This article is featured in The Sydney Morning Herald and is republished with permission.
It’s a grim time of year to be heading off to work, especially if you have a long commute ahead of you. With consistently low temperatures and short days the norm, bringing your best self to the office can be a struggle. But it’s still possible – and even important – to find the joy in winter mornings.
Psychologist Dr Zena Burgess says a positive mindset starts before you even pull back the covers.
“If you start your day on a positive note it sets the tone for the day,” she says. “If you think about all the bad things that will happen, you won’t get out of bed. Think about what you are looking forward to in the day, something you expect to go well.”
Once you’re up and about, she says there are a number of simple techniques you can use to set yourself up for the day.
Take a minute for yourself
Set your alarm for five or 10 minutes before you need to get up, make yourself a hot beverage and sit for a moment.
“Make a cup of tea to enjoy, without scrolling your phone, and give yourself that five minutes to calm yourself,” Burgess says. “If you find that hard, sit and close your eyes for just a minute and concentrate on your breathing. It’s amazing the difference it can make. It calms you and centres you, and it helps you settle for the day.”
Embrace the season
Depending on where you live or the time you start work, there’s a good chance you will be rising before the sun at this time of year. Yes, it’s cold and dark but try to see it as an opportunity to acknowledge the sunrise and the changing of the light.
“Notice the frost on the grass and how pretty it looks, connect with something present in the environment,” Burgess says.
Get into your groove
If time and funds allow, enjoy some exercise, with emphasis on enjoy. Salute the sun with a yoga class, meet up with a tai chi group while the frost is still fresh on the grass or try out the Japanese walking method. Tai chi is known for its ability to improve balance and flexibility – and reduce stress. Whatever floats your boat. The benefits of any early morning exercise range from providing better focus throughout the day to lifting your mood, thanks to the endorphins your body is releasing.
Change your route
Consider changing up your routine to include an interaction with nature in your morning. It could be as simple as getting off the bus earlier and cutting through a city park where you can watch the wind in the trees or hear birdsong, or diverting your commute past a waterway.
Being conscious of your place in the wider world can help alleviate any worries for the day ahead, Burgess says.
“It’s important to get that sense of longevity to put whatever you’re facing that day into perspective.”
Find a friend
Whether you take public transport, walk or drive to work, the time before you get to the office is your own. If you don’t have time for an early morning catch-up in person, make a call. For those with family and friends in the northern hemisphere, early mornings can provide the perfect opportunity to check in, catch up and generally build on your relationships.
Those using public transport would be wise to invest in a good set of earphones or pods to avoid irritating fellow commuters while drivers would do best to use hands-free devices in the car, for safety’s sake (and to avoid a fine). Fostering strong friendships and connections is the foundation of good mental health, offering protection from low mood, isolation and depression.
At the last minute, press pause
Rather than rush into the workplace and throwing yourself into your to do list, give yourself a moment or two at the last minute to collect your thoughts. It could be stopping at your usual cafe to enjoy table service coffee rather than grabbing a quick takeaway, stopping at a park near the office, or you could just literally grab a minute or two for yourself.
“It’s about focusing on you, just for a minute,” Burgess says.
If you have tried everything and you still find yourself regularly struggling with low mood at the start of the day, don’t ignore it. Burgess says there is help available.
“If it is a persistent feeling, get some proper coaching from a psychologist.”