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As the autumn leaves fall and the clocks go back, many people begin to feel the effects of seasonal change on their mental health. For some, the colder, darker months bring more than just a change in weather. The shift in seasons can intensify feelings of worry, stress, and loneliness, creating unique challenges for those who already struggle with anxiety. Thankfully, there are effective ways to manage these feelings. Let’s explore why seasonal changes impact anxiety and how to cope with it during winter.
Why Does Seasonal Change Affect Anxiety?
In the UK, the winter months are marked by shorter days which results in less sunlight and colder temperatures. These seasonal changes affect both physical and mental health, often leading to mood fluctuations, increased anxiety, and even Seasonal Affective Disorder (SAD), a form of depression tied to the lack of natural light. People struggling with anxiety may find that darker days intensify their worries, causing them to feel more on edge.
Factors that contribute to seasonal anxiety include:
Reduced Exposure to Sunlight. Sunlight plays a crucial role in regulating mood by influencing serotonin, a brain chemical linked to happiness and calmness. Less sunlight in winter can lead to reduced serotonin, contributing to low mood.
Disrupted Sleep Cycles. Daylight affects our circadian rhythm, which is essential for healthy sleep patterns. Darker days and longer nights can throw off this internal clock, leading to poorer sleep quality.
Social Isolation. Cold and harsh weather often leads to less social interaction, especially after work or on weekends. For some, this lack of socialisation can heighten feelings of loneliness.
Practical Strategies to Cope with Seasonal Anxiety
While seasonal changes can exacerbate anxiety, there are practical steps you can take to cope with these feelings during the winter months. Here are some counselling-informed strategies to help manage anxiety and stay balanced.
Embrace Natural Light Whenever Possible. Try to spend time outdoors during daylight hours, ideally in the morning when natural light is most beneficial for regulating mood and sleep cycles. If your schedule doesn’t allow for this, consider investing in a light therapy lamp, which mimics natural sunlight and can improve mood. There is also some evidence to show that taking vitamin D supplements can help, although it's always best to speak to your GP before doing so.
Maintain a Consistent Routine. Having a structured daily routine can create a sense of stability, which is especially helpful during times when anxiety feels heightened. Keep to a regular sleep schedule even on your days off and make time for physical activity. Sticking to a schedule can help regulate your body’s natural rhythms, making it easier to manage anxiety and reduce stress.
Practise Mindfulness and Grounding Techniques. Mindfulness is a powerful tool for anxiety management. Practising mindfulness through meditation, deep breathing, or grounding exercises can help keep your mind anchored in the present, reducing overwhelming thoughts. During anxious moments, try the ‘5-4-3-2-1’ technique: list five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This simple exercise redirects your focus and can quickly calm your mind.
Stay Physically Active. Physical activity boosts endorphins, serotonin, and dopamine, all of which can improve mood and reduce anxiety. Regular exercise doesn’t have to be intense; a brisk walk, some gentle yoga, or even dancing at home can lift your spirits. Make it a goal to move daily, even if it’s just a short walk outside.
Prioritise Sleep Hygiene. Good sleep is essential for managing anxiety, but the seasonal changes can make restful sleep harder to achieve. Practise good sleep hygiene by creating a calming bedtime routine, reducing screen time before bed, and avoiding caffeine in the late afternoon. Consistent sleep improves resilience against stress and anxiety.
Plan for Social Connection. Regular social interactions can help reduce feelings of loneliness and provide a sense of belonging. If meeting in person isn’t possible, consider virtual gatherings or phone calls to stay in touch. For those feeling particularly isolated, connecting with a counsellor can provide a valuable source of understanding and encouragement.
Challenge Negative Thoughts. Anxiety often feeds on negative thinking, and the winter months can amplify this tendency. Techniques such as reframing can be particularly effective. Try to reframe anxious thoughts by asking yourself whether your worries are realistic or if you’re focusing too heavily on worst-case scenarios.
Consider Professional Help. For some, seasonal anxiety can be overwhelming, making it difficult to manage alone. Speaking to a mental health professional can provide you with effective tools and techniques tailored to your needs. Counsellors and therapists can offer support, guidance, and coping strategies to help you manage anxiety and find relief.
Finding Balance in Winter’s Embrace
By understanding how seasonal changes affect our mental health and implementing these coping strategies, it is possible to manage anxiety and find moments of peace and balance. Remember, you don’t have to face seasonal anxiety alone, reach out to friends, family, or a mental health professional for support.
As you embrace the winter season, focus on small acts of self-care and self-compassion. Each mindful moment, each step outdoors, and each connection with a loved one brings you closer to a healthier, more resilient mindset. By actively nurturing your mental health, you can navigate seasonal anxiety and find light, even in the heart of winter.
If you need help working through your seasonal anxiety - get in touch.