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How can winter impact us day to day?

Being aware of how winter can impact us, and able to notice when this is happening is a useful first step in addressing any negative effects that this time of year can have on us.  Some of the ways that the onset of winter can influence us are:

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• Lacking energy

• Reduced motivation to see other people or leave the house

• Feeling sad, low or hopeless

• Anxiety

• Anger or irritability

• Difficulties with concentrating

• Increased occurrence of physical health problems e.g. illness, or infections

• Changes in sleep patterns, or difficulties with oversleeping

• Changes in appetite

• Loss of interest in sexual or other physical contact

• Suicidal thoughts/feelings

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What can we do?

There are a number of different ways in which we can take some action to improve our mental health and overall wellbeing through the winter months:

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Prioritise sunlight - Recognising that it is not always sunny during winter in the UK, daylight can also be used here.  Try to get outside during daylight hours as much as possible, aiming for at least once a day if you can, this does not necessarily have to be for exercise, it can be a case of sitting outside for a while, or wandering around your garden if you have one.  SAD lamps and light therapy is also an option, however it is best to speak with your GP before starting this, as they can advise you on how to do so safely and effectively.

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Staying active - Exercise in all forms can help to maintain our energy levels and boost our overall sense of wellbeing.  This does not have to be outdoors or even conventional exercise, using household chores, jobs or projects are a great way to maintain movement as well as keeping a routine or posing a cognitive challenge.

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Nourish yourself - Winter can be a time of year that might challenge our relationship with food, or we may find our motivation to look after ourselves is lacking.  Drinking plenty of water is a good start, and trying our best to prepare and eat nutritious food can go a long way to improving our mood.

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Have things to look forward to - Making steady plans of events, activities or social interactions can help us to keep active and provide a welcome distraction whilst giving us opportunities to have fun.  Maintaining social interactions, in whatever level you feel comfortable with, is also very helpful in keeping us in touch with our support network, and can reduce feelings of loneliness.  If you are struggling for inspiration, you may want to centre activities around the various holidays or cultural events at this time of year, such as Halloween, Bonfire Night, Diwali, Hanukkah, Kwanzaa, Christmas etc.

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Be kind to yourself - Winter can be a very hard time of year, and it is important to recognise the significance of the potential impact this can have on you.  We can try our best to take care of ourselves and do what we can to improve our mood, but sometimes there will be periods that we struggle, and that is okay, not your fault.  Doing some preparation for these periods is a good step to take, whether this be formulating a plan of action of what to do, for if we are feeling low, and who we can talk to, or having a premade list of what kinds of activities or things we can do that lift our mood so we do not have to come up with something in the moment where this may be particularly difficult.

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Whilst all of these can help to improve things for us, and for some they may be sufficient, they are not substitutes for professional support.  If you feel that things are particularly difficult and you are struggling to manage or cope alone, help is out there.

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Practically speaking

Having explored and discussed the biological and psychological impacts that winter can have on us, it is also important to look at the bigger picture and recognise the practical challenges that this season can bring too.  One of the main issues facing many people across the UK is the increase in fuel and energy costs, in terms of the requirement to heat our homes and made more challenging when surges in the cost of these utilities occurs.

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An analysis from the Office of National Statistics between October 2023 and January 2024 identified 1 in 5 adults reporting that they were either 'occasionally, hardly ever, or never, able to keep comfortably warm in their own homes.'  In addition to this 1 in 25 adults had 'run out of food and could not afford to buy more in the past two weeks' and finally that '1 in 4 adults said that having to cut back on energy use at home in the past month had a negative impact on their mental health'.  You can read the full findings of this here.​​

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In addition maintenance or repair issues with our heating, or other appliances, can pose further financial strains on us and our mental health.  When being faced with these challenges, it is entirely natural to feel overwhelmed, or struggle to cope.  A lot of these factors are based in wider national issues that we do not always have direct control over, which is not an easy thing when we consider the need for warm and comfortable shelter is one of our most fundamentally basic requirements for survival, predating the discovery of fire itself.  If you are struggling financially and have not done so already, a lot of utility provides offer advice or schemes to support customers who are struggling, so it might be worth having a look into what yours can offer.