As we reach mid-December, we’re amid days that are shorter, darker and colder. With the festive season around the corner, it’s an exciting time for many, however at Headspace Guildford we understand that the shift in seasons can sometimes be challenging and the festive season brings its own challenges. When the days become shorter and gloomier, naturally it can lead to lower moods and energy levels.
How the Season Affects Us
The shift to winter can bring challenges for both our physical and mental wellbeing. Less sunlight, colder temperatures, and a busier schedule around the holidays can all contribute to feeling a little out of sorts. It’s important to recognise these feelings and take steps to care for yourself during this time.
Why does this happen?
The seasonal transition can directly influence bodily processes that regulate our mood, and there are several key factors which contribute to this effect. Everyone has an internal ‘body clock’ called a circadian rhythm which triggers the release of the hormone melatonin at night, to make us feel tired and ready to sleep. When we are exposed to less sunlight, our circadian rhythm may get disrupted and release too much melatonin at the wrong times, which can affect our energy levels. Less sunlight also encourages our body to produce less serotonin, a mood hormone, which can lead to having a lower mood.
Our mood naturally fluctuates anyway, so there are times when we are happier and times when we’re feeling low, and lots of times when we are in between the two. Sometimes our mood fluctuates across the course of one day, and it often changes across the week and the month. The other thing about this time of year is that there can be a lot of pressure to socialise, to be festive and happy and to enjoy ourselves. It’s natural that we won’t always feel like we want to do any of these things. I don’t know about you, but for me the darker, colder days mainly make me want to sit under a duvet drinking hot chocolate and get lots of early nights.
Things you can do to help
Staying positive during the colder months can be really difficult therefore we’ve compiled some self-care tips that you can use to help:
Spend time outdoors – Wrap up warm and head outside for a walk, it doesn’t have to be long – just half an hour out of the house is a great start! Countless research suggests that exercise increases blood flow and serotonin levels in the body which in turn can improve your mood.
Make time for yourself – Spend some time doing an activity that you enjoy, and maybe try listening to some music in the background. Music can reduce cortisol levels, a hormone that is released at a time of stress, which makes you feel more calm and relaxed. It also activates the reward system in your brain to release the feel-good hormone, dopamine. Numerous studies have proven that listening to music can reduce levels of stress, anxiety and low mood.
Connect with others – Try to stay in contact with relatives or friends, and let them know how you are feeling. They may be able to check in on you and help you to get the right support.
Take care of your body – Eat nourishing foods, stay hydrated, and try to keep moving, even if it’s just gentle stretching or a light workout at home. Looking after your physical health has a direct impact on your mental wellbeing.
Give yourself a break – literally and metaphorically. If you are not feeling in the festive mood some of the time, that’s ok, and very normal. Allow yourself to take time out sometimes and don’t always feel you need to be the life and soul of the party. Having said that, don’t avoid things because you are feeling low, as we know this can make ourselves feel worse. So try and aim for a balance, where you challenge yourself sometimes and at other times allow yourself to rest.
Feeling low during the colder months can be really isolating, just try and remember that you are not alone and there are services available to support you. You can check the ‘useful links’ section of our website for a list of resources that you can use to support during a difficult time.