Tips for maintaining your wellbeing during winter
As the winter is upon us, it brings shorter days, a lack of sunlight, colder temperatures, and an uptick in seasonal viruses like cold and flu. As a result, many of us can find ourselves spending more time indoors and as we make subtle seasonal adjustments, our mental health can take a dip.
The changes in seasons are not just psychological; they can truly impact our mood and the winter months can challenge both our physical and mental wellbeing.
We may find ourselves more irritable than usual, experiencing lower levels of energy or perhaps just finding it more challenging managing day-to-day tasks. And with more time spent inside, winter can also amplify loneliness.
It's important to acknowledge that if you're experiencing increased feelings of sadness or fatigue, you're definitely not alone and prioritising your mental health is just as vital as staying warm in the chilly weather.
In this blog, we'll look at why the winter can be especially challenging to our mental health and look at some practical ways we can boost our mood, stay resilient and make the colder months far more manageable.
The shorter days and extended nights of winter can disrupt what's called our circadian rhythm, which is our body's natural clock. The disruption can lead to changes in our sleep patterns as well as our mood. It can make us feel as though our usual energy has been replaced by a strong urge to hibernate.
If poor sleep is affecting you, we offer a free Improving your Sleep workshop, an evidence based workshop that is full of support with tips and strategies to help you to understand and manage your sleep better; particularly useful during the winter months.
The reduction in sunlight can also lead to decreased serotonin levels, which is believed to contribute to feelings of depression.
On the social front, winter often means less interaction with others, which can lead to feelings of isolation and loneliness. The cold weather makes venturing out from the cozy comfort of our homes much more challenging. Social gatherings become less frequent, and the alternative to lay warm and snuggled up on the sofa watching Netflix is very appealing.
Another thing to consider during the winter months is Seasonal Affective Disorder (or SAD as its commonly known). It can affect anyone and impacts approximately 2 million individuals in the UK and over 12 million across Northern Europe. It can also affect people of all ages, including children.
SAD is referred to by the NHS as:
a type of depression that comes and goes in a seasonal pattern. SAD is sometimes known as winter depression because the symptoms are usually more apparent and more severe during the winter.
Symptoms can range from:
a persistent low mood
a loss of pleasure or interest in normal everyday activities
irritability
feelings of despair, guilt and worthlessness
feeling lethargic (lacking in energy) and sleepy during the day
sleeping for longer than normal and finding it hard to get up in the morning
craving carbohydrates and gaining weight
difficulty concentrating
decreased sex drive
SAD tends to kick in during late Autumn or early Winter and can last until Spring. It's far more than just a feeling of being low ; it's a real mental health condition which can have a significant impact on the quality of your life if not addressed.
If you're feeling as if SAD might be impacting you and how you live your life, it would be worth talking through your symptoms with your GP or you can get in touch with us directly for support. We treat the symptoms of SAD using evidence based Cognitive Behavioural Therapy which is highly effective. You don't need to have had a diagnosis of SAD confirmed to seek support from us. You can simply give us a call or self-refer online. It could just be the first step towards feeling better.
As much as the winter months can be challenging, it can be a chance for a different kind of reflection - to see it as a season that invites us to focus on looking after our mental health and an opportunity to embrace more self-care.
With some self-care and the application of some proactive techniques, we can help to minimise these feelings, protect our mental health, boost our mood, stay resilient and make the colder months more manageable.
Get moving Exercise is not just for your body-it's a powerful mood booster too. Just 15 minutes of moderate activity each day can increase energy levels, improve sleep, and reduce stress. Don't let cold weather confine you indoors. Layer up, head outside for a brisk walk, and soak up some natural light and vitamin D, which can help combat winter's gloom. If venturing out isn't an option, explore creative ways to stay active at home. Try following online workout videos, joining virtual fitness classes, or even doing yoga in your living room. Besides keeping you fit, these activities can provide much-needed social interaction and a sense of accomplishment. Try and maintain a sleep schedule It's important to maintain healthy sleep habits throughout the year but especially during the winter months. With shorter days disrupting our circadian rhythms, it's vital to stick to a consistent sleep schedule. Go to bed and wake up at the same time each day, limit screen time before bed, and create a calming bedtime routine. For tips and techniques to help you maintain a sleep schedule, why not join our free online Improving your Sleep workshop. Quality sleep not only lifts your mood but also strengthens your emotional resilience.
Stay connected Isolation during winter can amplify feelings of loneliness and anxiety. Nurture your connections with friends and family, even if it requires a little creativity. Schedule regular video calls, phone chats, or even send a handwritten letter for a personal touch. If you're looking to expand your social circle, consider joining our Community Team events either online or in person. They offer social events online and in person at Libraries across the county. As a friend to our service, you'll be an essential part of our mission to support anyone in Suffolk who may need us - you'll send people in our direction when you suspect they may need support with their mental health, and in return you get to be a part of a group of likeminded people.
Prioritise overall health mental health and physical health as both are very intertwined. Staying well over the winter is about looking after both mental health and physical health. Try to keep routine medical appointments, including dental, GP or Hospital checkups. It's also important to keep vaccinations up to date. To find out more about the help and support you are eligible for, including vaccinations, visit the NHS walk in locations here . You'll find lots of helpful tips to keep well over winter and details of support for winter hardship:
Practice Mindfulness Mindfulness can be a powerful tool to reduce stress and anxiety. Even just ten minutes a day can help clear your mind and improve focus. If you are a beginner, give our guided Mindful Living online course a try. Mindfulness doesn't have to be formal - yoga, listening to calming music, or simply taking a quiet walk are all excellent ways to connect with your thoughts and emotions
Incorporate cognitive behavioural techniques (CBT) Cognitive behavioural therapy (CBT) is a proven method for managing negative thought patterns. Our service offers CBT as a form of treatment which looks at how we can react differently to our thoughts and feelings (for example, challenging negative thoughts) and how changing the way we behave can help us feel better (for example trying new activities).
You can integrate simple CBT strategies into your routine to enhance your mental resilience such as journaling to track your thoughts, moods, and reactions to better understand patterns and triggers. Replace negative thoughts with positive ones to reshape your mindset over time.
You could also incorporate relaxation exercises. Our online Relaxation Station workshop will guide you through progressive muscle relaxation, a tried and tested method to help you stay calm during stressful moments. It's free to join and you can find out more here .
Know when to seek professional help While winter can naturally bring lower energy and mood, persistent symptoms may signal a more serious condition like seasonal affective disorder (SAD) or depression. Get in contact with us if your symptoms are persistent and are stopping you from leading a full life. We are here to help and our support is a click or phone call away.
How we can support you
All our services are easy to access and completely free, so if you feel like you need support, please reach out, we are here to help.
You can self-refer to us by calling 0300 123 1503 or completing the form on our website - all without needing to see your GP.
Once we receive your referral we'll get in touch to book an initial assessment and then agree a treatment plan that will best support you.
Our Online Workshops are also a great way to learn some techniques that we can take away and practice. We have a range of on demand and live workshops freely available to access on our website and in each session we share evidence-based tips and techniques to help you manage your mental health.
Remember, brighter days are ahead-and with these tips, you can find the sunny side of winter even when the skies are grey.
If you or anyone else is in crisis, or feeling suicidal then please call 999, or the Samaritans on 116 123, or you can also contact your GP who will be able to help you. If you're experiencing a mental health crisis, call 111 and select option 2. Help is available 24 hours a day, seven days a week.
