Tag: wellbeing

Posted in health, lifestyle, psychology, self care, wellbeing, wellness

Monday Matters: 9 signs you’re approaching burnout (and how to avoid it)

Posted on by Laura

When I was teaching, I would regularly feel completely wiped out physically and mentally, and, for the first days of any holiday, whether it was half term, Easter, Christmas or the summer break, I would end up either ill or sleeping most of the time as my body and my mind couldn’t take any more.

The other week, I was listening to a group of pharmacy students at the University as they discussed their workloads and lifestyle choices because of how much they had to do. It reminded me of that feeling of never having enough time and the pressure and stress that came with it. So, today, I thought I’d talk about the signs which suggest you may be heading towards burnout (or are already there), and, perhaps more importantly, what you can do about it before you reach that stage.

What is burnout?

Burnout can be defined as a state of physical, mental and emotional exhaustion which can result from long-term or repeated bouts of stress. This could include, but is not limited to, working in a stressful or high pressured job, doing an intense amount of studying (e.g. for a degree course or post graduate qualification, or having a particularly demanding life circumstance such as being a single parent, caring for a loved one (such as a young person with special needs or an aging relative), having financial difficulties or worries related to job security, being involved in a house move, divorce or separation or trying to juggle too many responsibilities at once.

What are the main signs of burnout?

The signs of burnout differ depending on the individual but common signs to look out for include:

  • fatigue – constantly feeling tired, drained or exhausted
  • sleep issues e.g. insomnia, panicked night time waking, regularly getting less than 6 hours a night etc
  • frequent feelings of cynicism, anger, irritability and a pessimistic life outlook in general
  • poor immunity – resulting in regularly feeling under the weather or having frequent coughs, colds, sore throats etc
  • gastro-intestinal issues such as IBS, stomach upsets, sickness and diarrhea or unexplained abdominal pains
  • recurring headaches
  • poor concentration levels which may result in reduced efficacy or success at work, making careless mistakes, being easily distracted, struggling to maintain attention, trouble thinking clearly or making decisions, forgetfulness and poor working memory.
  • depressed mood which may cause tearfulness, sadness, feelings of emptiness, loss of interest or pleasure in things you once enjoyed, feeling worthless, suicidal ideation, a sense of isolation and inability to relate to others
  • feelings of anxiety such as restlessness, agitation, irritability, having a sense of dread or fearing the worst

How can I prevent burnout?

Educate yourself Learn about your current stresses and your coping strategies using ‘the stress bucket model’ that I discovered on Mental Health UK. You can download your own to fill in here. Make a list of helpful activities (known as taps in the example) and plan to do some of them each day to help you destress and unwind.

Prioritise self care You might not be able to remove the sources of stress you are dealing with right now, but you can make sure that self care becomes a non-negotiable part of each day. Try writing two lists – everyday (basic) self care that keeps you functioning each day e.g. keeping yourself hydrated, eating regular and nutritious meals, getting some exercise and taking regular work breaks, and ‘me time’ self care activities you find calming or relaxing e.g. having a walk in nature, quiet reading, taking a bubble bath, having some time away from your phone and social media, listening to music with your eyes closed, doing a mini meditation etc.

Learn to say no If you feel like you’re taking on too much to cope with, could it be that you are agreeing to requests or feeling obligated to doing things that are further adding to your stress? Although easier said than done, learning to say no can really help you to prioritise what matters to you or what you consider is absolutely essential for your health and wellbeing.

Accept that perfection is unachievable Perfectionism and the impossibly high standards that go with this trait can become overwhelming and will almost certainly lead to burnout. To manage this, take time to think about your current situation realistically and try to think positively about how well you are doing under the circumstances. Mantras such as ‘I can only do my best’, ‘done is better than perfect’, ‘nobody is perfect’ and ‘I don’t have to do things perfectly’ can help if said regularly.

Show some self-compassion If a friend was having to juggle all the commitments and responsibilities you’re currently facing, what would you say to make them feel better? A helpful exercise I learned in one my compassion group sessions is to write a letter offering sympathy, advice and support and post it to yourself or read it regularly. It might feel a little strange writing at first but it can really help.

Take a break from your devices After a particular busy or stressful day, you might be inclined to sit (or lie) on the sofa and mindlessly scroll through your phone or tablet. This might seem like a good way to relax at the time, but studies show that being addicted to our digital devices has a seriously negative impact on our mental and physical health, not to mention our productivity levels. Rather than constantly reaching for your phone, why not try a screen free hobby, for example, doing a mindful craft such as painting, drawing, sewing or knitting, doing puzzles such as jigsaws, crosswords, wordsearches or Sudoku which stretch your brain and help you relax at the same time or losing yourself in a good book or your favourite magazine.

Get organised Use your planner or calendar to map out your day and manage your schedule. Being organised can help you feel more in control and can also be a useful tool for identifying and planning for your priorities.

Practise mindfulness and meditation Mindfulness is a technique that involves paying attention to the current moment with non-judgmental awareness of our thoughts and feelings. Click here to read about five simple ways of incorporating mindfulness into you daily routine. Meditation, which is a key aspect of mindfulness practice, has been shown to combat potential burnout by lowering stress and anxiety levels, helping us to build resilience and coping skills, improving self- awareness and self-esteem, cultivating positive thoughts and emotions and boosting our ability to focus and concentrate on tasks. For ideas on how to get started, you might like to read this blog post which has beginner friendly suggestions and tips.

Reach out to others Sometimes, when struggling to cope with everything life is throwing at us, we start to believe we’re the only one who’s finding things difficult. Our thoughts and feelings can then lead us to withdraw from loved ones or isolate ourselves from others. However, this is the time when seeking out your support network can be most useful. Positive social interaction such as meeting a friend for coffee, taking a full lunch break with work colleagues or fellow students, or doing something fun with family members can help in a range of different ways such as providing a listening ear, support, sympathy and useful advice, taking your mind off your sources of stress or giving you the chance to do something enjoyable or relaxing.

Take steps to manage your sleep routine High stress levels can have a profoundly negative effect on your sleep. It’s really important to take steps to develop a relaxing evening routine which sets you up for a good night’s sleep. This wonderful article discusses the relationship between sleep and burnout and includes lots of useful tips for your day, evening and bedtime routine.

Final words…

For many of us, avoiding burnout isn’t easy and there are commitments in our busy lives which we can’t avoid or say no to. However, actively taking steps to combat the daily stresses in our lives by using some or all of the coping strategies above can really help. I think filling in the stress bucket would be a good first step in boosting self- awareness prior to making small lifestyle changes with a view to preventing burnout and generally improving health and wellbeing in the future. Let me know in the comments if you try out some of the ideas above and you find them beneficial.

Posted in compassion, creativity, depression management, lifestyle, meditation, mental health, self care

Monday Matters: Working towards a life full of calmness and positivity – simple ideas to try today

Posted on by Laura

Today I’m sharing some easy self-help strategies to enable you to create a life which is both calmer and more positive. I hope you find the tips useful and they motivate you to make a change or two going forward.

Be kind to yourself

Showing self-compassion, practising self-care and giving yourself grace when you make mistakes or are struggling with the stresses of modern day living is an important and helpful first step to take in developing a more positive life. If a good friend of yours was finding things difficult right now, you would offer them support and encouragement, sympathy and well wishes, yet when we find ourselves in a similar situation do we behave in the same way? Here’s a few ways to be kind to ourselves (and they don’t need to be reserved for when we are down or struggling with our mental health either):

  1. Forgive yourself often – for making mistakes, not being perfect, not being super productive etc. Whatever you beat yourself up about, STOP!
  2. Keep yourself hydrated – this simple act of self-care is important and will help you feel your best throughout the day
  3. Listen to your body – if it needs rest, a day off, a holiday, a break from chores, a lie in etc. provide exactly that.
  4. Explore how you’re feeling mentally and why – try a spot of journalling or talk to a close friend, then, if need be, take appropriate steps to remedy the situation.
  5. Eat well – eating a balanced diet full of fresh produce, wholegrains and all of the vitamins and minerals you need is a great way to look after yourself. Yes, you shouldn’t deny yourself the occasional treat, but eating a predominately healthy diet will help you maintain good energy levels, restful sleep and better mood.
  6. Get some exercise – you don’t need to lift weights at the gym or pedal the exercise bike for hours each week, do something you enjoy whether it’s yoga, pilates, a walk in the countryside or playing outside with your dog. Exercise releases feel good hormones as well as keeping you in good shape.
  7. Celebrate your achievements – think about what you’ve achieved this week / month / year and give yourself a pat on the back. Even better, treat yourself to some kind of reward such as a bunch of flowers, a new notebook or something else that’s been on your wishlist for a while.

Be kind to others

Small acts of kindness towards others can have an enormous impact on both on the giver and receiver. Just something simple like holding a door open for someone who has their hands full or letting someone who is only buying one item go before you in the queue for groceries is enough for benefits such as brighter mood, lower stress levels, feelings of connection and belonging to the community and improved self-esteem and confidence.

Release your inner creativity

No matter how busy your day is, there’s always at the very least a small window of opportunity to get creative (try putting your phone in another room for half an hour!). Whether it’s doing some colouring in and choosing colours which complement each other, developing a poem about your experiences, doing some seasonal doodling in your bullet journal or creating a mood board for your living room, anything which uses your imagination or original ideas to make something is a boost to your creative side. And even if you don’t see yourself as the creative type, trying out different expressive activities will help you develop this part of yourself which I promise is lurking inside somewhere! Engaging in creative pursuits is wonderful for bring calmness and tranquility as well as a sense of achievement. It’s also a lovely way to practice self care.

Develop an attitude of gratitude

I write about gratitude in a lot of my wellbeing posts here on my blog but it is with good reason. Being grateful for what you have and celebrating ways in which you are very lucky has proven health benefits such as being better able to cope with adversity, enjoying improved sleep and immunity, building stronger relationships with others (particularly if you show gratitude for family and friends) and generally feeling much more positive and happy. Feeling gratitude and expressing your appreciation for things in your life is a very spiritual practice, creating a feeling of ease and contentment.

Be more mindful

Mindfulness is all about paying more attention to the present moment, focusing on your current thoughts and feelings and what is going on around you right now. Some examples of how this might manifest itself in your life include:

  • meditation and breathwork
  • paying full attention to the little things you do each day as part of your routines such as taking a shower, brushing your teeth, eating your breakfast, making your bed, brushing your hair or getting dressed. This will help you to change the focus from rumination about the past or worrying about the future
  • taking a walk in nature and becoming really conscious of your immediate surroundings – use your five senses to explore the environment
  • working on one thing at a time – avoid trying to multi-task (which is a complete myth anyway as you can read here)
  • eat mindfully – really pay attention to what you’re eating, how it tastes, how it feels in your mouth, how it is making you feel (this is also good for making sure your eat slowly and stop when you start to feel full and satisfied)
  • use the 5,4,3,2,1 grounding technique to bring you back to the present moment (this is particularly useful if you start to become anxious about something)
  • do some journalling – writing your thoughts, feelings and experiences in a journal is a great way to slow down and become aware of how things are for you right now
  • try movement meditation – most of us associate meditation with sitting or lying very still and focusing on the breathe. However, this is just one example of how to meditate. Check out this article for seven popular styles of movement which are meditative in their nature.

Start a slower and more relaxing morning routine

Your morning routine has the power to set you up for a calm, happy and productive day or leave you stressed out, tired and wanting to go back to bed. For a gentle start to your day, try the following tips:

  • prepare for your day the night before – check your planner to see what you have scheduled for tomorrow, write a list of intentions for the next day or choose your priorities from your to do list, choose your outfit and check to see if it needs ironing or unfolding to let the creases drop, if you are going out somewhere, pack your bag ready.
  • wake up early – plan to get up at a time which gives you the opportunity to get ready without rushing (this might involve going to bed earlier or other tweaks to your evening routine to encourage restful sleep)
  • open your curtains or blinds to let natural light in, or, during winter, use a sunrise simulation lamp to mimic the effects.
  • try journalling – this could be completing the morning entry of The Five Minute Journal like I do, doing morning pages or making note of a few things or people you are grateful for
  • avoid reaching for your phone – checking our phones as soon as we get up is an automatic reaction for most of us but it has been shown to have negative effects on the brain. Issues include heightened stress and anxiety levels, poor performance levels at work, lack of productivity as well as loss of our precious time. Instead, eat your breakfast mindfully and slowly, take yourself outside to get some morning light, do some gentle stretches or record your thoughts, feelings or daily gratitudes.
  • choose a slow living activity to put you in the right mindset – read a chapter from a motivational book, listen to a podcast, make a nutritious breakfast, savour your morning coffee (rather than downing it when it’s too hot or going cold), sit outside and watch the sunrise, close your eyes and focus on your breathing or flick through your favourite magazine. Make the most of rising early before you start to tackle your to do list or head off to work.

Final words…

I hope you’ve found the above tips useful and are motivated to try some of them. I know that making lifestyle changes can be quite difficult and require time and commitment. You might want to try to transform many aspects of your current life but doing too much at once will most definitely lead to overwhelm and the temptation to give up. I recommend choosing one thing to focus on and, where possible, enlist the help and support of your partner or a close member of the family or a good friend. I also encourage you to regularly evaluate and reflect on how things are going for you and consider if the small change you’ve made is having the desired effect. This will help you to refocus and serve as a good reminder of why you started.

Posted in depression, mental health, productivity, Selling on Etsy, social media, wellbeing, wellness

Monday Matters: The Hidden Costs of Staying Informed: How the News Negatively Impacts Your Stress and Anxiety levels plus other aspects of your Mental and Physical Health

Posted on by Laura

Last month, I met up with a few of my close friends for lunch and a good catch up. We had a lovely afternoon and there was so much to talk about. We reminisced about old times when we all worked together, talked about our recent holidays and plans for future breaks, shared what we’d been up to over the summer (and how fast the months were flying by) and commented on how children are so different from when we were young. As is often the case when the conversation is flowing, we spent some time chatting about current affairs local and national news. Sitting there listening and very occasionally contributing to the discussion, I realised that I knew much less about most of the topics than anyone else in our group. They seemed to know every detail about a particularly harrowing subject and had formed lots of opinions about all that they had read and heard. When I returned home, I mentioned this to my husband and considered why I was much less informed. I came to the conclusion that the main reason is that I firmly believe that over-consumption of news, particularly of the negative kind, seriously impacts my mental health and so I tend to avoid watching and reading too much. Today, I’d like to share what I have learnt from my online reading on this interesting and thought-provoking topic and present some strategies for avoiding ‘doomscrolling’ and managing your news consumption in general.

The concept of ‘doomscrolling’ and issues with easy access to news media

The term ‘doomscrolling’ came into regular use during the Coronavirus pandemic and is the act of spending an excessive amount of time reading and consuming large quantities of negative news online. This, coupled with 24 hour news channels on the TV, sensationalist headlines being so easily accessible and the negativity bias of media outlets can mean that the news is seriously harming your health and wellbeing. Some of the detrimental effects include:

  • increased anxiety levels
  • difficulty concentrating, completing tasks or relaxing
  • worsening symptoms of depression
  • elevated stress levels and trouble sleeping
  • obsessive worry and fear
  • gut and stomach problems
  • muscle tension and pain
  • poor productivity levels
  • feelings of helplessness or paranoia

So, why do people involve themselves in ‘doomscrolling’ and excessive negative news consumption?

According to my research there are several main reasons why people engage in this kind of behaviour:

  • having a natural negativity bias that makes them pay more attention to bad news than good news
  • wanting to feel in control and prepared for potential threats in a world that seems chaotic and uncertain
  • being addicted to the dopamine rush that comes from getting new information, even if it is negative
  • because they wrongly believe that they are keeping themselves safe by doing so

What strategies can I try to prevent ‘doomscrolling’ and over consumption of negative news media?

  • Limit your time Set a time limit for your news consumption and stick to it
  • Make use of mobile apps and your phone settings Use apps or tools that block or limit your access to social media or news sites
  • Look for the good news Seek out positive or uplifting stories that balance out the negative ones
  • Consider better alternatives Choose to engage in activities that make you happy, such as hobbies, exercise, meditation, or spending time with loved ones
  • Seek help or support Talk to a therapist or a trusted friend if you feel overwhelmed by the news or your emotions

Final words…

I hope you’ve found today’s post thought provoking and useful. Remember, staying informed is important in terms of feeling involved, knowledgeable and connected to others and is a valuable way to learn and grow. However, taking care of yourself is of equal importance so make sure you control your news consumption rather than letting it control you!

Wishing you good health and wellness,

Posted in mental health, Mindfulness, Planning and journaling, wellness

Monday Matters: Practical ways to build resilience for better mental health

Posted on by Laura

This blog post first appeared here in March 2019 when my chosen word of the year was resilience and I was spending a good deal of time reading articles and books to help me improve mine. I hope my updated post proves useful to anyone looking for a few ideas on the topic to support their good mental health.

What do we mean by the term ‘resilience’?

Resilience can be defined as the ability to cope with and rise from all of the challenges, problems and set-backs that life throws at us and come back stronger. When we develop our skills and personal strength in this area, we are able to handle our difficulties more easily and this can improve our overall mental health.

The following ideas were collected at a time when I was in a good place and have helped me during periods of depression and low mood. I hope you find them useful too. Even if you are in a period of good mental health right now, it can be useful to learn ways to develop your resilience for times in the future when you may need a boost.

Try to remain optimistic

It can be difficult to remain optimistic when faced with challenges in life but maintaining a hopeful outlook is an important part of resilience. Try to have a positive mindset and encourage thinking such as ‘it’s not the end of the world’ and ‘things will get better’. Remember that set backs are temporary and remind yourself that you are strong and that you have the skills and abilities to face your difficulties.

When negative thoughts pop into your head, try to replace them with something more positive such as ‘I have lots of friends who will support me through this’, ‘I am good at solving problems’, ‘I never give up’, ‘I am good at my job’ etc. Also, choose to see challenges and bad experiences as an opportunity to learn. Ask yourself ‘What can I learn from this situation?’, ‘What is this trying to teach me?’ ‘What positives can I take from my experience?’.

Mindfulness

Mindfulness is all about awareness in the present moment – our thoughts and feelings and the world around us. It involves the use of techniques such as meditation, breathing and stretching exercises and can help you to stay calm and in control of your emotions.

When practising mindfulness you begin to notice how thoughts come and go in your mind. You learn to accept these thoughts without judgement and develop your ability to let them go. In addition, you are able to tune in to what your body is telling you and notice signs of stress and anxiety so that you can release tension as you meditate.

Support Network

It’s really important to have people who you can turn to at times of need. Building and nurturing constructive relationships with positive and supportive friends, family and colleagues is an essential part of wellbeing and staying resilient. They can provide a listening ear, positive encouragement, advice or help you celebrate your achievements. Having a good support system in place has also been shown to boost self esteem, confidence and better self image.

If you feel you need to widen your support network, there are many opportunities to do so either in your local community or through online groups. Try your local library, community centre or college for clubs and classes or try to find out about volunteering opportunities in your fields of interest.

A resilient body

We’ve all heard the expression ‘healthy body, heathy mind’ and keeping yourself well is another key part of resilience. Try to eat regularly and make sure you get plenty of good for you fruit and veggies in your diet. Find a type of exercise that you enjoy (personally, I love countryside walks and dancing), and schedule in a time for this each day. Also, remember to take time out to relax and recharge. It’s not self indulgent to schedule in some me time each day, it’s a key part of coping with our busy and stressful lives.

Good sleep is also vital for a healthy lifestyle and better mental health. Try to develop a good relaxation routine each evening – listen to some calming music, dim the lights, meditate or have a warm bath. Many people recommend writing in a journal as a way of putting the day to rest so that you don’t have lot of thoughts buzzing around in your head when you climb into bed. If you want to learn more about this technique click here.

Ideas to try in your bullet journal

  • Create a positive affirmations page and read them every morning. Examples of affirmations include ‘I am strong’, ‘I see the bright side in all situations’, ‘I radiate positive energy’.
  • Add some of your favourite positive quotes to your weekly plan.
  • Write a list of ways to reward yourself for your achievements such as ‘have a relaxing bubble bath’, ‘paint your nails’, ‘buy yourself some planner stickers’, ‘treat yourself to your favourite bar of chocolate’ etc.
  • Practise gratitude by keeping a ‘one line a day’ log where you write in something you are grateful for on that day. You can include anything you want such as ‘the helpful magazine article I read yesterday’, ‘a kind text from my friend’, ‘3 new shop orders today’, ‘the lovely feedback I received’ etc
  • Make a ‘Things That Make Me Happy’ page and use it to remind you of all the good things in your life.
  • Produce a list of creative activities that you enjoy and find the time to schedule at least one of them into your busy week. Getting involved in art and creative tasks has been proven to reduce stress and it’s another mindful activity which can provide a welcome distraction from negative thoughts or anxieties.
  • Keep a daily journal in which you evaluate your day. It will help you to focus on the positives and any challenges that you met. You can also use your journaling as a space to assess your issues and any ideas you may have for solving them.

Final words…

I hope you have found these tips useful and will try out some of the ideas in your notebook or bullet journal. Of course sometimes, during periods of depression, it is really difficult to see a way forward back to better mental health and it may be that if you’re really struggling, the help of a trained therapist might be the best form of help. I have found CBT style therapy particularly useful in the past and still apply what I’ve been taught over the years. Skills associated with resilience take time to develop but I believe that everyone has the capacity to learn.

Posted in bird feeding, bird spotting, bird watching, conservation, gardening, nature, wildlife

Monday Matters: The simple joy of feeding and watching garden birds in wintertime

Posted on by Laura

Winter is a difficult time for birds due to the shortage of food sources, long and cold nights and shorter days. By nightfall, they need to have eaten enough to give them energy to keep warm and survive until morning when the process of searching for food starts all over again. Providing food sources in your garden is a great way to help nature and feel as though you are making a difference.

Photo credit: Amee Fairbank Brown for Unsplash

I like to think that our garden is a wildlife friendly as possible and I’m always in search of new ideas to keep visitors happy and well fed. I know that many of my readers are nature and wildlife lovers too, so this week, I thought I’d explain how feeding and observing birds in your garden helps to boost your mental health and also share my top tips for looking after birds in wintertime.

Whether you sit outside all wrapped up with a warm drink or you observe through the window, watching the birds feeding and exploring your garden can have a huge impact on your mental health and wellbeing. Here’s some benefits that we can all enjoy:

Watching the birds is a mindful and meditative activity which makes you feel calm and relaxed. Whether indoors or outside, you are required to sit very still and quiet, away from distractions such as your mobile phone (and all of the must-read notifications which constantly pop up!). If you can, and the weather allows, I recommend wrapping up in your biggest coat with hat, gloves and chunky scarf (plus optional coffee, milky tea or hot chocolate), so you can sit in your garden. This way, you can be totally immersed in nature and use more of your senses, so, as well as observing what’s going on, you can also listen to the various sounds of the birds and other noises in your immediate environment or further away. During this time, you may also become aware of different sensations such as a gentle breeze on your face, the chill of your cold ears, the warmth of your mug seeping through your gloves or the supportiveness of your choice of seat. And, because you are involved in all of this sensory exploration, you’re not thinking about your never-ending to-do list and all of the other stresses of the modern world.

Getting outdoors in the wintertime ensures you get some much-needed fresh air and a dose of vitamin D from a natural source. Fresh air can improve your wellbeing in lots of ways including clearing your airways and lungs, strengthening your immune system, improving your digestion and giving you more energy (which also helps to sharpen your mind). Vitamin D is essential for boosting your brain and immune system and strengthening your bones. Obviously, the amount of sunlight changes from day-to-day, but personally, I think getting out in nature provides a mood boost even on the dullest of days.

Bird feeding and watching can give you a real sense of achievement. From learning to identify the birds you spot and beginning to recognise their various calls and songs, to attracting different species to your garden or yard as you increase your feeding options and even developing the skills to use binoculars or take photographs using a DSLR camera. There’s so many opportunities and I guarantee it’ll boost your self-esteem too.

Something else which will make you feel good about yourself is knowing that you’re doing your bit for wildlife conservation in your local area. Creating a haven for birds in your garden and generally making it a wildlife friendly zone is a great way to help on an individual basis.

Above all, bird watching can be absolutely fascinating and great fun. When you stop what you’re doing and really look at the birds, it’s so interesting to see their comings and goings and how they behave. You might first see a little dunnock flicking its tail as it shuffles along the ground, hoovering up crumbs fallen from the feeders. A short time later, you might spot a visiting blue tit carefully extract one single seed and then take it back to the safety of their chosen branch to enjoy in peace and comfort. Watching a solitary blackbird as it traverses your lawn will show you how it tilts it head to listen carefully for worms underground and then uses its sharp beak to extract its prize from the earth. You might also see how it defends its territory by chasing away other small birds from its garden of choice. Whichever birds your garden attracts, I can almost guarantee they’ll provide good entertainment and bring you feelings of joy!

And if you don’t have a garden, watching and feeding birds in your local park is also great too – just be careful about the kind of food you provide, for example pre-mixed bird seed is a good source of nutrients for garden/woodland birds, whereas white bread isn’t a particularly health option for them. If you combine your bird spotting with a nice brisk walk you can really maximise the health benefits of your time outdoors!

Top tips for bird feeding and watching

Get a basic field guide

Whether you’re new to bird watching or have a little experience, a basic field guide for garden birds is a great resource. This will provide pictures of common and slightly more obscure garden visitors as well as information about what makes each of them unique. This might include size, body shape, plumage colours and patterns, tail shape, length and patterning, and other defining characteristics. Many of them will also discuss geographic range, migratory patterns of specific birds, breeding patterns and behaviours to look out for.

Be patient – birds are careful and cautious customers

When you first start to create a haven for birds, you’ll need to be very patient. Birds have evolved to be incredibly careful as it maximises their chance of survival. A few years ago we replaced our bird bath as the current one which was coated metal got a hole in it (we thought that over enthusiastic birds were flicking most of the water out each day!). This time we’d chosen a weighty ceramic version in a shiny mid grey which we excitedly placed in the garden in the same spot as the previous one. However, despite the fact that my husband and I thought the new bath looked smart and attractive, it was several weeks before any of our feather friends showed even a slight interest in it and at least a month before they would actually linger and have a wash in it!

Keep an observational journal

Anyone who knows me or regularly reads my blog will know I love journalling and memory keeping. I like to make my own traveler’s notebook inserts and use them to record anything and everything. However, I’ve recently picked out a garden journal for my husband to get me for Christmas and I thought it would be a nice idea to record my garden bird spots in it, particularly any unusual observations. For example, one snowy January, I saw a group of redwings perching in the ivy on our bottom fence and a few weeks later, my husband spotted a nocturnal bird poking its long beak into the snow in search of food. It turned out it to be a woodcock – our first sighting, and so far, our last! Your journal could simply be a place to record the name of the bird and when you saw it, but you could also get creative adding photographs, sketches or even watercolour paintings.

Think about meal provision for all – cater for picky eaters and those who aren’t as fussed

Some birds, such ss goldcrests, are quite picky eaters, and feed mainly on small insects and spiders. Others, such as blackbirds will include a large range of foods in their diet such as worms, spiders, berries, dried fruits, sunflower hearts, oatmeal and suet pellets. I’ve even seen the ones who visit out garden grabbing the odd water louse from our wildlife pond! If you look at different bird mixes available, they usually suggest which individuals they’re designed to attract. Over time, you could add different feeders – we have seed feeders, fat balls, peanuts (inside a mesh feeder to prevent whole nuts from being extracted) and a wooden table for birds who prefer open feeding and a place for kitchen scraps and fruit.

Go heavy on fatty foods

Talking of different types of food, birds need plenty of high fat stuff during cold winter weather so that they are able to maintain their fat reserves to keep them warm during frosty nights. This can include pre-made fat balls, suet cakes and bars or you can make your own – check out these instructions on the RSPB website. Warning: fat from cooking is bad for birds because the consistency of it makes it prone to smearing on feathers which can destroy waterproofing and insulating qualities.

Supplement with kitchen scraps

Feeding garder birds doesn’t have to be an expensive hobby. Many kitchen scraps that get thrown away can provide a suitable meal. We tend to stick with seed mixes, peanuts and fat balls but this information from the RSPB has given my husband and I food for thought!

Adjust to the demand

When you first start feeding the birds, you may only have a small number of customers visiting your garden or you may find that limited species choose to come. Always adjust the quantity of food to the demand. Also, try to put the provisions out at the same time each day so that the visitors can learn your feeding routine.

Maintain good hygiene

It’s really important to regularly clean your bird feeders, drinking containers and bird tables to keep them disease free. If you don’t maintain good hygiene standards you may be doing the visiting birds more harm than good. Check out this online resource from the RSPB which has lots of tips on keeping your birds healthy.

Provide water as well as food

Water is vital to a bird’s survival so you should make sure you provide drinking and bathing facilities for your feathered friends. This could be via a purpose-built bird bath, a water tray, shallow pot or a hanging water dispenser. For bathing, birds only need a small depth of water as the purpose it to get their feathers wet rather than drenching themselves. During the depths of winter, when it gets super cold, you might need to check on the receptacles to see if they are frozen and then gently defrost them. Be sure not to use really hot water or you might crack the container.

Consider planting for birds

Although late Autumn and the depths of winter aren’t usual time for planting, if you want to attract birds to your garden across the seasons and for years to come, it’s worth thinking about the plants you choose. Native wildflowers, sunflowers, asters, black eyed susans, echinacea (or anything else which has tasty seeds inside) dense bushes and those which produce fruit (e.g. ceanothus, privet and blackberry) shrubs with berries (e.g. cotoneaster) and trees such as birch or cherry. We haven’t got room for any trees in our garden but there are a few hanging over our plot which get plenty of visitors – I’m sure some of them sit in them watching and waiting for us to add fresh supplies.

Once your plants become established, you should find that even if they get attacked by garden pests such as greenfly or blackfly, the birds should help to keep them at bay for you. For example, we have a rose bush and every year the underside of the leaves gets covered. However, we never use pesticide on it (or indeed any of our garden plants) because a) it’s bad for ecology and biodiversity and b) sparrows and blue tits are regularly seen picking the bugs off. Also, by eliminating green and black fly (AKA aphids), you’re depriving ladybirds of their favourite meal too!

Invest in a wildlife pond

We only have a small garden but, about four years ago we decided to get a mini pond for wildlife. We have at least one resident frog in there but it’s also popular with blackbirds too – they love bathing in there and drinking the water (there are lots of water hoglouse in there and we think they pick them out of the water and gobble them up too!). Our night-time visiting hedgehogs also love to wash down the biscuits we put out for them (that is if a visiting mouse hasn’t stolen them before they arrive!).

Final words…

When I used to volunteer for the RSPB and worked with schools exploring nature, the teacher’s used to often ask me when it was important to feed the birds. My advice was that food can become scarce at any time of year, depending on the weather conditions, so it’s best to put something out all year but then ramp up the provisions to include a wider variety of options during the wintertime.

I hope today’s post has encouraged you to give bird watching and feeding a go this wintertime. If it has, let me know how you get on. One final idea is to take a few photos of your feeding provision each year so you can see how your garden develops over time. My husband and I love looking at images taken over the years – even if they’re just quick snaps of different spaces. All too often, we’ve forgotten how tiny some of our plants were when we first set them and how big they’ve grown!