How Londoners can look after their mental health this winter

After Christmas, with the evenings dark and temperatures dropping, the winter months can be a  challenge for us and our mental health.

As we continue through winter it’s important for us to take vital steps to take care of our minds and bodies.

For some, shorter, darker winter days can lead to low mood and lethargy, as well as changes in sleep patterns and weight gain.

This is known as Seasonal Affective Disorder (SAD) or winter depression and seriously affects about 3% of people in the UK in their lifetime.

It is thought to occur as a result of changes in levels of sunlight disrupting our circadian rhythm and hormone levels.

Camden-based psychologist Dr Holly Conheady has shared some tips and advice on how Londoners can take care of their mental health this winter.

“It is a really challenging time for Londoners,” Dr Conheady told LondonWorld.

“As the pandemic continues to evolve, it is not yet possible to determine the full impact on mental health.

“Anxiety around health, socialising and work all appear to have increased, while pre-existing socio-economic inequalities have been exacerbated.

“There is also a sense of collective grief – we have lost loved ones, connections, touch, health, time, experiences, jobs, workplaces, trust, a sense of certainty and control.

“People are exhausted. But there is also hope.”

Here are 12 tips from Dr Conheady on how to combat SAD and beat the winter blues.

Light therapy

Make your home and work environments as light and airy as possible, and go outdoors, even on dull days.

Doing this first thing in the morning has also been linked to improved sleep, while light therapy, which involves exposure to an extra bright lamp called a lightbox, can also help with SAD, by simulating natural sunlight.

Although evidence for the effectiveness of light therapy is mixed, 30 to 60 minutes of exposure seems to be particularly helpful first thing in the morning when repeated for at least a week.

When searching for a lightbox, look for one that has been medically approved for the treatment of SAD.

Some people also rate sunrise alarm clocks that wake you up gradually with a simulated sunrise.

Exercise

Exercise may help some people to reduce depression and anxiety.

If it feels overwhelming, try to start with something small – a five-minute brisk walk or a ten-minute yoga video on YouTube.

Remember, you are more likely to form a new habit if you start slowly.

Rest

Rest is not the same as sleep.

Think about how you feel after a yoga session or hot bath, compared to after a Netflix or social media marathon?

In 2019’s The Art of Rest, Claudia Hammond described how a global survey of over 18,000 people voted reading as the most restful activity.

Try to incorporate more restful activities that make you feel nourished and restored, whatever that means to you.

Mindfulness

Many of us have been in ‘fight or flight’ mode throughout the pandemic.

To activate the alternative ‘rest and digest’ mode, try some deep breathing exercises.

For anxiety or stress, try the 4-7-8 breath.

Breathe into the belly through the nose for four seconds; gently hold for seven seconds; and slowly breathe out through pursed lips (think blowing out birthday candles) for eight seconds. Repeat for as long as you need to.

Talking Therapies

Ask your GP about local mental health services that provide talking therapies such as Cognitive Behavioural Therapy (CBT).

To find a psychologist privately, check out the British Psychological Society (BPS) Directory of Chartered Psychologists.

Diet

Craving carbohydrates can be a symptom of SAD, but a healthy balanced diet is more likely to help you feel better.

To learn more about the impact of diet on mood, as well as other lifestyle interventions, check out podcasts by British-based GPs: ‘Feel Better, Live More’, ‘The Doctor’s Kitchen’ and ‘The Food Medic’.

Try to avoid alcohol, which is a depressant and may exacerbate a low mood.

Vitamin D

Vitamin D is largely produced as a result of sunlight on the skin and deficiencies are linked to low mood and fatigue.

The NHS now encourages everyone to consider taking a daily supplement during the autumn and winter.

Ask your GP for more information.

Reach Out

You might not feel like it but connecting with family and friends can help.

Talking to them about your mental health can help them to understand how to support you more effectively.

In the UK, you can also consider joining the SAD Association.

Reach In

Consider connecting with friends who are grieving or adjusting to new chronic health conditions.

There is no right thing to say – just be there.

Support tends to dwindle after the first few months, so if you have the capacity, remind them that you are holding them in mind once in a while.

Acts of service

Pro-social behaviour, such as acts of kindness and volunteering, has been shown to boost happiness levels across cultures.

You can find options for volunteering in capital through the London Assembly and there are many organisations who would be grateful for your help and support.

Gratitude

Noting down a few things we are grateful for each day can dramatically boost well-being.

Be specific. For example, “my colleague remembering my partner’s name and asking about the new class I started” rather than “nice chat with my colleague”.

Mix it up, as if we note the same things every day our brains won’t be working as hard to wire in this new gratitude habit.

Self-Compassion

A common myth is that self-compassion is indulgent and complacent.

It can be helpful to consider two modes in self-compassion, the latter of which is often overlooked.

In the tender mode, we offer ourselves validation, comfort and soothing, while in the fierce mode, we offer ourselves strength, protection and encouragement.

One of the quickest ways to access self-compassion is to ask ourselves “How would I speak to a loved one who was in my position?”

“Please note that this is not medical advice; if you are concerned about any of the symptoms mentioned or struggling to cope, please contact your GP,” advises Dr Conheady.

What helps you boost your mental health during the winter? Email us [email protected].