As the days grow shorter and the nights become longer, many people notice changes in their mood and energy. For some, the winter blues are short-lived. For others, reduced daylight and seasonal changes can contribute to Seasonal Affective Disorder (SAD), a form of depression associated with a particular time of year.
The positive news is that you can begin supporting your wellbeing before winter arrives. Psychotherapist and coach Belinda Sidhu has outlined practical steps to help protect your mental health during the colder, darker months and prepare for the possibility of SAD symptoms.
1. Get into a regular sleep-wake routine
Sleep is a vital restorative process that allows the body to repair itself, clear waste and process information. Most healthy adults need between seven and nine hours of sleep each night.
Belinda, a member of the Counselling Directory, says maintaining a consistent sleep schedule can make a significant difference. “Having that predictable rhythm and routine is really important and can really help support you, so try to go to sleep and wake up at the same time every day. Doing this every single day, including on weekends, means you won’t be giving your body lots of conflicting signals.”
2. Build daylight into your day
Spending time in natural daylight can help regulate your circadian rhythm and support the release of mood-enhancing chemicals. Belinda recommends deliberately building daylight into your routine. “Daylight exposure is really important, so try to consciously build daylight into your day. For example, go on your usual evening walk at lunchtime instead so you are still protecting that time.”
3. Adjust your hobbies
Winter weather can make some outdoor hobbies harder to maintain, particularly activities that rely on favourable conditions. Belinda suggests adapting the timing or setting of your favourite pastimes rather than abandoning them altogether.
“As it gets darker and colder, people often start to withdraw from their hobbies, particularly if they’re outdoor hobbies. So, think about what you could do to ensure that you continue these activities throughout autumn and winter,” she says.
“If you usually go for a run early in the morning or late at night and you don’t want to do this in the dark, could you do this at a different time? Maybe you could use a treadmill in a gym for a certain period of time and then get back outside once the sun returns.”
4. Be proactive about making plans
Planning social occasions in advance can also give you something to look forward to during winter. Belinda advises booking time with friends now, rather than waiting until the darker months arrive. “Being around people can provide you with more hopefulness and encourage you to try different things. Social plans also provide an opportunity for laughter, and we know that laughter is so important for our wellbeing.”
5. Write down your toolbox
When life becomes stressful, it is easy to lose sight of the routines and activities that usually lift your mood. Belinda recommends writing them down. “Many of us know what things are good for our mood, but can get caught up in the busyness of life and forget them all. Then everything seems to go out of the window when you start to experience these lower moods. It can be helpful to write all these things down.
“It could include certain people, activities, hobbies or things such as volunteering. Having this toolbox means that when you start to notice a bit of a dip in mood, you’ve got a reminder of all the things that do support you and bring you joy.”
6. Practise mindfulness as you brush your teeth
Making time for breathing exercises or mindfulness may also help you manage stress and stay grounded. “Find a time in your day where you could dedicate a few minutes to doing some breathing exercises or mindfulness. If you’re really struggling to find time, you could even practise mindfulness while you brush your teeth,” Belinda says.
“If you are right-handed, maybe use your left hand to brush your teeth so you have to really concentrate and mindfully brush them. Don’t scroll on your phone with the other hand, just try to be present and activate your parasympathetic nervous system while you do it. Give yourself those two minutes twice a day to reset.”
7. Challenge negative thoughts
Belinda also recommends the 4Cs technique as a way to interrupt negative thought patterns and develop a more balanced perspective. “The first C is catch the thought. The second C is to check where it might be coming from. The third C is to challenge it, so start asking questions and get curious.
“Then the fourth C is to change that thought. Either change it into something more positive or something more neutral, because not everything is going to be more positive, and that’s okay.”
8. Remember that the seasons and weather will change
It can also help to remember that difficult emotions are temporary. Belinda says: “Remind yourself that no feeling ever lasts forever. Sometimes when we are in that feeling, it can seem like it’s going on for a very long time, but we do catch breaks. For example, when you watch a funny movie or when you pick up a really good book and escape into that.
“Remind yourself that life is there for living and that no feeling lasts forever, and remember that the sun is going to come out again and the weather will change.”
9. Seek help
If these lifestyle changes do not improve your mood, consider seeking professional support. “If it’s starting to really impact your day-to-day, and you’re finding normal tasks difficult and challenging, then you might want to consider reaching out for support,” Belinda says.
“That might look like speaking to your GP or seeking out a therapist. Things such as Cognitive Behavioural Therapy (CBT) and talking therapy can be really helpful to manage the symptoms, and can also help you review your thought processes.”
