Helping friends, family and yourself

Winter is fast approaching, and with that comes the many seasonal changes that can alter your motivation and productivity levels. Ultimately, without small but mighty interventions, this can lead to a negative impact on your mental wellbeing. We're here to help and ease the pressure, to make it less stressful and guide you through the colder months!

One of the main seasonal indicators that winter is here is the lack of natural sunlight. More clouds and less time with the sun out contributes to darker days, which can be as metaphorical as it can literal. According to the NHS, a lack of sunlight during winter primarily affects mood by disrupting brain chemistry, sleep-wake cycles and hormone production, often leading to a condition known as seasonal affective disorder (SAD) or the "winter blues".

These biological and chemical changes alongside a reduced exposure to natural sunlight causes a drop in serotonin; a key brain neurotransmitter that helps regulate mood, appetite, and sleep. Our levels of melatonin will also be increased, causing an excess of that hormone. This is because the hypothalamus reacts to darkness by overproducing melatonin, the hormone that makes you feel sleepy and lethargic during shorter days.

The most common change that we all know, is the lack of Vitamin D levels. Less natural sunlight limits the body's ability to produce Vitamin D, which plays an important role in brain health and mood stability. Circadian rhythm disruption is also a big change that happens. Shorter days and early darkness confuse the body's internal biological clock, leading to poor sleep quality and daytime fatigue. Overall, these biological and chemical changes fluctuate how we feel and the emotions we go through, which makes lack of sunlight a big factor in our mental wellbeing during the winter.

The term “winter loneliness” is very commonly used during the colder months. This is caused by social isolation, where we are seeing our friends and family less and less. There are many factors as to why this may be the case. Weather changes mean that here in Blighty there are less outside activities for people to do and still get the same satisfaction and fun that they would do during warmer seasons.

It requires more motivation to go outside and see your friends and family because (while this ideology is not adopted by everyone,) we don’t want to go outside and risk getting a cold or simply just getting wet, cold or braving the elements. Some people may prefer the winter, but for the vast majority of society, warmer seasons bring out their best social efforts.

Colder temperatures and weather conditions like rain and wind also eliminate a lot of sports that people play, which can have another negative effects on our mental wellbeing. This is because for many people that play a sport, that is their escape, where they relax and they find peace and reflection. These limiting factors can mean we can get lonely at home and often trapped in our own thoughts, rather than socialising with friends and opening up to people.

Physical exercise in general can become compromised far more during the winter. Research shows people exercise for an average of eight minutes less during the cooler months. People also drop other activities they do during warmer months, such as active travelling. Light intensity activity (such as slow walking and housework) is shown to decrease during the winter, while time spent sitting and sleeping increased. This affects our mental wellbeing because our body isn’t being active, so we are not getting the right hormones we need to keep our mood up.

Helping colleagues and staff at work

Winter is often a big killer for motivation, but there are ways that workplaces can help with improving our mental wellbeing during the winter.

Small adjustments can lift our mood and make it easier to go through the long cold working days - for example, restructuring breaks. Breaking a lunch hour up into two smaller breaks, or starting a little earlier to take more out of the middle of the day, can give people more time to mentally detox from any workplace stressors. We have more time to get in a better head space and recharge before going back to work re-energised. This also means there are more opportunities for physical exercise throughout the day, like going for walks, or even the gym before it gets dark quickly at either end of the day.

Another change could be to improve lighting options in the workplace. Lighting that mimics natural light can help to regulate the levels of melatonin and serotonin. Ensuring that areas without natural lighting are well lit can create a brighter and more welcoming environment in the workplace. This can help to increase motivation levels, which then in turn increase productivity.

Another change that could be made is to review workloads and deadlines. Where possible, businesses can avoid unnecessary pressure during the winter months and ensure workloads are manageable, particularly during periods when employees may experience lower energy or motivation. This can also be improved in other areas, like hosting events or festive fundraisers to work on teamwork, rapport and morale. Winter is a great season to champion your inner-company workings and dynamics.

Although winter can be a challenging time for some, there are also some benefits - the idea of a cosy comforts and hibernating during the colder months can be really appealing… Marshmallows or cream in your hot chocolate?! When it's cold outside but warm and safe indoors, the brain registers a positive gain - a sense of safety and shelter that triggers the release of satisfaction chemicals and dopamine. Another benefit can be mindfulness; the quieter nature of winter can provide opportunities for reflection, setting personal goals and focusing on individual wellbeing.

One final benefit winter has on our mental wellbeing is we can strengthen emotional resilience. Learning to manage changes in mood, energy and routine during winter can help individuals develop coping strategies and resilience. This makes us mentally stronger.

Winter may be a time of year where our mental wellbeing can be challenged, but there are still some positive changes as well. A few final takeaways from us, to help regulate your mental wellbeing during the winter:

• Make the most of your breaks

• Practice mindfulness

• Stay hydrated

• Create a cosy comfortable environment

• Try relaxation techniques

• Seek support if needed

• Recognise changes in your mood

• Stay physically active.

I'm sure it's no surprise to you that since the pandemic, those accessing our services has increased by 806%, and this figure continues to rise.  Adapting to support the most vulnerable in our community is needed and as ever, we are grateful for your support in partnering with us to achieve this.

This change brings us one step closer to achieving our mission - to help the estimated 1.7 million people across the UK who struggle to access support, without long waits or high thresholds.

We’re committed to making prioritizing mental health as effortless and effective for you as possible. If any other questions come up, please don’t hesitate to reach out!