Tips on winter wellbeing and good mental health

WE are entering into the winter months, the evenings are getting shorter, and we are hearing the names of forcasted storms on the weather. It is understandable that many people feel gloomy just at the thought of the darker days ahead.

It can be especially difficult for those who suffer mental health problems or chronic illnesses. Many people can feel socially isolated during the winter as it is not as easy to get out for walks or sporting activities. People living alone or bereaved may feel very lonely. Parents may experience an ‘empty nest’ when children have gone to college or have started work and are now living independently.

It is easy to lose optimism and to feel down, especially after a disappointing summer. We don’t feel as if we had a good top up of sunshine to keep us going through the winter months, but there are many actions that we can take to support our mental health and these will all help over the course of the winter.

Seasonal Affective Disorder

Many people suffer with Seasonal Affective Disorder at this time of year and during the winter. SAD is a type of depression that is associated with a change in the seasons and the darker days of winter. 

It is often called the winter blues. Approximately 7% of people suffer with SAD in Ireland.

A lack of sunlight might reduce the production of serotonin in the brain. Serotonin is a neurotransmitter in the brain that plays a role in regulating mood, emotion, appetite, digestion and sleep. The lack of natural daylight in wintertime disrupts the body’s internal clock, the circadian rhythm, and this can lead to symptoms of SAD. This can cause an increase in the production of melatonin in the body. Melatonin is the hormone that helps us to sleep. The body may produce more of it in people with SAD and so they may feel sleepy and lacking in energy.

Some signs of Winter SAD:

• Feeling sad with a persistent low mood nearly every day.
• A loss of pleasure or interest in everyday activities.
• Feelings of despair, guilt or worthlessness.
• Low self-esteem.
• Low energy.
• Stress or anxiety.
• Feeling tired, irritable or tearful.
• Feeling less sociable.
• Feeling hopeless, worthless or guilty.
• Having thoughts of not wanting to live.

Tips for self-care during the winter

A holistic approach to self-care varies for each person, but there are some helpful coping strategies.

Get as much natural sunlight in the wintertime as possible, even with a short lunchtime walk. Serotonin is produced when sunlight enters your eyes. The sunlight stimulates the part of the retina that cues your brain to produce serotonin, and so getting outside in the wintertime can increase the amount of serotonin that our body produces.

Make your home and workplace as bright as possible.

Sit near a window when indoors to get as much light as possible.

Reduce or manage your stress levels as much as possible. Recognise your triggers to stress.

Practice mindfulness in the moment. Bring yourself to the present moment by focusing on a current task or by saying to yourself “I am here in this present moment and these are things that I can control or manage in this present moment”.

Meditation helps to calm and soothe the brain and the nervous system.

Breathing exercises bring oxygen to the parasympathetic nervous system and helps with self-regulation. The parasympathetic nervous system is part of the body’s autonomic nervous system, and controls the body’s ability to relax.

Get regular exercise outdoors if possible as nature is very healing and soothing. Spending just 20 minutes in nature can help reduce the stress hormone cortisol according to a study in “Frontiers in Psychology” in 2019.

Eat a healthy balanced diet with nutritious foods.

Tryptophan is converted into serotonin and there are foods that contain this, such as cheese, chicken, sunflower seeds and peanuts. Speak to a nutritionist for advice about this.

Get enough sleep.

Some people find a light box helpful. A special lamp is used to simulate or mimic exposure to sunlight. They reduce melatonin and increase serotonin. Science has not proven this effective, and they are not recommended for anyone who has any eye sensitivity or are on certain medications so it is best to check with your GP before you use one.

Get social support from friends or family and connect with other people. Social isolation is known to increase the occurrence of depression. Join a local group like an active retirement group or a mother and toddlers group to meet other people. Local libraries are a great place to get information and to meet other people.

Talk about your feelings to friends, family, or to a trusted professional person. 

Accredited counsellors and psychotherapists are available at http://www.IACP.ie. A trained and accredited professional can listen to you and support you as you make sense of what is happening and help you to explore coping methods.

Do things you enjoy, it may be listening to music, or doing something creative.

You might like to discuss what you are feeling with your doctor. Some people find that antidepressant medications are helpful.

Alcohol is a depressant and it may interfere with medication so it is best to avoid alcohol if you are feeling depressed or if you are taking medication.

In closing, a holistic approach can help you to keep well mentally and physically during the winter. I’m reminded of the quote by Hal Borland, “No winter lasts foverever; no spring skips its turn.” 

https://MonicaJackman.ie