Psychologist warns of new 'winter arc' trend that can be just as dangerous as 'raw dogging'

A psychology expert has warned against completing the new TikTok ‘winter arc’ trend due to the negative impact it could have on your mental health.

Gym rats and self-care specialists who want to get ahead on their ‘New Year, New Me’ goals may already be embarking on a cold-weather challenge, called the ‘winter arc’.

Those who are taking on the viral trend are likely to be waking up at the crack of dawn and nailing their self-improvement routine before January inevitably swings around.

Popular fitness brand Gymshark writes that the winter arc can be started at any point during October, November, and December.

The company also states there are a handful of ‘hard and fast’ rules that come with the challenge, including incorporating daily movement into your life and keeping your nutrition on track.

While the winter arc obviously comes from a place of self-improvement, some content creators are unfortunately turning the trend toxic.

Certain social media stars have suggested their followers isolate themselves from their friends, while others claim you should suffer now to reap the benefits later.

The vibes are a little similar to the viral ‘raw dogging’ flight trend, where holidaymakers stare at the flight map and abstain from any other form of stimulation.

The 'lack of stimuli, hydration and nutrition' that comes with raw dogging can cause 'heightened stress levels, dizziness, negative thought patterns and anxiety', says psychotherapist Gin Lalli

And now, the idea of pushing yourself to the limit and spending three months by yourself has worried some experts.

In an attempt to put a positive spin on the winter arc trend, a psychologist named Natalie has given readers of The Mirror some self-improvement tips which are much easier to achieve.

Don’t skimp out on sleep

According to the Mayo Clinic, regularly getting less than seven hours of sleep per night has been linked to poor health.

Those who aren’t clocking up their z’s are likely to experience weight gain, depression, and even heart disease further down the line, the institution states.

"Getting enough sleep is my top recommendation," echoed Natalie.

"Some Winter Arc influencers are telling people to wake up super early in the morning for the sake of it, but these behaviours are rarely necessary.”

According to the popular Sleep Cycle app, the average wake-up time for US adults is 7:31 am. So don’t worry too much if you’re not smashing your workout and completing chores by 6am like your favorite Instagram influencers.

Don't follow the crowd

Remember when your parent or guardian would chastise you for copying your friend’s stupid stunts?

They’d say something like ‘Don’t do something just because you saw someone else doing it’, right?

Well, that’s exactly what the psychologist wants you to remember when you hear about those 5am runs and cold showers everyone is seemingly putting themselves through.

"Much of what influencers say online is geared toward views and virality and doesn't constitute practical advice,” she claimed. “It shouldn't be taken literally.”

Two is often better than one

The winter arc seemingly prioritises isolation, and advises you work on yourself without any distractions.

Some creators even go as far as advising their followers to stave off dating so they can complete solo workouts in the dark instead.

But Natalie doesn’t think this is sound advice.

Instead, she suggests that you train or exercise with someone else and turn the experiment into a social one instead.

Benefits that come with working out with a friend may include increased accountability, better quality exercise, and perhaps even a dose of healthy competition.

Create sustainable goals

Jumping straight into this three-month-long social media trend may seem like a good idea, but it may not be totally sustainable to overhaul your life so dramatically.

“Avoid setting unachievable goals,” says Natalie. “These can cause immense stress and push people past their limits. Make them sustainable to build momentum toward them.”

Behavior psychologist James Clear advises that to build a healthy habit - like going to the gym or early morning swims - you should start small and gradually improve, rather than dive in head-first.

If you’re feeling frustrated that your habits are seemingly difficult to stick to, then be aware that it can take anywhere between 18 to 254 days for one to form, as per the Calm app.

Enjoy the process and don’t be too focused on the destination

Exercise, eating a well-balanced diet, and practising mindfulness should be something you want to do, not a thing you feel you have to do.

If you approach self-improvement from a position of hatred, you’re likely to worsen your mental health, says the psychology specialist.

Instead, she suggests you approach achievable challenges from a ‘place of self-love’.