Welcome to the spring edition of Sunderland Psychological Wellbeing Service Quarterly, a newsletter shaped by people who have used our Service. We aim to encourage people to share their stories, experiences, and advice to support others.
We recognise that although spring can be seen as a positive time of year for many. It can be a new beginning where the nights become lighter, the days become warmer, and we can close the door on what has been a difficult winter. With this comes the opportunity to embrace the fresh air and the natural light to focus on our lifestyle. Lifestyle factors, such as, diet, sleep and exercise play a big part in promoting positive mental wellbeing.
But it can also be a difficult time financially and socially. Perhaps you find spring a hard time of year and are not looking forward to it, or you may be struggling this year for the first time.
The theme of this edition will focus on how to make the most of this season and use the weather to our advantage. It also shares some tips and tricks during the current ‘cost of living crisis’.
As always, we would like to thank those of you who have contributed to this newsletter and know many people will benefit from reading this.
Sunrise and sunset times
Now we are moving into spring, we are finally starting to see the sun start to rise earlier and set later, meaning more sunlight and vitamin D which are both beneficial for our mental health.
By the end of May, we will have about three hours and 45 minutes more daylight every day than we get at the moment!
Above: Erin, our lovely admin officer, took this beautiful photo last summer down on South Shields beach! She woke up extra early to snap this picture and went for an early morning walk. Erin believes walking, especially in the summer and seeing the sun, boosts her mental health whilst also getting her out of the house and moving
Above: Amy sent in this photo whilst on a lovely evening walk with her beloved collie Bella. Amy loves getting out of the house.She says moving her body decreases her anxiety, and connecting with nature helps her think more clearly and puts her mind at ease – even more so when the weather is as beautiful as it was that day!
Pets and our wellbeing
Pets, especially dogs and cats, can reduce stress, anxiety, and depression, ease loneliness, encourage exercise and playfulness, and even improve your cardiovascular health.
One person told us, “Whenever I am feeling low, I spend time with my two Dachshunds. Animals will give you unconditional love and will never judge you, they have a calming effect. Even if you don’t own a pet you can go for a walk, you will see dogs and you can listen to the birds. Being mindful in the presence of animals or nature can have a positive impact on your mood.”
We love seeing pictures of your pets. Another person sent us a picture of his loveable Labradors. He told us, “I love spending time with dogs, Ella and Diesel really help me to feel calm and get outside more. They are very loving and make me laugh. I think pets really help your mental health because they brighten up your day”.
Own a dog? Try the Biscuit Pet Care app
People who own pets have recommended this app, which offers ‘biscuits’ (points) for logging tasks like walking your dog. When you’ve saved up enough Biscuits, you can exchange them for shopping vouchers. There’s a variety of shops and brands where the vouchers can be used, from nutritious dog food and toys to takeaways and grocery shopping. Click here for more info
(Please note, this is a recommendation from people who have used our service, not an endorsement from CNTW NHS Trust.)
Photography and wellbeing.
Photography is a great way to get active outside, particularly in spring as it starts to become warmer, buds are beginning to blossom again and there are often more animals to spot too. You don’t even need to have all of the fancy equipment; a phone with a camera can produce some amazing results.
Here are some top tips for taking photos outdoors in spring which might take your photos from fuzzy to fabulous:
- The ‘magic hour’, or ‘golden hour’, is the period of daytime shortly after sunrise or before sunset, when daylight is redder and softer – it’s fantastic light for capturing photographs of landscapes and people.
- Try editing your photos to increase contrast and saturation, increasing those vibrant colours that look beautiful in spring such as greens, pinks and blues.
- Change your perspective. Try different angles for your snaps, such as getting down to eye level, or being higher above the subject of your photo.
- Look for reflections. A lovely scene at a local pond or lake could make for a great photo, especially with more depth that reflections can add.
- Keep it simple. To avoid having a cluttered photo that appears too busy, have a clear idea of what your subject is and how you want it to look.
Picture This
Photography can support our mental health by having a positive impact on our self-esteem. It can also improve our memory, confidence, and decision-making. Photography brings us back to the present moment and helps us to practice mindfulness. We can also use photos we have taken in the past as relaxation imagery, taking us to a place where we felt happy or calm and supporting us to feel these emotions again.
There are plenty of stunning scenes to snap during the spring, including blooming flowers, animals and wildlife like these beautiful photos that have been shared with us:
With or without your camera in hand, we often get out into the fresh air more in Spring, with the lighter nights approaching and the breeze becoming warmer. This can be a great time to get green-fingered and stuck into gardening. Gardening has been shown to have positive effects on our mental health. Gardening can help our imagination and creativity to flow, and it can support us to get more active too. There are so many things to get involved in like sowing, weeding, watering plants and flowers, and also growing your own fruits and vegetables.
We heard from some of our service users who enjoy gardening and getting out into nature for walks. They shared how this supports their mental health:
“I love getting outside, especially in spring. It really helps me to clear my head and be mindful. I enjoy going out in the woods and spotting animals like pheasants and deer. I find it very peaceful and enjoy the calm. I like to grow things like tomatoes in my greenhouse, and it’s great when they turn out looking good, and tasting good too!”
“I enjoy walking because it helps me to get movement into my day and I like hearing birds tweeting, it makes me feel calm.”
“I love getting involved in my garden, I think when you have finished a project it is very rewarding, and you get a real sense of achievement. I like to make my garden look as colourful and beautiful as possible.”
One of our service users told us that having plants around them helps them to feel calm and happy. They suggested a Rowan tree, which they like due to its long, sacred history and its links to spirituality. Since ancient times, people have planted these trees near their home due to its meaning of ‘The Tree of Life’; it symbolises courage, wisdom and protection.
Local Projects Cultivating Wellbeing:
There are lots of local projects which welcome people becoming involved in gardening, as well as local nature trails and walks:
Ramblers Wellbeing Walks: These take place every week, taking advantage of Sunderland’s beautiful coastline, parks and green spaces. Walks last between 30 and 90 minute and all are welcome. Find out more on the council’s ‘Wellness Walking’ webpage.
Sunderland Home Grown: This group believes in growing plants and nurturing people. They offer a variety of projects including fruit and vegetable growing, gardening, bee-keeping and a local history group. For more info click here
Fishes and Wishes: The Barn at Easington offers an arts and educational centre, which specialises in outdoor nature based learning. They are currently running a Fishes and Wishes project where you make your own fish from easily accessible materials and post your wish. This can be for children and also for adults alike. For more info click here
Spring and lifestyle
Food and Mood
Certain food groups can impact our mood: for example, a diet high in sugar can lead to us feeling tired and irritable.
Why not try this budget friendly spring recipe to help you have a more balanced diet:
Spring Chicken in a pot
Ingredients
- 1 tbsp olive oil
- 1 onion, chopped
- 500g boneless, skinless chicken thigh
- 300g small new potato
- 425ml low-salt vegetable stock (try using low-salt vegetable stock cubes)
- 350g broccoli, cut into small florets
- 350g spring green, shredded
- 140g petits pois
- bunch spring onion, sliced
- 2 tbsp pesto
Method
Heat the oil in a large, heavy pan. Add the onion, gently fry for 5 mins until softened, add the chicken, then fry until lightly coloured. Add the potatoes, stock and plenty of freshly ground black pepper, then bring to the boil. Cover, then simmer for 30 mins until the potatoes are tender and the chicken is cooked. Can be frozen at this point.
Add the broccoli, spring greens, petit pois and spring onions, stir well, then return to the boil. Cover, then cook for 5 mins more, stir in the pesto and heat through.
Caffeine
Caffeine can often be our best friend if we need a quick burst of energy, however it is a stimulant which means alongside that energy, it can also mimic symptoms of anxiety and low mood. If you think caffeine may be impacting your mood, consider slowly reducing your caffeine intake and switching to decaf options.
Life hacks!
Coming into spring, getting out into nature more, spring cleaning the house and garden and many other activities spring to our minds! We have grouped together a big list of everyday life tips and tricks for getting through the season without spending large amounts of money, making the most of the weather and spending time with family!
- During Spring we generally go on more picnics and walk! A tip for cleaning your Tupperware and keeping it stain free and sparkling: Place a folded sheet of kitchen roll in your Tupperware and fill it slightly with boiling water and washing up liquid, pop the lid on and give it a good shake! This is a trick to getting all of the stains out!
- On a picnic, this summer and scared that your food will turn warm in your bag? Using a Tupperware box, fill this with water and freeze it overnight! Pop the lid on and place it in your food bag, this acts as your own cooler! You could also place any fruit or vegetables in the box to keep them extra fresh.
- Have a candle that you love and the wick has ran out? Boil the kettle and pour boiling water in the candle jar! This will melt all of the wax and bring it to the top of the jar. Once cooled down and solid, you can pick this out and cut it up into small sections and use the remaining wax as a wax melt.
- Now that spring is on its way the days are getting longer and warmer. If you find you cannot sleep on a night time due to irritability and the heat, use your hot water bottle the opposite way! Pop your water bottle full of water in the freezer and take it to bed with you! This will help you keep cool and calm ready for sleep.
- Have some old clothes which are discoloured? Instead of chucking these out to buy new, you can order a clothing dye pod for under £6! You can dye the item of clothing in your washing machine, making it look brand new! This can save money on buying new clothes and is also more sustainable for the environment.
- A trick to do, whilst out walking is focusing your attention on your feet. This helps you focus on where you a stepping, observing the ground and what has been there before you, such as spotting bike tracks and muddy paw imprints from dogs. Helping you think of what you can see, hear, taste, touch and feel! This helps you to connect to your surroundings, be present and reduce your symptoms of stress, anxiety and low mood.
Child-friendly things to do in spring!
The Easter holidays can be hard on our wallets, especially with the kids off school! For inspiration, try the Days Out With the Kids – Tyne and Wear webpage, which lists 300+ activities, or the Sunderland Culture website, which lists family activities (and you can filter it to show free events).
Some of our top recommendations – which are all free to visit – are:
- Visiting the alpacas at Hawthorn Dene
- A picnic at Hardwick Country Park
- Enjoying Bill Quay community farm
- Seeing the beautiful birds at Herrington Country Park
- Free orienteering at Souter Lighthouse
Above: Our admin officer Tamara took these lovely photographs whilst on a big walk around Hardwick Country Park with her lovely niece. Tamara feels like getting out of the house in nature boosts her mental health, and spending quality time with family always makes her feel better and loved
Above: Leah snapped these photographs from inside of Marsden Rock last summer on a family day out down the beach. She says if you time the tides right – be very careful so you don’t get stranded – you can stand inside of Marsden Rock and explore all the caves and find some sea creatures! Spending time in nature and with family boosts Leah’s mental health and gives her more clarity.