Establishing small changes now can help build routines that protect your mood and energy levels before the darker, colder months arrive. Psychotherapist and coach Belinda Sidhu has shared nine practical steps to take today to build defences against the winter blues — and strengthen your position if Seasonal Affective Disorder (SAD) does affect you.
SAD is a form of depression linked to seasonal changes. For some people, the winter blues are a temporary slump, but for others, the darker months can trigger the condition.
Sleep, daylight and hobbies
Sleep is an important restorative biological state that gives your body time to repair, remove waste, and process information. Most healthy adults need between seven and nine hours of sleep each night. Counselling Directory member Belinda says: “Having that predictable rhythm and routine is really important and can really help support you, so try to go to sleep and wake up at the same time every day. Doing this every single day, including on weekends, means you won’t be giving your body lots of conflicting signals.”
Exposure to daylight can help regulate your circadian rhythm and boost mood-enhancing chemicals. Belinda says: “Daylight exposure is really important, so try to consciously build daylight into your day. For example, go on your usual evening walk at lunchtime instead so you are still protecting that time.”
Some outdoor hobbies may be more difficult to maintain during winter, particularly weather-dependent ones. Belinda recommends being flexible and adjusting the time or environment of your favourite activities where necessary. She said: “As it gets darker and colder, people often start to withdraw from their hobbies, particularly if they’re outdoor hobbies. So, think about what you could do to ensure that you continue these activities throughout autumn and winter. If you usually go for a run early in the morning or late at night and you don’t want to do this in the dark, could you do this at a different time? Maybe you could use a treadmill in a gym for a certain period of time and then get back outside once the sun returns.”
Plans, toolbox and mindfulness
Give yourself something to look forward to this winter by proactively booking meet-ups with friends now, the psychotherapist suggests. She says: “Being around people can provide you with more hopefulness and encourage you to try different things. Social plans also provide an opportunity for laughter, and we know that laughter is so important for our wellbeing.”
The behaviours and routines that make us feel better can be easily forgotten in times of stress, so Belinda suggests making a note of them. She explains: “Many of us know what things are good for our mood, but can get caught up in the busyness of life and forget them all. Then everything seems to go out of the window when you start to experience these lower moods. It can be helpful to write all these things down. It could include certain people, activities, hobbies or things such as volunteering. Having this toolbox means that when you start to notice a bit of a dip in mood, you’ve got a reminder of all the things that do support you and bring you joy.”
Belinda says: “Find a time in your day where you could dedicate a few minutes to doing some breathing exercises or mindfulness. If you’re really struggling to find time, you could even practise mindfulness while you brush your teeth. If you are right-handed, maybe use your left hand to brush your teeth so you have to really concentrate and mindfully brush them. Don’t scroll on your phone with the other hand, just try to be present and activate your parasympathetic nervous system while you do it. Give yourself those two minutes twice a day to reset.”
Mindset and seeking help
Belinda recommends using the 4Cs tool to help interrupt negative thought cycles and reframe your mindset. She explains: “The first C is catch the thought. The second C is to check where it might be coming from. The third C is to challenge it, so start asking questions and get curious. Then the fourth C is to change that thought. Either change it into something more positive or something more neutral, because not everything is going to be more positive, and that’s okay.”
Belinda says: “Remind yourself that no feeling ever lasts forever. Sometimes when we are in that feeling, it can seem like it’s going on for a very long time, but we do catch breaks. For example, when you watch a funny movie or when you pick up a really good book and escape into that. Remind yourself that life is there for living and that no feeling lasts forever, and remember that the sun is going to come out again and the weather will change.”
If these types of changes are not helping you feel better, it may be time to seek professional advice. Belinda says: “If it’s starting to really impact your day-to-day, and you’re finding normal tasks difficult and challenging, then you might want to consider reaching out for support. That might look like speaking to your GP or seeking out a therapist. Things such as Cognitive Behavioural Therapy (CBT) and talking therapy can be really helpful to manage the symptoms, and can also help you review your thought processes.”
