As the leaves change color, pumpkins appear everywhere, and the air becomes so cold it makes your nose feel numb, emotions can fluctuate just like the season. While some enjoy turning on the heat and snuggling up when it gets dark by 3 p.m., for others, this time of year is something to fear rather than look forward to.
According to the Royal College of PsychiatristsApproximately 3% of adults in the UK experience “significant winter depression,” referred to as seasonal affective disorder (SAD), and in a broader sense, there are factors during this time of year that can make “people feel less happy,” according to GP Rachel Ward – even if an individual does not have a mental health condition.
The basics matter
Regrettably, we can’t skip ahead to spring, but small adjustments can still support overall well-being and mental health. “There’s a lot of discussion around mental health, and diagnoses are certainly significant, but what’s often overlooked is the value of simple actions,” explains Ward. “If someone is spending time outdoors, getting sufficient sleep, maintaining a healthy diet, engaging in physical activity, limiting alcohol consumption, and staying socially connected—whether at work, in their personal life, or through volunteering—these elements play a crucial role in maintaining good mental health.”
“Often when we [GPs] talk to individuals, some of these aspects are not being properly addressed. And you should not downplay their significance.” So, go to bed early, take your vitamin D supplements, and spend time with those you care about.
Don’t hide indoors
It could appear that there’s almost no daylight available, but Ward emphasizes, “try to spend as much time as possible outdoors in the sunlight.” “Certainly, you should dress warmly, particularly if you’re feeling weak or have any lung or heart conditions, but you should definitely still be spending time outside.”
For individuals dealing with SAD who are finding it particularly difficult, “light therapy can be an option,” according to Ward. There is some research indicating that light boxes—devices that mimic natural daylight—may improve mood. However, “for some people, SAD can be severe enough to require treatments such as cognitive behavioral therapy (CBT) and antidepressants, similar to how other mood disorders are managed.” In such cases, it’s advisable to consult your GP.
Watch your energy levels
It might be appealing to stay in bed and avoid the world until March, but acting lazily won’t improve your endorphins or energy. “You can fall into a serious negative cycle with your energy levels. I truly think that the less you do, the less energy you have,” warns Ward. “You need to overcome that initial hurdle and realize that even though it’s cold outside, it’s still crucial to spend time outdoors and engage in physical activity.”
If you believe you’re engaging in activities that should be increasing your energy, yet they aren’t having any effect, if you’re sleeping more than usual, or you’re physically finding it hard to perform tasks, or you’re experiencing unusual breathlessness, this might indicate there’s something more serious going on,” explains Ward. “This could be due to anaemia (caused by factors such as iron deficiency, ulcers, or fibroids), or it might signal an underlying cancer (from breast to blood-related cancers). Consult your GP.
Don’t fully immerse yourself in comfort food
The time for roasting has arrived, sticky toffee pudding is appearing on every menu, and warm dishes often take precedence over salads when the weather turns cold, but don’t let your dietary habits suffer. “We usually gravitate toward heavier, carb-rich foods,” says Ward. “Ensuring we still consume plenty of vegetables, fruits, colors, and variety in our meals—still eating seasonally—will help maintain our vitamin and mineral levels.”
Watch your alcohol consumption.
As we head into the holiday celebration season, alcohol often becomes a common presence. “Alcohol is associated with bad sleep, but it can also act as a depressant. If you drink more often, it may have a longer-lasting impact on your emotions,” explains Ward.
She recommends visiting the NHS websiteFor guidance on alcohol consumption and assistance. “You should not consume more than 14 units per week (approximately six standard glasses of wine, or six pints of 4 percent beer), and it’s important to spread this out,” she states. “Keep in mind the risks of heavy drinking, and if you believe you have an issue, avoid abruptly quitting as it can lead to complications. Seek out nearby addiction resources and NHS help to manage or cease drinking.”Alcoholics Anonymous, for example, conducts meetings throughout the UK.
Avoid letting family pressures overwhelm you
During Halloween, Christmas, and New Year, family get-togethers increase, often leading to complaints, conflicts, and lingering issues that can result in a tense mood. “Families are very complicated, and Christmas can be a highly stressful period for individuals due to family relationships or the absence of family members. We notice many people experiencing family problems around this time, with some couples breaking up,” explains Ward. “There are numerous organizations available to provide assistance.”Samaritans, if you’re feeling extremely down, orMind, is a remarkable organization.” There is alsoRelateand local services as well, depending on where you are located.
When to seek help
A low mood can unexpectedly arise, making it difficult to determine if it’s just a temporary issue or something more serious. “If you experience a consistent low mood, meaning you feel down every day for over two weeks, or if you’re no longer finding joy in activities, or if you’re feeling extremely hopeless, that could indicate a more significant problem,” explains Ward. “Everyone experiences fluctuations in their mood, but if you’re feeling particularly low, don’t overanalyze it. Reach out to someone to talk to.”
You could begin by discussing your feelings with your partner, a family member, or a friend, reaching out to your general practitioner—self-referral is possible through the NHS for mental health services—or consulting a therapist. If you’re concerned about the possibility of harming yourself, dial 999.
