the kids about the music they like, and share some favourite tunes – who knows, maybe you’ll discover something new you love!

A good night’s sleep can make all the difference to your mood. If you struggle to fall asleep, or stay asleep, here are some more tips you could try:

• Be as active as you can during the day – see our ‘keeping active’ tips below for some ideas.
• Keep your bedroom a device-free zone and try not to look at any screens for an hour or two before you go to bed. Leave your phone outside the room so you can’t be tempted to check it one last time before you go to sleep. If you use your phone as an alarm to wake you up in the morning, you could try getting an old fashioned alarm clock instead.
• If noise or light are stopping you from sleeping, try ear plugs or an eye mask.
• Avoid caffeine and sugary foods late in the day – these can keep us awake. Try making yourself a hot milky drink instead.
• Try some relaxation techniques – NHS Inform has some suggestions.

You can find more tips and advice on what to do if poor sleep is a problem for you at the Mental Health Foundation and NHS Inform websites. If the main thing keeping you up is the kids, our pages on sleeping have more advice on settling them.

Did you know that going for a walk isn’t only good for your physical health but is great for mental health too? Just half an hour outside in natural light will help you feel better, and sleep better too. Not convinced? The Paths for All website has lots of tips to help you get your walking shoes on and get outdoors.

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. 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 indoors for some ideas.

Even if the weather’s doing its worst, getting outside is great for clearing the head and raising the spirits. From a walk to the play park or a trip to feed the ducks to a game of tig or a kick about with a ball, a breath of fresh air will blow away the cobwebs for everyone. We’ve got lots more ideas for ways to keep the whole family active outdoors here.

Getting messy with crayons, paint, glue or biodegradable glitter isn’t just fun – it also helps kids develop self-confidence, express their feelings and improve their focus – who knew? For a triple win, how about collecting some natural materials like pine cones, leaves or sticks to make a nature collage? This gets the kids outdoors, saves on the cost of craft materials and encourages them to think creatively, all at once! We’ve got lots more suggestions of creative things for toddlers, children and teens to do here.

“Coorie” is a Scots word that means to snuggle or cuddle. “Coorie-ing in” is all about getting comfy and cosy – so why not give it a go with the kids? How about building a cosy den from cushions and blankets, then settling down with some of their favourite books and a few healthy snacks for a peaceful afternoon of reading and snuggles?

If everyone’s feeling a bit fed up and sluggish, putting on some of your favourite music and dancing round the kitchen or living room will lift everyone’s spirits. Don’t be self-conscious – bust out those mum/dad dance moves and get the kids to follow you. Or you could try copying their moves – it doesn’t matter what you do, as long as you keep moving!

If anyone in the family is feeling down, a nice big hug can make all the difference. But don’t make it a quick hug – hang in there for a count of 10 to really feel the benefit. Don’t believe us – try it and see!

You may be rolling your eyes right now, but thinking about things you’re grateful for can really help lift everyone’s mood. At the end of the day, try asking the kids 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!