- Feel Good
- 22nd Nov 2024
- 0
- 0 minute
Dark days affecting your mood? A psychologist shares how to look after your mental health this winter
By Alice Bentley
As winter begins to set in, it is normal for many of us to notice a shift in our mood.
Whilst some of us may enjoy the cozy aspects of winter; the shorter days, decreased sunlight exposure and colder temperatures can take its toll on many of us too.
Understanding the psychology behind these seasonal changes can make a huge difference in managing stress and boosting mood; helping you to thrive even through the darkest days.
Here’s a breakdown of why winter hits us the way it does and some proven ways to look after your mental health through this winter season.
Why Shorter Days Affect Us
The amount of daylight we get can play a big role in both our bodies and our minds. Less daylight in the winter months disrupts our circadian rhythm (our internal body clock). This can affect us in a variety of ways:
Sleep Disruption – Longer periods of darkness means our body produces more melatonin. This can lead to disruptions such as: difficulties waking up in the morning, increased sleepiness during the day, greater urges to nap, difficulties falling asleep at night, or even oversleeping.
Social Withdrawal – Winter often limits our outdoor activities and social gatherings. For some this can lead to feelings of loneliness and isolation.
Physical Slowdown– Hibernation mode activated! It can be much more challenging to stay active in winter. The colder temperatures can make it especially difficult to exercise outdoors. A reduction in our physical activity can negatively impact our mood and sense of fulfilment.
Drop in Mood– Less daylight can lead to lower serotonin production (a neurotransmitter associated with our mood stability). Less serotonin can make us more vulnerable to feelings of sadness and low mood. One of the most recognised psychological impacts of winter is Seasonal Affective Disorder, a form of depression that typically occurs during the dark months. Symptoms can include a combination of low energy, changes in sleep patterns, difficulties concentrating, irritability as well as feelings of persistent sadness or hopelessness.
Here’s the good news…various strategies supported by psychological research can help you to maintain your wellbeing during winter.
Winter Wellbeing Tips
1) Prioritise Your Sleep- Sleep plays a crucial role in helping our brain process and regulate emotions. Disruptions to our sleep therefore can make it harder to manage our emotions and heighten our reactions to stress. Try to maintain a consistent sleep schedule to help regulate your mood and energy levels. Although the dark mornings may not be inviting, waking up (and going to sleep) at a similar time each day, even on weekends can make a huge difference.
2) Move! – As hard as it can feel, making a commitment to maintain some physical activity during these months can be invaluable. Physical activity has a known positive effect on our mental health by boosting endorphins and reducing stress, so when our activity levels drop, our mood can suffer. Try booking in for a class, join a local social run club or make an arrangement to exercise with a friend to keep yourself accountable.
3) Keep Up With Social Connections – When the weather is grim it’s tempting to stay indoors. Whilst cosy at times, this can limit our social interaction. Humans are social creatures and reduced social engagement can affect our mental health. Try making a commitment to yourself to do something social each week and plan it in the diary, (even if its virtual catch up with a friend)!
4) Give Light Therapy A Go! If possible, spending more time outside during daylight hours can really boost your mood. However, for those with limited access to sunlight, light therapy boxes (designed to mimic natural light) can be a powerful tool for improving mood. Studies show that consistent exposure to bright light can ease symptoms by influencing serotonin and melatonin production!
5) Practise Self Compassion- Your mind may start to criticise you for being “unproductive” or for feeling “negative”. Self-compassion encourages us to treat ourselves with the same kindness we would offer a friend. Remind yourself it is okay if you don’t always meet your set intentions, you are only human. Remember feeling low in winter is common and not a personal failing.
6) Set a “Flexible” Structure and Routine- Bad weather and lack of light can decrease your motivation levels. It can feel harder to do things “in the moment”. Make structure and routine your friend. Always make a Plan B for if the weather is bad or plans that are not weather dependent. That way you don’t miss out on your maintaining your social connections and are more likely to keep up with your chosen activities.
7) Seek Professional Support When Needed – If you are feeling consistently down, tired, or notice you are unable to enjoy activities you usually love over the winter months, reaching out for professional support can be invaluable. Acceptance and Commitment Therapy or Cognitive Behavioural Therapy are both evidence-based approaches to help manage negative thoughts and build further coping skills for managing low mood. You can explore options locally through your GP.
Whilst for many winter may bring unwelcome shorter days and colder temperatures, with the right intentions you can make it your time to thrive. Understanding the psychological impact these months bring not only creates the opportunity to counter act them, but creates the possibility to embrace winter. Rather than a season to endure, it could be a time for personal growth and self-care.
ABOUT THE AUTHOR
Alice Bentley has a decade of experience working with adults and young adults with a variety of difficulties across the NHS, charitable and private sector, four of those years as a qualified Clinical Psychologist.
She offers support for a wide range of psychological and emotional difficulties including anxiety, low mood, adjustment to physical health conditions and life transitions such as retirement or injury.
Alice has a specialist interest in supporting the wellbeing and performance of adults working in high-performance environments including elite level athletes and coaches which she honed whilst being part of the mental health team providing wellbeing and psychological support for the Commonwealth Games athletes and teams in Birmingham 2022.
THE BEST SAD LAMPS TO TRY
Comments