As autumn turns to winter and the days become shorter, we are encouraging people to look after their mental wellbeing and to seek help if they notice changes in their mood that could be linked to Seasonal Affective Disorder (SAD).
SAD is a type of depression that comes and goes in a seasonal pattern. It’s sometimes known as ‘winter depression’ because symptoms are often more apparent and severe during the colder, darker months and it is thought that approximately 2 million people in the UK experience symptoms each winter.
Common symptoms can include persistent low mood, loss of interest in normal activities, sleep problems and feeling constantly tired and lacking energy.
Helina Whittaker, Deputy Psychological Wellbeing Practitioner Lead at Talking Therapies explains:
“Many people notice their mood dipping as the daylight hours shorten. For some, this can develop into SAD. It is important to recognise SAD and not be dismissive of its presence, it is a real mental health condition and support is available. There are a number of simple practical steps you can take to support your mental wellbeing and reduce the impact of SAD.”
Here are Helina’s top five tips to help people manage their wellbeing during the winter months:
- Make the most of natural light
Try to spend time outdoors in daylight each day, even a 10 minute walk at lunchtime can make a difference. Open your curtains wide and sit near windows whenever you can, especially if you are working in an office environment. - Stay active
Regular physical activity boosts mood and energy levels by releasing endorphins. Whether it’s a gentle walk, yoga or an online exercise class, find something you enjoy and build it into your weekly routine. - Stay connected
It’s easy to withdraw when you’re feeling low, but maintaining social connections is vital. Reach out to your friends, family or local community support groups as a quick chat or a shared activity can lift your mood. - Keep a regular sleep routine
Try to go to bed and wake up at consistent times each day and try to avoid excessive screen time before bed. Create a calming bedtime routine to improve sleep quality and help your mind relax.
Seek support if you’re struggling
If your low mood is affecting your daily life, reach out for help. Talking Therapies is a psychological therapy service offering a range of free talking therapies to people aged 16 and over in Lancashire and 18 and over in South Cumbria.
Helina adds:
“You don’t have to face SAD alone, support is available and taking small, consistent steps can make a big difference to how you feel throughout the winter months.”
NHS Lancashire and South Cumbria Talking Therapies is a psychological therapy service offering a range of free talking therapies. The service can be accessed in person, online or telephone and specialises in psychological interventions to support people’s differing emotional needs including generalised anxiety, panic and depression.
Talking Therapies is made up of psychological wellbeing practitioners (PWP), cognitive behavioural therapists (CBT), counsellors, team leaders and administrative colleagues and offers support to people experiencing feelings of depression or anxiety. A practitioner will always discuss the best options available during an initial telephone assessment. Access to Talking Therapies can be made via a GP or self-referral online.
