Winter can be a divisive season. Some people love the twinkly lights and cosy evenings, whereas some people can’t stand the cold and immediately begin the countdown to spring. Whichever side of the fence you sit on, it’s fair to say that there are certain things about the winter months that can be challenging for our mental health.
Why might our mood dip in the winter months?
Around two million people suffer with Seasonal Affective Disorder (SAD) every year in the UK, and most of them experience it during the winter months. The shorter days and lack of sunlight can cause temporary feelings of low mood and depression, which lift when the days become longer and brighter again.
45% of adults say they feel lonely during winter. When it’s cold outside, we tend to stay at home more, which might mean that we have fewer social plans and interactions, especially once the holidays are over.
Usually, Christmas is a time that people spend with their families, but if people don’t have close families or anyone to meet up with, they might feel more lonely than ever. Over the holidays, we might also miss those who are no longer with us, and this can be especially difficult if you’ve recently lost a loved one.
Being in the fresh air is good for our mental health; spending time in nature can lower our stress levels and help us to feel more connected. Exercising outdoors can be a real mood-booster too, however, the cold weather and shorter days mean that we tend to spend less time outside, which can take a toll on our mood.
Winter holidays, like Christmas, tend to be expensive. Buying presents, hosting dinners and going out for festive meet-ups can quickly add up. If you’re spending more than you feel comfortable with, this can make you feel stressed and anxious.
How to support your mental health in the winter
We all experience low moods every now and then, but if you’ve noticed changes to your mental health during the winter months, you might be struggling with SAD. SAD varies from person to person; some people might experience mild symptoms, while some find that it has a significant impact on their day-to-day life.
Here are the symptoms to look out for:
We’ve written about how to manage SAD here.
Try to get out in the daylight as much as possible. Getting more light can ease symptoms of SAD and increase your vitamin D levels, which helps to regulate your sleep. You could open all of the curtains and blinds in your house and make sure that you schedule time outside every day, like going for a walk at lunch time.
Having a routine can help us to feel like we have a purpose. Try to fill your day with healthy habits, like going to bed and getting up at the same time every day, getting plenty of sleep, eating balanced meals and moving your body. You could also factor in time for self-care, which means doing something that you find relaxing, like having a hot bath, reading a book or watching TV.
Although it’s tempting to ‘do nothing’ when it’s cold, it’s important that we’re keeping in contact with people. Whether you see people in-person or call them on the phone, connecting with people is good for our mood and stops us from feeling lonely.
If you don’t have people in your life you can reach out to, there are different services which are purposely set up to support people experiencing loneliness, both nationwide and locally. Here are a few that you could look into:
If you’re experiencing SAD or another mental health condition, it’s a good idea to speak to a mental health professional or your GP.
The National Institute for Health and Care Excellence (NICE) recommends talking treatments such as cognitive behavioural therapy (CBT) for SAD, and the mental and emotional problems that it might exacerbate, such as stress, anxiety and depression.
CBT treats SAD with techniques and coping tools tailored to address an individual’s specific symptoms. If you’re feeling particularly low or anxious about winter, coming to ieso for online CBT could help you approach the season more positively.
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