As the winter chill is still around and spring and summer still feel so far away, it’s easy to feel overwhelmed by the combination of seasonal blues and weekday stress. With the evenings becoming brighter and the days longer it may be the perfect time to start some positive mental health habits to get you out of the winter blues mind set. In this article I am going to look at the difference between low mood and depression as well as some proactive steps you can take to navigate these feelings and safeguard your mental well-being.
If feeling low over the winter months is a common occurrence, take a look at the guidance for Seasonal Affective Disorder (“SAD”) Overview – Seasonal affective disorder (SAD) – NHS (www.nhs.uk).
When talking about mood and depression it is important to note that feeling low or depressed is not a sign of failure. It is often an understandable response to difficult life circumstances. However knowing how to take care of yourself and keeping an eye out for things getting worse is helpful in practising kindness and compassion when times are hard.
Understanding the Spectrum: Low Mood vs Depression
Low Mood:
Low mood is a common experience characterized by temporary feelings of sadness, irritability, or fatigue in response to specific events or circumstances. While it may impact daily functioning to some extent, individuals can generally carry out their tasks and responsibilities with reduced enthusiasm. Low mood often arises in reaction to stressors such as work-related challenges, relationship difficulties, or temporary setbacks. However, it tends to dissipate once the stressor diminishes or resolves.
Depression:
Depression represents a more severe and persistent mental health condition characterized by persistent and intense feelings of sadness, hopelessness, or emptiness. Unlike low mood, which may be temporary, depression endures for an extended period, typically lasting for months. It significantly impairs daily functioning, interfering with concentration and motivation, and can lead to a profound loss of interest in activities once found enjoyable. Individuals experiencing depression may also exhibit psychological and physical symptoms, such as feelings of worthlessness, guilt, changes in appetite or weight, sleep disturbances, fatigue and can lead to suicidal thoughts.
Proactive Coping Strategies:
- Seek Support Early: Don’t wait for feelings of low mood to escalate. Reflecting on and addressing these emotions early can prevent them from worsening. Reach out to friends, family, or professionals for support and guidance. Consider seeking therapy or counselling if symptoms persist or worsen.
- Establish a Routine and Set Goals: Break daunting tasks into smaller, achievable goals, and create a daily routine to maintain focus and productivity. Setting realistic objectives can provide a sense of accomplishment and boost self-esteem. You can even check out our previous articles on goal setting: https://thewellnessconsultancy.org/2023/02/20/motivation-and-setting-goals-for-positive-change/
- Evaluate Your Sleep Patterns: Quality sleep is essential for resilience and mental well-being. Assess your sleeping habits and explore relaxation techniques to improve sleep quality. Practicing good sleep hygiene, such as maintaining a consistent sleep schedule and creating a relaxing bedtime routine, can enhance your ability to face the day with renewed energy.
- Stay Connected: Even when you’re not feeling your best, maintaining connections with loved ones can combat loneliness and prioritize social interactions. Reach out to friends or family members for a chat, participate in social activities, or join support groups to foster a sense of belonging and connection.
- Allocate Time for Self-Care: Self-care is crucial for maintaining mental health, especially during challenging times. Identify activities that rejuvenate and recharge you, whether it’s practicing mindfulness, engaging in hobbies, or spending time outdoors. Prioritise self-care amidst your daily obligations and remember that taking care of yourself is not selfish—it’s essential for your well-being.
- Reward Yourself: Celebrate small achievements and practice self-appreciation. Recognizing your successes, no matter how small, can boost your mood and motivation. Treat yourself to something special—a relaxing bath, a favourite meal, or a leisurely walk in nature—to acknowledge your efforts and recharge your spirits.
When to seek help:
It’s essential to recognize when low mood may be indicative of depression. Often self-care and awareness can be enough to manage feeling low. However, if feelings of sadness, hopelessness, or other symptoms persist for an extended period, seeking help from your GP or mental health professional is essential for accurate diagnosis and appropriate management. Therapy, medication, or a combination of both may be recommended to effectively address depression and promote recovery.
If you are starting to feel hopeless and despairing this can lead to suicidal thoughts. It’s essential to reach out for help. Talking about suicidal thoughts doesn’t increase the likelihood of acting on them it reduces the risk. If you worry about burdening a family member of friend, speak to a professional such as your GP or contact one of the helplines listed below. Remember you are not on your own. There is no shame in these feelings and more people than you may think now have experienced them.
By implementing these proactive strategies and understanding the nuances between low mood and depression, you can take control of your mental well-being and navigate the challenges of the colder months with resilience. Remember, prioritising self-care and seeking support are essential steps toward maintaining a healthy mind and body, even when faced with difficult challenges or stressful life events. With the right tools and support system in place, you can thrive and find joy even in the midst of winter’s dark days.
Matt Anderton
Counsellor
Contact Tel: 07759 516241
Further advice
Get help with low mood, sadness or depression – NHS (www.nhs.uk)
Treatment and support for suicidal feelings – Mind
Overview – Seasonal affective disorder (SAD) – NHS (www.nhs.uk)
Helplines:
Kooth – monitored and NHS approved online 24 hour site for children and young people. https://www.kooth.com/
Samaritans. To talk about anything that is upsetting you, you can contact Samaritans 24 hours a day, 365 days a year. You can call 116 123 (free from any phone), email jo@samaritans.org or visit some branches in person. You can also call the Samaritans Welsh Language Line on 0808 164 0123 (7pm–11pm every day).
SANEline. If you’re experiencing a mental health problem or supporting someone else, you can call SANEline on 0300 304 7000 (4.30pm–10pm every day).
National Suicide Prevention Helpline UK. Offers a supportive listening service to anyone with thoughts of suicide. You can call the National Suicide Prevention Helpline UK on 0800 689 5652 (6pm to midnight every day).
Campaign Against Living Miserably (CALM). You can call the CALM on 0800 58 58 58 (5pm–midnight every day) if you are struggling and need to talk. Or if you prefer not to speak on the phone, you could try the CALM webchat service.
Shout. If you would prefer not to talk but want some mental health support, you could text SHOUT to 85258. Shout offers a confidential 24/7 text service providing support if you are in crisis and need immediate help.
The Mix. If you’re under 25, you can call The Mix on 0808 808 4994 (3pm–midnight every day), request support by email using this form on The Mix website or use their crisis text messenger service.
Papyrus HOPELINEUK. If you’re under 35 and struggling with suicidal feelings, or concerned about a young person who might be struggling, you can call Papyrus HOPELINEUK on 0800 068 4141 (24 hours, 7 days a week), email pat@papyrus-uk.org or text 07786 209 697.
Nightline. If you’re a student, you can look on the Nightline website to see if your university or college offers a night-time listening service. Nightline phone operators are all students too.
Switchboard. If you identify as gay, lesbian, bisexual or transgender, you can call Switchboard on 0300 330 0630 (10am–10pm every day), email chris@switchboard.lgbt or use their webchat service. Phone operators all identify as LGBT+.
C.A.L.L. If you live in Wales, you can call the Community Advice and Listening Line (C.A.L.L.) on 0800 132 737 (open 24/7) or you can text ‘help’ followed by a question to 81066.