As the darker evenings are drawing in some people notice that they do not feel so good in the winter months. If your symptoms are bad enough to interfere with your everyday life, you may well have Seasonal Affective Disorder (SAD). Also called ‘Winter Depression’ and ‘Winter Blues’.
In the UK, about 3 people in every 100 have significant winter depressions (https://www.rcpsych.ac.uk/mental-health/problems-disorders/seasonal-affective-disorder-(sad))
 
Symptoms of SAD can include:

• a persistent low mood
• a loss of pleasure or interest in normal everyday activities
• irritability
• feelings of despair, guilt and worthlessness
• feeling lethargic (lacking in energy) and sleepy during the day
• sleeping for longer than normal and finding it hard to get up in the morning
• craving carbohydrates and gaining weight

 
The main treatments are:

• lifestyle measures – including getting as much natural sunlight as possible, exercising regularly and managing your stress levels
• light therapy – where a special lamp called a light box is used to simulate exposure to sunlight
• talking therapies
• medication

How can Solution Focused Hypnotherapy help?

Solution Focused Hypnotherapy uses a combination of talking therapy and hypnosis and can help you:

• change unwanted thoughts and behaviours    
• manage anxiety and stress     
• learn relaxation and coping techniques      
• build your emotional resilience     
• improve your sleep - getting good sleep can help to improve your mood and increase your energy levels

                                                      CLANG  - Five Ways to Good Mental Health and Wellbeing
 
 
Connect – Spend time with people you enjoy spending time with. Humans are tribal and we work better as a team than we do as individuals. Connecting with other people gives you a sense of belonging. Even a simple smile can give us an uplifting boost in serotonin and make us feel much better. Having friendly chats and doing things with friends or family can be really beneficial.

• I make sure that I am regularly spending time with people who make me feel good and feel happy
• I love belonging to my local leisure centre and to my local bookclub

 



​Learn             – Explore something new. Learning something new can provide you with an escape, gives you a sense of achievement and increases your confidence. It can also be a social activity that helps you to connect with other people. And, who knows, it could be fun!

• I recently taught myself to crochet. My ‘creations’ are not perfect but they are good enough and with practice I am getting better!
• I am constantly learning how to cook new meals and try out a new cake recipe

 

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​Active            – Taking regular exercise can cause chemical changes in your brain which can help to positively improve your mood. The secret is finding an exercise that you enjoy. Discover an activity you enjoy that suits your level of mobility and fitness and be active. Being active can also mean taking part in enjoyable hobbies.

• During lockdown I started the Couch to 5K running programme. I am not a natural runner and to be honest I think it would be faster to walk but it has such a positive effect on my mood levels.
• I also like swimming, yoga, and Tai Chi. Running may not be for you but I’m positive there is something out there for everyone.

 


Notice            – Be curious about the world you live in. Take time out to enjoy the moment and the environment around you. Take notice by spending time in nature or practising mindfulness.

• I took up meditation years ago – just 15 minutes a day is enough for me to find that pocket of calm in my mind.
• I love a walk out in nature too and enjoy the beautiful National Trust gardens.

 


​Give    – Share something with others. Did you know that there are scientifically proven benefits of kindness? Random acts of kindness can release hormones that improve your own mental health. Volunteering can give you a sense of purpose, a sense of belonging to your community and an opportunity to meet new people.

• Whether it’s helping a friend, family member, neighbour or stranger. Those random acts of kindness make a real difference

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