Top 5 tips for managing mental health and winter blues

How are you doing? January for some gives an air of hope, a fresh start, a chance to start over. For others, it is a come down from the hype of the Christmas period, and the shorter daylight hours and colder temperatures don’t leave us feeling too positive. For others it can feel much deeper than that in the form of seasonal affective disorder (SAD). According to the NHS, SAD is a type of depression that comes and goes in a seasonal pattern.

Symptoms of SAD can include:

• a persistent low mood
• a loss of pleasure or interest in normal everyday activities
• irritability
• feelings of despair, guilt and worthlessness
• feeling lethargic (lacking in energy) and sleepy during the day
• sleeping for longer than normal and finding it hard to get up in the morning
• craving carbohydrates and gaining weight
• difficulty concentrating
• decreased sex drive

One in twenty people in the UK are diagnosed with the condition, with men more likely to be diagnosed with SAD than women. The seasonal nature of SAD means symptoms are often overlooked or dismissed.

Getting active is always one of the top suggestions for helping yourself, and for good reason. Getting fresh air, moving your body, raising your heart rate, all contribute to improving your mood. Maybe this month is the chance to take on a new hobby, or try a new sport. You don’t have to commit to something new entirely. Look out for classes or groups advertised in your local area and take the plunge. You may find it’s exactly what you were looking for. You may make new connections and the endorphins will certainly help boost your mood. If what you have tried isn’t for you, you have still gained from getting out of your comfort zone and learning it is not for you. If a group setting isn’t for you, getting out for a walk is ideal. 

Having something to look forward to always gives you something to focus on and helps boost your mood. Christmas is always a difficult time to try and catch up with family and friends. Why not change it to having certain catch ups in January? Start a new tradition. In your friendship group you could take it in turns to host others for an evening, cook and do a come dine with me style event. Simply just getting the leftover biscuits and chocolates out and having a cuppa will more than do. Is there something you have always wanted to do that you have been putting off? Now is the time to get it booked in. Even if it’s months away, something to look forward to is always a nice thing to have. 

Getting organised in the home seems like such a mammoth job following the presents and decorations of the festive season. If you have to put stuff away anyway, why not take the chance to have a good declutter and crack on with the rest of your home? There are lots of social media organisation gurus to follow and be inspired by. Even if you just do one drawer, one room, or want to tackle the whole house if time allows, a tidy house helps relax the mind. I know when the home has stuff everywhere and I struggle to find things, I find life more chaotic. It makes everything take longer to do and find. My stoma supplies can find themselves in all sorts of places with three of us to cater for in the home. I end up putting supplies in some random places if I just can’t find the room! Using products which have multiple uses can help reduce the amount such as the Respond REFRESH 3in1 spray. It works as an adhesive remover, barrier spray, and has a fresh linen scent. I order the larger 150ml spray for myself, and the mini 50ml ones for the kids.  

Connecting with others is something I always advocate for, and for good reason. Particularly when living with a chronic illness that those in your immediate life may not be able to relate to, it is a great way to get support from those that just get it. Get outside and plan a walk with a friend, or make plans to meet up with someone you have been wanting to for a while, and never made solid plans to. I have met so many wonderful friends through the ostomy community, and we have shared lots of fun experiences together which never fails to leave me with the biggest boost of serotonin. Regular sun exposure can also help your immune system, which is essential for vitamin D. A strong immune system can lower the risk of getting sick, which with so many winter bugs going around is something we all want to try and avoid. 

It goes without saying that if you are really struggling with your mental health right now, and you have tried strategies that haven’t worked, please take advice and seek medical attention. There is no shame in making an appointment to speak to someone about how you are feeling when those feelings become too heavy to carry. There are lots online to help support you, but if it is all too much, don’t struggle alone and talk to someone. Reaching out may not feel easy, but there may be a solution to try that you have not thought of. 

Rach x