Mental health help this winter - steps to take care of your wellbeing

Long dark nights, Christmas and changes to your routine can all lead to added stress over the winter months.

There is science that supports this, with less exposure to natural daylight causing a drop in serotonin levels - the chemical messenger which boosts mood.

A change in diet, drinking more alcohol, staying indoors more, financial worry and simply having time to reflect and set goals for the new year can all cause mental health issues to flare up.

Here we set out some ways to ease the pressure through the winter months.

Sunlight

As well as causing a drop in serotonin, less sunlight can disrupt your circadian rhythms (your body's internal clock), leading to feelings of lethargy and sleep disturbances.

Lack of sunlight can also lead to Seasonal Affective Disorder (SAD), with symptoms including sadness, fatigue, irritability, and difficulty concentrating.

Making effort to maximise your exposure to natural light can help prevent this drop, so consider getting outside during daylight hours, even if it's just for a short walk. Also open curtains and blinds to let in as much natural light as possible. Light therapy lamps can help if natural light is limited.

Access mental health support

The NHS has a target for 90% of people to begin mental health treatment within 18 weeks of referral. However this has been breached more than 168,000 times according to the Liberal Democrats.

People can seek help much quicker privately and this may be an option you wish to consider.

Most health insurance providers accept claims for mental health support, although you may want to check the therapist you use is approved by your insurer.

If you haven't already got private health insurance, some providers will also fund treatment for those with pre-existing mental health conditions.

You can find a list of insurers who allow for pre-existing mental health conditions on the Mind website here.

NimbleFins offers a free health insurance comparison so you can find the best price. Click the box below to start your quote search now.

Maintain a healthy diet

Another issue affecting people's mood is changes in diet. Over Christmas you'll typically indulge in high-carb and sugary comfort foods which cause fluctuations in blood sugar levels and inflammation through the body and brain, which can lead to mood swings and disorders.

For some, overindulging during the holidays can lead to weight gain, which might negatively impact self-esteem and mental health.

Where possible try to eat a balanced diet rich in fruits, vegetables, whole grains, and lean proteins to support overall health and well-being.

Check out NimbleFins' recipe section, Nimble Eats, for healthy meals on a budget. We're updating the list every week with new ideas which all feed a family of four for under £5.

Keep active

With the colder temperatures, you're likely to spend less time outside, which can compound the sunlight issue and you'll also be reducing your Vitamin D levels too.

Nature and fresh air are known to relax the central nervous system so staying indoors will deprive yourself of the benefits and could also lead to social isolation, hitting your wellbeing.

You'll also likely be spending less time outside for physical exercise and with Christmas social events going on your routine will probably take a backseat.

Exercise is known to boost endorphins, which improves mood, so consider indoor activities like yoga, home workouts, or dancing to stay active when it's too cold to go outside.

Make going outside bearable by wrapping up warm and cosy. In Sweden they say there's no such thing as bad weather, only bad clothing!

Coping with Christmas stress

Family pressure, financial stress and simply trying to get all your work done before the big day can all lead to tension and overwhelm.

Perhaps incorporate mindfulness meditation or deep breathing exercises into your daily routine to reduce stress and improve mental clarity.

Or, if you have time, engage in activities that promote relaxation, such as reading, listening to music, or taking a warm bath.

Keeping a gratitude journal or practicing positive affirmations can help you to stay positive.

Aside from mindset practises, limiting alcohol and caffeine can help your mood as they can impact your sleep patterns and cause anxiety. Alcohol can also loosen inhibitions and could cause family arguments.

Thirdly, try and establish a routine as best as you can. While Christmas parties, travel and being away from home can all disrupt your routine, consistent sleep and wake times are known to regulate your body's internal clock.

Be realistic in what you can achieve when it comes to your routine. You probably won't be able to stick to everything you do in your usual day to day, so prioritise what's important to you, perhaps plan some downtime and consider creating a loose, flexible schedule that has some balance.

By incorporating these tips into your holiday routine, you can help protect and boost your mental health, ensuring a balanced and joyful Christmas season. Remember to be kind to yourself and seek support if needed.

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