Caring for Your Mental Wellbeing: Kind Self-Talk, Body Confidence and Seasonal Lows
Written by Megan Marshall. Reviewed by the JulieMay product and garment-tech team.
Quick answer: Kinder self-talk supports mental health and body confidence. Daily practices that help: notice and reframe harsh thoughts, ask whether you would say it to a friend, use affirmations focused on traits beyond looks, try self-distancing by using your own name, and build self-compassion rituals. In the darker months, seasonal affective disorder (SAD) is common, so prioritise daylight, movement, routine and connection, and see your GP if low mood persists.
Ever noticed how you'd never dream of calling a friend useless or awful looking, yet somehow it feels acceptable to mutter those things to yourself? The way we talk to ourselves can either build us up or quietly chip away at our confidence, and so can the seasons. Here we explore daily practices for kinder self-talk and body confidence, and how to look after your mental wellbeing through the darker months.
Why self-talk matters
Self-talk is the soundtrack of your self-esteem. Many of us default to a harsh inner critic, and that constant stream of not good enough fuels anxiety, depression and body dissatisfaction. Positive self-talk and self-compassion act as protective tools for good mental health.
Build awareness of negative self-talk, then reframe it
The first step is catching it in the act. Instead of letting I look terrible today spiral, try I'm having a tough day, but that doesn't define my worth. A good gut check: would I say this to a friend? If not, it's time to reframe.
Practise self-affirmation exercises
Affirmations are simply positive statements you repeat to strengthen belief in yourself. Research shows self-affirmation can boost body satisfaction by shifting self-esteem away from appearance towards meaningful qualities. Write one or two on sticky notes and focus on traits beyond looks, such as being resilient and strong, or showing kindness every day.
Shift your language to reduce self-criticism
Research on self-distancing shows that swapping I for your name or you makes a real difference: saying you've got this feels less like you're trapped in the moment and more like advice to a friend, which helps regulate emotions.
Develop self-compassion rituals
Studies show practices like expressive writing or mindfulness help us accept our bodies more fully. Try writing a short letter to yourself about a body insecurity, acknowledge the discomfort, then shift the focus to acceptance and thank your body for what it allows you to do.
Curate an environment that makes you feel your best
Your inner voice doesn't exist in a vacuum. Follow accounts that showcase diverse, real bodies, mute anything that drags down your mood, and lean into relationships that lift you up, like decluttering your home for your mind.
Seasonal depression and the pressure to keep showing up
Hey, I'm Aunt Julie. Winter in the UK stretches from early October to late March, saying goodbye to the sun for the best part of six months. Longer nights mean we turn to hibernation and comfort foods, but isolating ourselves has side effects. Seasonal depression, or SAD (seasonal affective disorder), is marked by the change in daylight hours and causes a sense of emptiness, loss of interest and fatigue. Pair this with the expectation to make the perfect Christmas and the financial burdens of the season, and it's no wonder so many people find winter hard.
Setting gentle boundaries with yourself
During hibernation season, a few habits can slip too far. Set time limits on screens; cook big-batch balanced meals and eat the rainbow; keep small morning rituals (five minutes before reaching for your phone); set a 10-minute outdoor goal; and be honest about your social capacity, committing to fewer plans, or gently challenging yourself to one gathering every couple of weeks.
Bringing sunshine back into your life
Get outside and let sunshine permeate mind and body. Vitamin D helps keep body and mind functioning, from healthy bones to brain function (check with your GP before starting supplements). Reconnecting with nature reduces stress, and community with like-minded people is a powerful tool. If symptoms are severe and persistent, seek advice from a doctor or a support network such as Mind or Shout. With bountiful boldness, Aunt Julie x
Please note: these are everyday practices, not a treatment. If low mood, anxiety or body image worries are seriously affecting your life, please reach out to your GP or a qualified therapist. If you're struggling to cope or having thoughts of self-harm, call the Samaritans free on 116 123 at any time, or text SHOUT to 85258.
Frequently asked questions
What is self-talk, and why does it matter?
Self-talk is the internal commentary running through your mind. Harsh self-talk can fuel anxiety, low self-esteem and poor body image, while kinder, more compassionate self-talk supports resilience and confidence.
How can I stop being so self-critical?
Notice critical thoughts, reframe them more gently, use affirmations focused on traits beyond appearance, try self-distancing by using your own name, and build small self-compassion rituals like expressive writing.
What is seasonal affective disorder (SAD)?
SAD is a type of depression linked to the changing seasons, usually appearing in autumn and winter as daylight shortens. Symptoms include low mood, loss of interest, low energy and changes in sleep and appetite.
What helps with winter depression?
Daylight and time outdoors, gentle movement, a balanced diet, consistent routines, staying connected, and sometimes vitamin D or light therapy. If symptoms persist or affect daily life, speak to your GP.
When should I seek extra support?
If low mood, negative self-talk or body image concerns persist and affect your work, relationships or wellbeing, contact your GP or a therapist. In a crisis, call the Samaritans (116 123) or text SHOUT to 85258.
Last updated: June 2026.
