Advice and Support: Winter Time

Low mood and symptoms of depression during Christmas time is more common then you might think. Cold weather, short days, no sun and the Christmas stress can actually take a toll on a lot of people. So, it is important to be aware of the signs, symptoms, support and reasoning for this seasonal sadness.

Why do people feel down during winter?

There can be many reasons why people feel down or depressed during winter.

Loss/ grief- Christmas can bring up memories of people you may have lost.
Stress- Buying gifts, family, work and the high expectations of the season can be extremely overwhelming.
Your surroundings- Negativity from family or friends, living situation or even the darkness of winter can cause someone to feel low.
Lack of sunlight- This can cause a decrease in serotonin production leading to low mood.
Anxiety- Christmas is a time for busy crowds, busy shops and a disruption of normal routines. This can be overwhelming for a lot of people and without the correct support or awareness, can lead to lower moods.
Financial concerns
Family issues

The signs and symptoms

Increased anxiety
Feeling unmotivated or like there is no point to anything
Tiredness
Change in appetite
Isolation
Difficulty concentrating
Constant low mood
Thoughts of suicide or harm

Tips and ways of coping

Speak up- Talking to someone about how you are feeling, especially during Christmas time, is key.

Triggered memories, a sense of loneliness and stress can be extremely difficult during this time, but, talking to family, friends, colleagues or a professional about how you are feeling can have a huge impact on yourself and even help others speak on their own worries.

Short term goals- When feeling low, it is easy to become unmotivated or overwhelmed, especially during Christmas time. Setting your own short-term goals such as planning to spend time with friends or leaving yourself time to do activities you enjoy allows you to focus on the things you can control and stay motivated.

Distractions- Becoming stuck in your own head and isolating yourself when feeling low is common, it is easy to allow thoughts to take over especially when the pressure of Christmas comes around.

Distracting yourself from these thoughts with activities you enjoy like spending time with loved ones, watching films, going on a walk or planning the year ahead allows you to move away from these thoughts and motivates you to carry on the activities you enjoy.

Boundaries- While spending time with family and friends is beneficial when feeling low, it is also important to set boundaries.

The festive season can be a very overwhelming time, especially when it may involve pressure, issues within the family, grief, busy crowds and exposure to possible personal issues such as alcohol abuse or addiction. Allow yourself to set boundaries such as agreements with family and friends about what is comfortable for you.

You may also feel pressured to spend time with people who are not good to be around, you should never hesitate to say no if it is the best thing for you.

Remind yourself it is not forever- The winter/ Christmas season may feel like an eternity sometimes, but it is important to remind yourself it is not. Remind yourself that in a few months time it will be over and looking forward to that can even give you some motivation.

How you can show support ?

Education- Being educated and aware of what someone is going through allows you to have a more successful understanding of that person. When a person is feeling low, they won’t be acting themselves. If you understand why and are aware of the emotions they may be feeling, it will allow you to be more successful in being there for that person, what’s right or what should or shouldn’t be said.

This is also important to to consider if supporting someone with a learning disability during this time as changes in their daily routine or busy crowds may be overwhelming. With the correct education and awareness on this you are more likely able to understand them and support them correctly.

A little conversation- If you notice someone isn’t acting themselves, just talking to them about anything can make all the difference. Showing you care and have an interest in talking to that person can help that feeling of loneliness and increase their motivation.

Speaking up for yourself about your emotions can be extremely hard and scary but having someone ask you first can be a complete ice breaker.

If a person doesn’t want to talk about how they are feeling that is also okay, it is not always helpful for everyone. However, having any conversation and showing you have an interest in speaking to this person can make all the difference.

Patience- When someone is struggling with their mental health, they may behave in all kinds of ways. However, it is important to be patient with this person. Getting angry, distancing yourself or upset with this person can make worsen what that person is going through. Whereas being patient shows you are there.

It is okay to find this difficult. Being patient is not easy, especially when it is upsetting you.

So, while being patient is important, it is also important to look after yourself and consider professional help if needed.

Activities/ balanced diet- Changes in appetite and lack of motivation are big factors for feeling depressed. Encouraging positive activities and having a balanced diet will not only help them emotionally but also physically.

Helping out- Volunteer at food banks or donating gifts to those who can't afford it.

Unfortunately, mental health is not the only battle during winter. Abuse, addiction, poverty and unstable living conditions are also major issues in the UK which are a higher risk during these difficult months.

If you or someone you know is struggling, speak up.