How your phone can support your mental wellbeing in winter
With the clocks going back marking the arrival of winter, it’ll not be long until the dark mornings and nights will be making a return to our daily routine.
For a lot of us, that’s when motivation dips and everyday jobs start to feel like more effort than they should. It’s also when many people think harder about getting home safely.
Your smartphone can’t fix winter, but it can make it easier to handle. We spoke to Dr Nadia Ahmad, founder of The Weight Care Clinic, and pulled together some simple things worth trying.
Staying connected when the weather keeps you in
Cold, wet evenings make cancelling plans very tempting, and it’s easy to go a week without properly speaking to anyone. Around 90% of UK mobile users use WhatsApp to keep in touch, so chances are the people you miss are already a tap away.
Dr Nadia Ahmad says: “A call or voice note can make it easier to stay connected when cold evenings make plans less appealing.”
Bettering your sleep
Smartphones usually get a bad rap for bad sleep, but some of what’s on yours can help. Headspace and Calm both offer meditation and sleep content, which is handy if your mind keeps racing when your head hits the pillow.
It’s also worth looking at your screen. Blue light from LED displays can suppress melatonin, the hormone that helps you feel sleepy, and that can affect how well you sleep. Switching on night mode in the evening is a quick change that takes seconds.
On iPhone: go to Settings > Display & Brightness > Night Shift and choose Scheduled to set your own evening and morning times. If you’d rather it followed sunset and sunrise, check that Settings > Privacy & Security > Location Services > System Services > Setting Time Zone is switched on.
On Android: the name depends on your handset. Go to Settings > Display and look for Night Light, Blue Light Filter or Eye Comfort Shield, then switch it on.
Sharing your location with family
Walking to the station in the dark or travelling home alone can feel different in winter. If that sounds familiar, there are a few options:
Life360 lets you share your live location with family members you choose.
what3words gives you a three-word address for your exact spot, which you can send if you ever need help.
Find My on iPhone and location sharing in Google Maps do a similar job if you’d rather not download another app.
Only share your location with people you trust and check every so often who can see it.
Using your phone to get outside
In December it can be dark by 4pm in much of the UK, so daylight is easy to miss when you’re working. A calendar reminder set for lunchtime is a simple way to make sure you get out for ten minutes. Step counters and a podcast you’ve been saving for a walk can help too.
Dr Nadia Ahmad suggests starting small: “A ten-minute lunchtime walk or a regular call with a friend is more achievable than trying to change everything at once.”
Creating a better morning routine
Dark mornings make it hard to get going. A few small habits can help, and your smartphone can handle most of them.
Once you’re out of bed, put on some music or a podcast you like. It’s an easy way to lift your mood before the day properly starts. Then check the weather and your route on your weather app, Google Maps or Apple Maps, so you’re not scrambling at the door.