The clocks have gone back – here's some timely mental health advice

With the clocks going back and days becoming shorter as we head into winter, it’s not uncommon to experience a shift in mood and energy levels.

The reduced daylight can lead to feelings of fatigue and low mood, and medical professionals have noticed links between daylight saving time and an increase in diagnoses of depression and Seasonal Affective Disorder (SAD).

We can’t escape the shift to longer days and shorter nights, but we can manage their impact on our mental health. Try these five tips for starters.

1. Maximise daylight exposure

With less daylight up for grabs, it’s important to get outside as much as possible during the day. Sunlight boosts serotonin, which enhances mood and focus, and even a brief, lunchtime walk will help.

2. Stay connected

Isolation can exacerbate feelings of sadness or anxiety during the darker months. Make an effort to stay socially connected by scheduling regular catch-ups with friends, family or colleagues. Meet online or pick up the phone if you can’t manage a face-to-face.

3. Keep active

It’s harder to stay motivated as the nights draw in, but even light exercise, such as yoga, stretching, or a quick home workout, can help improve mental health by releasing mood-boosting endorphins.

4. Get cosy

Embrace the changing seasons and revel in the opportunity to make your living space a comforting and uplifting environment. Think warm lighting, cosy blankets and hot chocolate to banish the gloom of shorter days.

5. Practice mindfulness and self-care

Seasonal changes can lead to feelings of sadness or anxiety, but mindfulness exercises such as deep breathing or meditation can help you stay grounded. You can learn these skills and more by signing up for online mental health support provided free by NHS Wales. Check out the programmes on offer here:  https://pthb.nhs.wales/services/adult-and-older-peoples-mental-health-services/silvercloud-online-mental-health-support/

If you are still struggling with a change in your mood, please speak to your GP to explore your full support options

Released: 28/10/2024