The NHS is advising that the “winter blues” are a genuine phenomenon, often triggered by factors like festive debt, colder weather, and reduced daylight hours. These conditions can contribute to increased stress and decreased happiness during January and February.
Understanding the Winter Dip
According to Alex Burrage, Consultant Psychological Therapist from the South West, while “Blue Monday” lacks a clinical definition, many individuals experience a shift in their well-being during the darker months. “This is very normal – we all feel down at different times – but thankfully there are practical steps we can take that make a big difference,” Burrage stated.
The impact of seasonal changes can be significant, as illustrated by the experience of one individual, Jonathan, who turned to NHS talking therapies when struggling with feelings of isolation and self-doubt. He found that the service provided crucial support and a listening ear.
Jonathan’s Story
Jonathan shared that excessive social media use contributed to his withdrawal from family and a negative self-perception. “I was beginning to feel everything I did and said was wrong, and it all came to a head one day when I snapped,” he explained. Returning to NHS talking therapies proved invaluable, offering a path to recovery and ongoing support.
Simple Steps for Improved Wellbeing
The NHS recommends several strategies to combat the winter blues. These include connecting with friends and family, spending time outdoors, maintaining a healthy diet, and moderating caffeine and alcohol intake.
Reduced sunlight can disrupt the body’s internal clock and affect mood-regulating chemicals. The national recommendation is to consider taking vitamin D supplements during autumn and winter, or incorporating oily fish like mackerel into your diet.
Other helpful practices include engaging in enjoyable activities, practicing gratitude, listening to music, and utilizing breathing exercises to manage anxiety and stress.
When to Seek Further Help
If feelings of sadness or anxiety persist or worsen, the NHS advises contacting a GP for advice. Individuals experiencing thoughts of self-harm should seek urgent medical attention. The First Response helpline is available 24/7, and a local number can be found here.
NHS Talking Therapies, a free service, provides a range of therapies, including cognitive behavioral therapy (CBT), for adults experiencing common mental health challenges. Self-referral is possible through the local service.
Frequently Asked Questions
What causes the ‘winter blues’?
Festive season debt, cold weather, and darkness can all leave people feeling more stressed and less happy in January and February.
What can I do to improve my mood?
Top tips include reaching out to friends and family, walking outside, eating well, and reducing caffeine and alcohol.
Where can I get professional help?
Free NHS local talking therapy services are available, and you can self-refer with your local service. If you are worried about hurting yourself, seek urgent medical help.
What small change could you make today to prioritize your mental wellbeing during these darker months?
