As autumn settles in and daylight hours dwindle, many of us feel our energy dip. The shorter days and long, dark evenings can make us feel sluggish, low, and even a bit gloomy. For some, these changes bring a sense of sadness or irritability that’s hard to shake off. This seasonal slump, sometimes referred to as the “winter blues,” is more than just a passing feeling – it’s a real phenomenon caused by the reduction in natural sunlight.
In the UK, where winters are especially long and dark, a significant number of people experience these mood shifts. Reduced daylight impacts our biological clock, or circadian rhythm, making it harder to wake up in the morning and easier to feel worn out as evening arrives. Additionally, the decrease in sunlight can reduce serotonin (our “feel-good” hormone) and increase melatonin (the hormone that regulates sleep), both of which play a major role in mood regulation and energy levels.
For some, this seasonal pattern can lead to Seasonal Affective Disorder (SAD), a type of depression that comes and goes with the seasons. But even without a diagnosis of SAD, the winter blues can be challenging to manage.
Tips to Support Your Mood During Darker Months
Here are some ways to lift your spirits and keep energy levels steady during the colder, darker months:
Get Outside During the Day – A walk in natural daylight, even when the sky is overcast, can help boost your mood. Sunlight supports your body’s natural rhythm, helping you feel more energised and positive.
Create a Routine – A structured routine can give you a sense of control and purpose. Plan enjoyable activities and times for light exercise – both can boost mood and help manage stress.
Consider Light Therapy – Light therapy boxes mimic natural sunlight and can be beneficial for those sensitive to the effects of reduced daylight. Sitting in front of a lightbox for just 20-30 minutes a day can help improve mood and energy.
Connect with Others – Staying socially connected is essential during the colder months. Make time for friends or family, even if it’s just a short chat or a virtual coffee. Social interaction helps lift spirits and break up the isolation that can come with darker days.
Try Hypnotherapy – Hypnotherapy can be a valuable tool for managing seasonal mood changes. By using guided relaxation and positive reinforcement, hypnotherapy can help you feel more balanced and resilient. Many people find it effective for building mental tools to stay positive and calm, even on the darkest days.
If you’re finding it tough to stay upbeat as winter approaches, consider these tips and explore whether hypnotherapy could be a supportive option for you. With the right strategies, you can make the most of the season.
Malcolm Struthers Hypnotherapy - Online and in-person in Dumfries & Galloway
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