So now its October and Autumn is upon us and Winter is just around the corner. We are still trying to cope with Covid 19 and the way this has changed our lives.

However, for many people the end of summer can be daunting and scary, knowing that as the nights draw in that it can affect their mood and mental health. Some people that this affects severely may be diagnosed with SAD (Seasonal Affective Disorder) which is a form of depression and recognised as a mental illness. Whether you have this diagnosis or not, here are some helpful things to do to try and maintain your mental health and not slip into further depression or experience a continuing low mood.

Eat well

Diet affects mood, when we eat rubbish, we feel rubbish, its pretty much that simple. If you eat well and healthily it will improve your energy levels, your skin, your sleep. Vitamin B12 and Vitamin D can also help, but do check about starting any supplements as some can interfere with certain medications.

Here are some links for ideas to eat well…

https://www.nhs.uk/live-well/eat-well/

https://www.helpguide.org/articles/healthy-eating/healthy-eating.htm

Staying Active

Physical exercise is really important and has been proven to improve mental health.  It can help to clear your mind and lift your mood. Have a look at this previous blog post about ideas for getting more active. It can be hard to motivate to go out in bad weather and in the dark so if you know this is going to be difficult for you, have a look at what you can do from the comfort of your own home? DVD’s, classes on you tube, dancing, hoola hooping, even vigorous cleaning and hoovering can help you stay active.

Light

Try and get outside in the natural day light, if this isn’t possible then make sure the curtains are open and try and sit near a window at home for some of the day.

Some people also find that light therapy can really help. Lightboxes are used to treat SAD and mimic the natural sunlight that we miss in the winter months.

Please speak to your GP before trying this, as they are suitable for most people but not all. Also if you decide to buy a light box make sure that it is approved for the treatment of SAD and produced by a fully certified manufacturer.

Seek further help if you need it!

This can be in any form, if you feel that you need to speak to your GP then book in and actually go, don’t put it off any longer.

If you recognise that you feel stressed for example with Christmas not far away, we may not be able to see family and loved ones in the way we have before due to Covid, but also your financial situation may have changed and the idea of buying presents is causing stress and anxiety? Seek help now, address your financial situation, have a look at the advice from CAB (Citizens Advice Bureau).

https://www.citizensadvice.org.uk/

CBT (Cognitive Behavioural Therapy) or other Counselling and Talking Therapy

Maybe you have noticed a pattern of feeling like this for sometime and would like to address, understand or find other ways of coping? You could contact your local NHS mental health service or IAPT (Improving Access to Psychological Therapies) service where you could try and access some therapy. This may be group work or 1-2-1. Or you could find a counselling service in your area, or pay privately for therapy? There are many different options and styles of therapy, have a look at these links to get some more information.

https://www.nhs.uk/conditions/stress-anxiety-depression/free-therapy-or-counselling/

https://www.mind.org.uk/information-support/drugs-and-treatments/talking-therapy-and-counselling/how-to-find-a-therapist/

Reach out to family or friends, stay connected

You may become more isolated in the winter months and may already be working from home and not seeing people as much as you once did? Staying connected and meeting people, outside if you can, will help to reduce isolation, even if you don’t feel like it and have to force yourself – when you have done that before haven’t you mostly felt better?

Let people close to you know if you are struggling, people often want to help but no one is a mind reader!

Try de-stress techniques

This might be losing yourself in a podcast, a good book, meditation, yoga, breathing exercises. There are so many apps that offer guided meditation or ideas to relax. Have a look at some of these….

https://www.calm.com/

https://www.headspace.com/

https://insighttimer.com/

The main thing is to look after yourself, try and practice self-care and self-compassion. Prioritise yourself and your needs, try and ask for help when you need it and remember that you are not alone. There is always help, its sometimes just a matter of knowing where to look to find it.

I would love to hear from you, please comment below and like and share this page if you are on Facebook and/or Twitter…someone else might find it helpful too!