Mind your mental health as the evenings continue to draw in

THE nights are drawing in, the temperature is dropping and the brighter days of summer are well and truly behind us.

It’s typically the time of year when people may start to feel low as the shorter days and gloomy weather takes a toll on their mental health and wellbeing.

It can leave people feeling depressed, demotivated, withdrawn and isolated. Some may have the winter blues, while for others it can seriously impact on their lives if they have seasonal depression or Seasonal Affective Disorder, known as SAD. A professional counsellor can help you explore and understand how you’re feeling and support you to find ways to cope with this and move on that work for you.

But if this is not an option for you, you can also help yourself with some of the following tips to alter your routine and prepare for the seasonal change.

Keep to a routine Keeping to a routine, if possible, will help you feel that you have some control over your day. Timetabling self-care into your week – and also scheduling in something to look forward to.

Get outside and keep moving

A walk in the fresh air can be a huge help to some people. During the winter, keeping moving is vital especially when we are stressed. A daily 30-minute walk in daylight is key to maintain your adequate Vitamin D and encourages endorphin release which elevates your mood.

Look after breathing

Breathing is an area you can do something about if you’re feeling low or stressed.

When stressed, shallow breathing is present and can make you feel more stressed. Taking longer, deeper and slower breaths will change your oxygen levels and help you feel more energised, present and centred. your

Remember you have choices

When we feel anxious or low, we can often feel entrapped with fewer options. Always remind yourself that you have personal power and agency through the ability to choose. Give yourself permission to find out your options are and to make your choices based on what’s good for you and your wellbeing.

Go with the flow

If we can find a way to go with the flow, it will help us to stay afloat. So not just having Plan A but B and C as well and as many as it takes until we find one that helps us feel more in control of a situation that is out of our contro

Notice your triggers for low mood

Keep a feelings journal - writing or even drawing how you feel will help you to notice any patterns and triggers for low mood. It can be empowering to have an insight into why you feel the way you do and will help you to create a sense of control in your world.

Mindful noticing of where you hold tension in your body can also give clues as to how you are feeling.