October
The Clocks Fall Back: Embracing the Winter Months
As the clocks go back, we gain an extra hour of sleep but we also move into a season of longer nights and shorter days. For many, this shift can bring changes in mood, energy, and motivation. For some, it can trigger Seasonal Affective Disorder (SAD), a type of depression that typically occurs during the autumn and winter months.
I know how hard the darker months can feel. As someone who suffered with SAD and used to dread the winter months, I remember how heavy and isolating that season felt. Over time, I have learned that embracing the winter season rather than fighting it can make a real difference. Acknowledging how you feel, without judgment, allows you to work with the season instead of against it. Now, I genuinely enjoy the winter months, but I still remember how dark they once felt.
Understanding SAD
SAD can affect anyone and its impact varies from person to person. Common signs include feeling low or irritable more often than usual, losing interest in activities you usually enjoy, low energy or fatigue, changes in sleep patterns, and changes in appetite. Recognising these signs early and taking gentle action can help you navigate the winter months more smoothly.
How Common Is It in the UK
Research shows that SAD affects a significant portion of the UK population. About 7% of people have received a formal SAD diagnosis, while around 13% suspect they may have it. Over 15% notice their mood dips in autumn and winter without knowing why. Younger adults are more likely to experience SAD, women often notice seasonal changes in mood, and men are more likely to receive a formal diagnosis.
Embracing Winter
Over the years, I have discovered practical ways to embrace winter and care for my wellbeing. These include:
Getting outside during daylight even if just for a short walk. Feeling the cold air on your face, watching the stars at night with a hot drink and a blanket, can help you connect with the season.
Engaging in winter activities in the same way we enjoy summer. Accepting that winter is a limited season makes it feel special rather than restricting.
Nourishing your body with vegetable packed soups and stews to support your mood and energy.
Creating cosy, mindful evenings with candlelight, playing games with friends, enjoying a good book, or simply having an early night to rest and recharge.
Supporting your physical health with vitamin D supplements or SAD lamps. Always check with your GP before taking supplements.
Understanding Your Body and Mind
The shift in daylight can affect our natural rhythms. Less daylight may lower serotonin, the chemical that helps regulate mood. Longer nights can increase melatonin, which may make us feel more tired. These changes can disrupt sleep and energy patterns, contributing to feelings of low mood or anxiety. Gentle routines, nutritious meals, and mindful activities can help you manage these shifts.
If you find yourself pulled into the heaviness of depression during these months, you do not have to manage it alone. Getting in touch with someone who understands can make a real difference.
