Feeling down this winter? Advice on dealing with seasonal affective disorder

As the cold air rolls in and late mornings remain dark, it is easy to be consumed by the frosted blanket winter wraps around us. Despite the festivities, and spending time with family and friends, winter can also have a detrimental impact on our mental health.

With iced car windows, mid-afternoon sunsets and soothing crisp air, we welcome cosy clothes and hot chocolates with open arms. However, with this also comes persistence

of low mood, lack of motivation to do the things we love, and hypersomnia.

These symptoms, similar to depression, are associated with reduced sunlight during

winter months.

Sunlight is an 'exogenous zeitgeber', a rhythm entrained in our minds with our sleep cycle (such as the of releasing hormones from the 'master' gland) in order to maintain our 24-hour sleep cycle.

In winter, sunlight is received at reduced levels, causing more melatonin (the sleep hormone) to be released, increasing overall fatigue. During these times, low mood can cause people to feel lonelier.

Tips to boost your mood:

- Decorate your room with amber/warm lights, to give your room a cosy, inclusive

feeling.

- Prepare by making a list of things you enjoy to use if feeling down, give ideas of

things to do, activities or memories to cheer you up.

- Plan days out in advance to increase motivation to do tasks which will increase

serotonin.

- Go for walks in the middle of the day when possible, to maximise exposure to

sunlight.

No matter your circumstance how big or small, help is always available. Here are some support websites and phone numbers to services below:

Message: Shout 85258 (Anonymous)

Call: Samaritans- 116 123 (24hrs)

SANE –0300 304 7000

CALM- 0800 58 58 58 (Webchat 5pm-12am).

Also available:

MIND – Mental Health support

Contact your GP for access to talking therapies or medication and access peer support through family and friends and student support in universities.

Edited by Charlotte Smith