Autumn is a beautiful time for many people, with the changing colours of the leaves to the onset of stormy weather and crisp nights and mornings.  But for many people, Autumn is a time that signals the onset of the ‘winter blues’, with anxiety and often depression being exacerbated by the shortened days, persistent cloudy skies and cold weather.

Seasonal Affective Disorder (S.A.D) is a real medical condition for a small number of people, sometimes known as ‘winter depression’ as people are more severely affected by it during the darker winter months.  But it is also true that winter is a time generally where people who are emotionally vulnerable, depressed or lonely can suffer poorer mental health too. 

There are, however, practical strategies that you can undertake to combat or alleviate your growing negative feelings and emotions as we head into longer nights and wetter days.

But like all things, promoting happiness and well-being takes a little bit of effort and practice by you to start enjoying the benefits of the autumn and winter months.

So let’s look at some of the ways we can embrace winter this year, have some fun while we do it and promote happiness and mental well being even if we have to stick on a wooly hat and our walking boots to do so! 

1)  Feel, See and Hear the Beauty of Winter - Get Outside, Be Active and Be Mindful

There’s plenty of things you can still do outside in Autumn and Winter besides playing football and hockey in the mud that can make you feel good in the cold weather.

 

There’s obvious exciting pursuits like skiing and ice climbing in winter and although they can now be done indoors these days they aren’t practical or achievable for many people. Other outdoor pursuits like fell running, mountain biking and even wild swimming are still undertaken during winter because it makes them both more challenging and rewarding. These sports are exhilarating and release a good dose of adrenaline and other stimulating hormones into your body that are known to make you feel good.  

But going out into the countryside or doing something even more accessible and simple, like going to your local park will give you the opportunity of seeing the beauty of the changing season.  Autumnal colours, swirling leaves, dramatic cloud formations, the smell of rain and even the smell of a cold crisp day can all stimulate feelings of well being and reinforce your connection and mindfulness to your environment. 

You don’t have to be outside getting wet all the time though, just sitting in your car at the beach or a local beauty spot with rain pattering on your car’s roof is a lovely way of engaging with the shorter days and colder months of winter but remaining happy and dry.

You will also help your body and mind by being in natural sunlight and potentially improve your uptake of vitamin D, which scientific research suggests can affect a person’s mood.

Try not to focus on how cold it is outside but how much fun you can have out there instead!  So get active and get outside when you can but always be aware of your safety and wear appropriate winter clothing.

2) Staying Indoors, Then Change up The Atmosphere

Not everyone can get outside easily in winter and so can’t engage with the elements like I’ve suggested above.  But that doesn’t mean you can’t change the stimulation and nourishment you receive to ease darker days and cold weather from inside your own home or workspace.

Winter is a great time to change the way your rooms look and feel, especially the ones in which you will be spending the most time. This doesn’t mean redecorating the whole house but thinking about how to make a room feel cozier and more inviting. 

It can be as simple as changing your light bulbs, so adding lighting that is warmer and more inviting.  Lighting can have noticeable psychological effects on people so try to keep harsh blue lighting off in winter.  

You can use table lamps and even LED strip lights or fairy lights to make a room feel safe, warm and inviting. Candles are great but I wouldn’t advise using them due to the fire risks but they certainly improve the feel and atmosphere in almost any room.

If it is somewhere you will be spending a lot of time, the addition of some soft warm throws and comfy cushions can transform your experience of staying indoors into a more comforting and positive experience.

Mindfulness by Meditation

Creating a warm and comfy room also makes it a great place to practice some meditation routines to keep yourself centered and relaxed and at peace with the winter conditions outside.  Many images of people meditating are on verandahs or in peaceful garden settings but I love practicing meditation in a warm cozy room in winter.   It really keeps the cold and dark at bay for me.

3) Be Social and Stay Connected to People

Because it is harder to get out when it is dark and wet it is easier to become more isolated over winter.  It is not uncommon for people with anxiety or depression to withdraw from human contact even further during Autumn and Winter.

But winter is a great time to meet people indoors too. 

Social activities like dancing, yoga or craft activities, often available at your local library or community centre offer ideal opportunities to meet up with other people and keep a friendly network of people regularly present in your life.   Being indoors means you are safe, dry and hopefully warm too but you are sharing in an activity with other people and that companionship in winter can be crucial to keeping a positive outlook and maintaining a happier living environment.

If you can, avoid or limit spending time around people with negative or gloomy attitudes. Ideally you will put yourself in environments where other people will help nourish and support you.

It can be hard to start something new and be the new person in these social activities but scientific research has shown that people with larger friend networks can live happier and longer lives. So, keeping a good network of friends in your life is even more important during the colder, darker winter days.

And don’t forget, it is easy to hangout with people online these days too, so you can check in with friends and family easily on something like Whatsapp or Zoom.

4) Eat to Stay Warm and Happy in Winter

Although eating hearty and warming meals is satisfying when the weather turns cold and the nights draw in, it’s really important to think about maintaining a well balanced diet rich in nutrients, the right vitamins and containing the right amino and fatty acids that are known to affect a person’s mood.  There is an enormous amount of research out there detailing why and how these nutritional elements are critical in supporting mood and maintaining good mental health and I encourage you to seek out some of this information for yourselves or consult with a nutritionist before making significant changes to your diet.

In short though, good practice is to to eat a balanced intake of

• Foods rich in vitamin D - Vitamin D deficiencies have been linked to depression so include them in your diet regularly. Eat fatty fish like salmon and mackerel and certain dairy foods that have been fortified like yoghurt, cheese and some milks.  

• Tryptophan rich foods - tryptophan is an amino acid crucial in the production of serotonin which is a known neurotransmitter responsible for affecting mood.  Fresh produce like chicken and turkey and various seeds and nuts all contain tryptophan amino acid.

• Eat Complex Carbohydrates - they provide a steady source of energy and blood sugar levels preventing energy crashes to help support better mood regulation 

• Avoid Excessive Sugar - sweet things are nice but they can cause spikes in blood sugar which affects the body’s hormone system and your mood.

• Too much Caffeine and Alcohol - in excess, they can disrupt your sleep patterns, leading to mood changes.

So those are my ‘4 ways to stay positive this winter’, I encourage you to try some of these suggestions and see what works for you, one thing might improve your low mood and ease those winter blues more than another.

We do know from experience at Omega Counselling that this time of year, particularly with Christmas approaching, it tends to get harder for people struggling with anxiety, loneliness and depression.   

There is help out there through various charitable organisations or you can speak to one of our professional BACP counsellors about any emotional issues, anxiety or depression you are experiencing.  We offer counselling services in Manchester, Greater Manchester, Wigan and the surrounding areas of Lancashire. Contact us to book a free consultation.

Don’t suffer alone, let us help you improve your mental health and lead a postive and more fulfilling life.

Rachael Ingram