By Demelza Desforges - MIN Ambassador, 19th October 2022.

We are now well into October. I love to appreciate all the little things that make each season unique. Autumn, for me, conjures up memories of foraging for mushrooms to bake in a tart, running through puddles with my children and marvelling at the wonderful changing colours on display from mother nature. Though beautiful, those falling leaves do represent the shedding of summer. It can be hard to accept  that those warm jovial days are gone for another year. As the nights grow longer and the sun makes itself scarce, some people may face added struggles in looking after their mental health.  We have gathered up some tips to consider if you are finding this transition difficult. This advice may not be right for everyone, just use what works for you. Don’t forget to always prioritise your wellbeing.

Look after your physical health

This can have a positive impact on how you feel emotionally by lifting the mood and giving you more energy.

• Maintain Sleep hygiene - The light and dark cycle of the sun has a powerful effect on our circadian rhythms. Dropping temperatures and shorter days can make us want to sleep more. It is harder to get up on the cold, dark mornings. We may feel more tired and less alert during the months when there is less sun so try to bring consistency to your sleep routine.

• Move around - Try to do regular physical activity, it doesn’t have to be too strenuous: a walk, doing the housework, or yoga can help. Move in whatever way feels right for you.

• Balance your diet -  Our appetite can change with the seasons. Favour nourishing foods to combat feeling sluggish.  We need more energy to keep warm in winter. It's ok to eat what you want but make sure you are giving your body the nutrients it needs to function. Talk to your doctor about adding in some multivitamins to boost you through winter.  

• Vitamin D - With less sunshine, our vitamin D levels are harder to maintain. ‘Vitamin D helps regulate the amount of calcium and phosphate in the body. These nutrients are needed to keep bones, muscles and teeth healthy’. Studies also show it is mood boosting and can help increase energy levels. ‘Government advice is that everyone should consider taking a vitamin D supplement during autumn and winter’.

• Immunisations - Don’t forget to book in for your vaccinations when you are eligible.  

Go Outside

Spend time out of the house even when the weather makes it more difficult.  When days are shorter I like to get out on my lunch break. Even when it's windy or cold,  embracing the outdoors can clear the mind. Grab your coat, put on a warm hat and go for a brisk walk round the block. The fresh air will energise you and help you be more productive. 

Being out in the open can help your mental health.  If you can’t get out to the countryside, recharge in nature by finding some trees at a local green space. Appreciate the beautiful changing colours of autumn. If you can’t go outside, try to spend time by the window during the daytime hours to get a bit of natural light. 

Get winter ready

The darker months have their challenges. The lack of sun makes it colder. The plummeting temperatures mean more electricity consumption. Add to that the warranted fears over rising energy bills, climate change and the situation in Ukraine; it's no wonder that we feel apprehensive and uneasy.

• Get prepared - You could make some winter warmer meals and freeze them so that you have something accessible on days you are struggling.

• ‘Winterise’ your home - make draft extractors, add extra rugs, pile up the sofa blankets and dig out your woolly jumpers. Hang curtains over your doors. Stock up on hot water bottles, candles and battery powered torches just in case we do face any black outs.

Embrace the darkness

Try to appreciate each season for what it offers. Turn complaints into gratitude wherever possible. Have a good moan and then draw positives from the situation. It is ok to move towards the discomfort and sit with the darkness, face your fears and discomfort. Without the dark we wouldn’t appreciate the light. 

• Get cosy - Enjoy the comfort. Get bedded in and warm. Adorn your slippers, hug your pets, snuggle up under a nice fluffy blanket. Welcome the hygge atmosphere into your home.

• Talk to someone - It may help to share with  others how you are feeling. More people than you know are going through the same emotions and lots of help is at hand. Speak to your GP, or if you prefer, there are helplines you can call or peer support groups to join. If you are struggling with post-separation abuse there are experts on hand at MIN to listen to you. 

• Seasonal Affective Disorder (SAD) -this is a form of depression people experience at a particular time of year, most commonly winter.  A lot of us are affected by the changing of seasons in some way or another but if things are impacting your life too much, speak to your GP. 

Listen to what you need 

 Your mind and body are always giving you signs as to what they need to keep going. Listen and give yourself what you need. Be kind and generous with yourself

• Set intentions - even small ones, and congratulate yourself when you’ve achieved them. 

• Visualise - if  the transition from summer is getting you down, remind yourself that it is just that, a shift. And soon enough it will be a different season again and the circle of life continues.

• Practice gratitude - count the blessings in your life instead of over focusing on what is not quite right yet. 

Some of these suggestions may already be ingrained into your lifestyle, or perhaps the list will prompt you on those days when you feel low.  We may not be able to enjoy things in the same way we did in the warmer months so looking after your mental health can become more challenging in winter. It’s okay to feel out of sorts. Just remember that you can always fight the gloominess by adding colour to your winter life. Acknowledge difficult emotions and remind yourself that there are lots of steps you can take to protect and maintain your wellbeing.