Content originally from Mid and South Essex Integrated Care System.
Winter may bring beautiful frost covered landscapes and festive excitement for some. Yet for many others it’s a time when mental health suffers as the shorter, darker days means not getting out as much and the Christmas holiday can make people stressed and sometimes feel lonelier.
Fortunately, there are things we can do to improve how we feel.
1. Stay connected, get involved in a new activity and meet new people
People who spend time with other people in meaningful activities live longer, boost their mood and have a sense of purpose. We also know that loneliness and isolation doesn’t just affect your mental health it can also affect cognitive decline, depression, heart disease and weaken the immune system.
If possible, make the time to go for a nice brisk walk or meet up with friends over a warm cup of cocoa. There are many opportunities to meet new people in your area and a group for everyone, so have a look for activities and volunteer groups near you.
2. Find your little big thing for your mental health
There are other things we can do to help to lift our mood and to ease anxiety, it’s just finding out what works for you.
Simple things such as getting better sleep can make a big difference. These little things, it we keep doing them, can make a big difference to how you feel.
3. Seasonal Affective Disorder (SAD)
SAD is a type of depression that comes and goes in a seasonal pattern. Sometimes referred to as ‘winter depression’ because the symptoms are usually more apparent and severe during winter.
Things you can try yourself:
- Try to get as much natural sunlight as possible, even a brief lunchtime walk can be beneficial.
- Purchase a SAD lamp, a light box that will provide daytime light during dark winter days.
- Make your work and home environments as light and airy as possible
- Sit near windows when you are indoors.
- Take plenty of regular exercise particularly in outdoors and daylight.
- Eat a healthy balanced diet.
- Whenever possible, avoid stressful situations and take steps to manage stress.
4. Find help and support
Mental health issues can appear at any time to anyone and can affect your life and relationships but there are things we can do to help ourselves.
Primary Care Networks are groups of GP practices working closely together with other healthcare staff and organisations to provide a more joined up care to local communities. Visit your local Primary Care Network (PCN) website to find out about mental health and talking therapies services near you.
No matter what, it’s ok to ask for help – as the sooner you get support and treatment the quicker your recovery.
If you, a family member or friend are in crisis and need help, please dial NHS 111 and select the option for mental health crisis (option 2).
Best wishes,
Dr Anna Davey
SWF Health & Social Care Group 