This edition we hear from Leila and her ‘Tips to help with the January blues, SAD and a third lockdown!’…

As if January wasn’t depressing enough (although I do have a birthday in January) add SAD into the mix as well as a third lockdown and you end up with what for many people is a super bleak month. Dark mornings and nights. Cold and rainy days. Lack of contact with loved ones and the removal of coping mechanisms that most people come to rely on. This could be anything from going to the gym, hugging your friends and family, going out for coffee, or pottering around the shops.

You are not alone. I for one have struggled more in this 3^rd Lockdown. I am a huge people person and very huggy (you may have noticed). The lack of contact with my family, friends and seeing all of your lovely faces at the gym really affects how I feel mentally.

I just wanted to share some tips to try and help you get through the next few weeks. In the hope that our normal may be just around the corner.

 1)     You’re not alone

Whether you’re feeling down in the dumps due to the COVID saga or if you do suffer with SAD. You are not alone in feeling this way. SAD actually affects 2 million people across the UK. Your low mood may not just be the winter blues but a very real and treatable seasonal affective disorder

 2)     Eat yourself Happy

Some foods can help increase your energy to help keep you going during the winter. Having a diet rich in foods such as protein, simple carbs and vitamins B12 and D, can help you combat the symptoms of SAD. Eat some tasty carbs. Depression-fighting pasta and potatoes! But remember to get lots of fruit and veg in as well

 3)     Stay Active

Our physical and mental health are closely linked. Many of us have had our coping mechanisms stripped away. Exercise is a big one for a lot of people. Despite Valesco and other gyms being closed you can still stay active and lift your mood. Wrap up warm and get out in the fresh air for a stroll. Join Leanne for a gentle yoga session. Jump in on a zoom WOD or try out what EXBAND has to offer. There are plenty of things available to do from home. Try and make moving or doing something active a habit every day

 4)     Talk to those that make you happy.

Not being able to see or hug our loved ones Is one of the toughest parts of lockdown. Pick up the phone, join in on a zoom call or just drop someone a message. Keep engaged with those that make you smile. Try and find the joy and laughter in even the gloomiest of days. Or just put on a trashy comedy and have a good old giggle. You will feel better for it.

 5)     Be aware of your thoughts.

The way we feel is linked to how we think about the situation we are in. Challenge your thinking! If you look at a situation differently does it change how you feel? Try and find positives in even the darkest situation. Every day may not be good but there is good in everyday!

 6)     Lastly and most importantly if you need help please reach out.

One of the bravest things you can do is ask for help. Talk to family or friends. Reach out to the doctor if you are really struggling. Do not underestimate how important your mental health is. Myself, Ellie and Amy are here always. Reach out to any of us if you want a chat, a gross workout or a just few words of encouragement.

Stay strong Team Valesco we will get through this… together

Lel xxx