Many people struggle with their mental health during this time of year. The colder months and reduced natural daylight can make some of us feel very lonely, worried or anxious. It also has an impact on mood, motivation and energy levels and can, in some cases, lead to depression.

What is Seasonal Affective Disorder (SAD)?

SAD is a form of depression that occurs as a result of reduced natural daylight. Symptoms include low mood, feeling lethargic, difficulty in focusing and changes in sleep patterns or appetite. Although SAD can be quite challenging, early support and self-care can make a massive difference. 

How to maintain good mental health?

Self-care is a crucial part of maintaining good mental health. It is very important to recognise when you need to pause, rest or reach out for support.

Whether you adopt one small change or introduce a few new habits into your lifestyle, here are some simple ways to help you get started and support your wellbeing through the colder months:

• Move your body
  Regular exercise is proven to boost your mood, mental alertness and reduce stress. Try to get at least 15 minutes of physical activity a day by going out for a walk, dancing to your favourite song or simply taking the stairs.
• Stay connected and talk it out
  Talking not only helps relieve stress but also helps in preventing future mental health problems. Reach out to your family or friends and open up about the way you’re feeling. Alternatively, you can visit our dedicated mental health support page for a full list of local services, helplines and resources.
• Keep learning, keep giving
  Learning increases self-esteem, while helping others gives a sense of accomplishment and meaning. Nourish your mind by doing things you love like discovering a new hobby, learning a new skill or trying a new recipe. To uplift your mood, find small ways to give back, such as volunteering for a good cause, writing a thank you note or donating an item to the foodbank.
• Practice mindfulness
  Take some time every day to pay attention to the simple things in the present moment. This could include listening to the sound of rain tapping on your windows, watching the daylight change or the smell of your freshly brewed coffee. Practicing mindfulness disrupts anxious thought patterns and allows you to appreciate the little things, boosting a sense of wellbeing.
• Use light therapy
  Since SAD is linked to reduced exposure to natural daylight, using a daylight lamp during the cold winter months can help counteract symptoms. These light boxes provide intense natural daylight and can help regulate your mood, energy levels and sleep patterns. Use it first thing in the morning for maximum benefit. 

Some other essential tips include: 

• Maximise light: Maximise light exposure by sitting near windows while indoors
• Maintain routine: Maintain stability by keeping a regular routine for sleep, meals and everyday activities 
• Be mindful of alcohol: Be mindful of your alcohol intake as it is a depressant and can negatively impact your mental wellbeing and sleep quality. 
• Keep a journal: Boost your self-confidence by keeping a gratitude journal to recognise your strengths and achievements, no matter how big or small. 

We are here to help 

If your mood continues to dip and daily life feels harder to manage, please know that support is available. Visit our dedicated mental health support page for a full list of local services, helplines and resources.