As we move through autumn towards winter and the nights get darker, colder and longer, more of us can struggle with our mental health. We asked Paol, one of our mental health trainers, to share his top tips for staying well during the coming months.
Like many people in my community, the autumn and winter seasons can take a toll on my mental health. The shorter days and winter darkness sap my energy levels and lead to feelings of isolation and loneliness, which become particularly pronounced during Christmas and New Year when it seems everyone else is having a great time.
There is some science behind my feelings of tiredness and general gloom. When it’s dark, our bodies produce more melatonin, a hormone that induces feelings of tiredness. Additionally, less sunlight reduces our bodies’ production of vitamin D, which is essential for boosting energy levels. I’ve also noticed that my diet tends to change during this time of year; I often reach for comfort foods to improve my mood. While these may provide a moment of pleasure, they ultimately contribute to a downward spiral.
Over the years, I’ve been fortunate to learn from science, colleagues, workshops, and even the occasional neuroscientist about tools that can provide a boost. I wanted to share some of these in hopes that they might help others:
Mindfulness has been a significant support in calming my mind and grounding me. If you’re interested, check out The Recovery and Wellbeing Academy, which offers over 80 free well-being courses for residents of Warwickshire, including mindfulness sessions.
Research shows that seven out of ten people in the UK do not get the right amount of sleep*. Personally, getting more sleep isn’t always beneficial for my mental health and well-being. I find The Mind Guide to Sleep particularly helpful.
I also enjoy browsing around charity shops. My latest 50p find was a book of positive affirmations. Each page contains a positive statement, such as “I make good choices,” “I’ve got this,” and “I love myself.” At first, I found this idea a bit uncomfortable, but science shows that practising positive self-talk can significantly boost self-esteem and reduce negative chatter in my head.
Additionally, the cold weather often gives me an excuse to skip my daily walks. However, walking has been a friend to me for quite some time, and if I don’t get out, I miss out on those vital feel-good endorphins.
Here are some further ideas to help navigate the winter months:
- Connect with others: Spend time with loved ones, join social groups, or volunteer.
- Nature therapy: Take a walk in nature, even on chilly days. Fresh air and natural light can do wonders for your mental health.
- Cozy up: Create a warm and inviting space at home. Light candles, enjoy hot beverages, and curl up with a good book.
- Winter hobbies: Try new things like learning a language, studying, painting, or cooking.
- Professional help: If you’re struggling, reach out to a mental health professional.
By implementing these tips, we can navigate the winter months with greater ease and emerge feeling refreshed and rejuvenated.
*The Sealy World Sleep Census