“…..it transforms into a relationship with nature, a recognition that we are well and truly part of it…..”

Winter Walks: A Mindful Journey

You may be reading this tucked up in your bed or on a crowded train or taking a lunch break inside, but have you considered how taking a stroll today could really boost your mood and your brain function? The very act of walking in winter, as explored in the research by Brown and Ryan (2003) in the journal ‘Mindfulness’, can become a profound activity of self-discovery, by incorporating the sights and sounds of winter into our attention.

As you navigate your way on your walk, notice the quality of the air, the temperature, the smells and the shapes of nature. Take a moment to look at the beauty of bare branches, their intricate patterns silhouetted against the sky. The world seems to be paused for a while, inviting you to step into the present moment with every footstep. Mindfulness becomes more than a practice; it transforms into a relationship with nature, a recognition that we are well and truly part of it. The quietness of winter, allows for a deeper connection with ourselves and the surrounding environment and to engage your senses fully, whilst stopping occasionally to check out the canvas around you.

2023 seems long gone now, so you may be thinking more and more about your aspirations for the future. Whilst on a walk, use this time to appreciate the simplicity of the present moment as a space for reflection and planning, and appreciate the ebb and flow of your thoughts and life in general.

As you return from this mindful step out, keep with you your intention and how the walk helped you to feel.

Building Mental Resilience with Reading

Reading, beyond being a leisurely activity, holds the power to build mental resilience. The study in the ‘Journal of Neurolinguistics’ (Firth et al., 2019) not only suggests cognitive benefits, but unveiled the transformative potential of a well-chosen read. I struggle to read pages of a book unless on holiday and fully rested, as I either fall asleep or get side-tracked, but that’s where audio books have their super-sonic place in my book, allowing me to walk and read at the same time!

As you immerse yourself in the pages, you aren't just reading, you're embarking on a journey, exploring places, facts, characters, lives, thoughts and feelings, each word becomes a stepping stone, guiding you through a mental landscape. Choose books that resonate with your soul, that challenge your thoughts, or transport you to different worlds or subjects. In this escape you forge resilience, by navigating complex narratives, empathising with others, and unraveling and obtaining knowledge you didn’t previously own.

A well-authored story can becomes a safe place, offering solace and perspective and this simple act of reading becomes a refuge against the winter blues. As you close the book, you carry not just a story, precious piece of information or wisdom but a sense of resilience, forming a shield against life’s challenges….somewhere to refer to, relate to or go when required. However you read, it can be mind-transforming and helps to grow your knowledge and your brain. Winner.

Learning New Skills to Enhance Neuroplasticity

The concept of neuroplasticity, explored in research by Draganski and May (2008), talks about the brain's ability to adapt and reorganise itself. Winter provides an excellent opportunity to engage in learning a new skill, increasing that neuroplasticity for cognitive growth. Whether it's picking up a musical instrument, learning a language, or trying your hand at coding, cultivating new skills enhances your mental agility.

The coordination required for learning to play an instrument challenges the brain, forging connections between different regions and promoting cognitive ability. Similarly learning a new language, according to research in the ‘Journal of Neurolinguistics’ (Li et al., 2014) suggests it can positively influence cognitive function, enhancing attention and memory too (always a bonus). Visual arts is also a wonderful way of exploring your mind and increasing your brain’s function. Whether it's painting, drawing, or making something from wood, engaging in artistic activities, stimulates creativity and challenges the mind. The act of translating thoughts and emotions into tangible art forms becomes a cognitive exercise, creating neural connections that expand your mental landscape. I can highly recommend this website for getting your started…I’ve just booked stool making! https://www.craftcourses.com/.

However far you get with it all, give it a bash, even if it’s to learn a few chords on the ukulele (which I can vouch for by the way), order a cup of something on holiday or paint a flower.

Socialising for Mental Agility

Remember lockdown and how your brain started to narrow in capability or even struggled to remember words? While some may choose a dry January (great!) or limit social interactions, the ‘Social Cognitive and Affective Neuroscience’ journal (Kawachi et al., 2015), suggests that regular social interactions positively impact cognitive function. Balancing personal time with social connections contributes to mental agility, supporting a healthier mindset during winter, and whilst it’s easy to hibernate or shut down, seeing friends, talking over problems, dilemmas or having a right good laugh, really helps your mind to process and proceed. So whether it’s a quick chat on the road to the shop or a cuppa with a friend or family member, make the most of being a fellow human. We can often find a different perspective, gain new ideas and it enables us to talk over our plans and issues. We are designed to socialise with other people and it can help in so many ways.

Another good way to keep that connection and to verbally journal, especially if you are unable to physically connect, is to to leave messages on WhatsApp for those special people in your life. Just slide up that record button and off you go. I often have full blown conversations with people whom I rarely see, them returning with an update from their side. Yes, it’s not the same as being together in person, but in this busy world where we struggle to make time, this is a great substitute and stop gap. You may even make someone’s day, I know they make mine. Thank you!