By James Caulfield, local Mental Health Practitioner
The cold and dark winters can get us all down, but there are a few simple things you can do to lift your mood and protect the wellbeing of you and your loved ones.
The changes in season can have a large impact on our wellbeing, and every year I talk to people who feel more tired, less motivated or who just feel low. If you are feeling this way, I want to tell you that you are not alone. It is something many of us go through at this time of year.
Winter affects our mental health in many ways, but there are some simple things we can do to feel better. Before I talk about them, I first want to ask that if you are really struggling, then please reach out. Your mental health is just as important as your physical health, and there are many wonderful mental health practitioners in Essex that can help you.
If you need help you can contact your GP practice, or if it is urgent call NHS 111.
The science behind winter’s mental health impact is fascinating and sobering. Less daylight plays havoc with our body’s internal clock that regulates sleep, mood, and energy levels. This can cause a type of depression known as seasonal affective disorder (SAD), which affects hundreds of thousands of people across the UK each winter. Even those who don’t develop clinical SAD often notice mood changes, decreased energy, and a tendency to withdraw from social activities.
Adding to this, the cold weather keeps us indoors more, reducing our physical activity and limiting face-to-face social interactions. Financial pressures often intensify during the colder months as heating bills rise. And for some, the approach of the festive season can bring about a whole range of mixed emotions and stress.
However, understanding these challenges puts us in a stronger position to tackle them proactively. Small, consistent actions can make a big difference to how we experience the winter months.
Light exposure becomes crucial during darker months. Try to spend time outdoors during daylight hours, even when it’s cloudy – natural light is significantly brighter than indoor lighting. Position yourself near windows when possible or speak to your pharmacist about a Vitamin D supplement, which is an essential vitamin you get from sunlight.
Physical activity remains one of our most powerful tools for mental wellbeing, but winter makes it harder to maintain exercise routines. The key is adapting rather than abandoning your activity levels. Try indoor alternatives like yoga, dancing, or online fitness classes. Active Essex offers an excellent range of accessible winter activities designed to keep people moving when outdoor options are less appealing. Even brief indoor exercises – stretching, walking up and down stairs, or gentle exercise, can lift mood and combat the sluggish feelings that winter often brings. Visit the Active Essex website for more details.
Make conscious efforts to maintain regular contact with friends and family, even if it means shorter, more frequent interactions. I often recommend my patients use the telephone or digital technology to get in contact when meeting in person feels difficult.
Routine provides anchor points during months when motivation naturally dips. Maintaining regular sleep and wake times, planning enjoyable activities to look forward to, and creating small daily rituals like morning coffee by the window or evening reading time give structure and purpose to darker days.
Recognising when to seek additional support is equally important. If low mood persists for more than two weeks, significantly impacts your daily functioning, or includes thoughts of self-harm, professional help is essential.
The Mid and South Essex Recovery College can provide you with a selection of courses specifically designed to support mental wellbeing, resilience, and self-care strategies.
This winter, treat your mental health with the same care and attention you give your physical health. By staying active, maintaining connections, seeking light, and asking for help when needed, you can navigate the darker months with resilience and hope.
Winter health hub