There’s no doubt that life can feel more of an uphill struggle during the shorter days and colder weather, especially if the seemingly few daylight hours are gloomy and wet.
The end of the year can be a particularly stressful time for older or vulnerable people, and the family carers who support them. The holiday season can be busy and emotionally draining, and winter weather can pose a serious risk to those in vulnerable health, creating extra challenges for family carers. At the same time, family carers may have their own bouts of illness, often alongside a busy to-do list which may include traveling, entertaining, shopping, and for some, working outside the home.
At this time of year stress levels can run high, and exhaustion is common. This is particularly true for family carers, who are at an increased risk of suffering from stress, anxiety, and burnout, according to a growing body of research.
- For some people, shorter days and gloomy weather can lead to seasonal affective disorder (SAD), a type of depression that affects people at the same time each year, typically over the winter.
- To understand why this might be – here’s a quick lesson on serotonin and melatonin:
- Levels of serotonin, a chemical messenger that your body produces for your nervous system, are thought to affect mood and appetite and are associated with feelings of happiness and wellbeing. Low amounts of sunlight may trigger a reduction in serotonin, which can affect your mood.
- Your body makes the hormone melatonin in part, to help you feel the urge to sleep. Grey days can also wreak havoc with the body’s melatonin levels, making it harder for some people to get going on dark mornings.
So, before you start berating yourself for your low motivation and sluggishness, try to be kind to yourself and understand that there are a number of good reasons why you may be struggling at this time of year.
If your mental health is affected and you are feeling really unwell it’s very important speak to your doctor about treatment, but there are things you can do to help yourself during the gloomy winter months.
- Establishing a routine – A routine can help in making sure you are dedicating time to self-care, which is crucial during the challenging months.
- Creating a Supportive Environment – Making your environment supportive and pleasant can have a significant impact on your mood.
Clare Billings-Deed, project manager for our workshops has a few tips to help you in the coming month.
Creating a cosy and comfortable space
Add plenty of warm lighting, perhaps some scented candles or an essential oil burner. A review published in 2020 indicated that essential oils could potentially help lessen symptoms of depression, lifting mood and encouraging sleep. You might want to invest in some indoor plants or artwork that uplifts you. Having a designated area for relaxation, exercise, and engaging in hobbies can contribute to a positive atmosphere. Try to create a space that will inspire and comfort you through the chilly season.
Get outside
A daily walk does wonders for boosting your mood. So bundle up or pull on some boots and get out there. The exercise releases endorphins, chemicals that spark a positive or euphoric feeling in the body. For a better start to the day, get outside within a couple hours of waking up. The morning sunlight exposure keeps that body clock on track. Even taking a slightly longer route on a regular errand could make a difference.
Exercise Regularly
Engaging in regular physical activity is a powerful way to combat the symptoms of seasonal affective disorder. Exercise helps in releasing endorphins, which are natural mood lifters. It also helps in improving sleep and reducing anxiety. Whether it’s a brisk walk, a run, yoga, or a workout session at the gym, finding a form of movement that you enjoy can make a significant difference.
It’s beneficial to aim for 30 minutes of exercise most days, but any amount of physical activity is better than none and is also great for your physical health. Even a short daily walk in natural daylight can be refreshing and beneficial.
Healthy Diet
Eating a balanced and nutritious diet can support your mood and energy levels. It’s a good idea to incorporate a variety of foods rich in vitamins, minerals, and antioxidants into your daily meals. Foods rich in omega-3 fatty acids like fish, walnuts, and flaxseeds, and foods high in vitamin D can be particularly beneficial.
It might be tempting to reach for sugary snacks and carbohydrates when we’re busy with caring responsibilities and focussed on others’ needs, but these can lead to a crash in energy and mood later on. Maintaining a regular eating schedule and staying hydrated can also play a crucial role in managing the symptoms of seasonal affective disorder.
Vitamin D
It may be helpful to take vitamin D supplements. Produced in response to sunlight, this vitamin helps your body absorb calcium and benefits your immune system. Sadly, in the UK, no matter how much we aim to go outside, our sunlight doesn’t contain enough UVB radiation in winter for our skin to be able to make vitamin D. It’s hard to get it from food alone, so it’s recognised that most people benefit from supplements in winter (and that those with dark skin, those who cover their skin while outside or who live in care homes take the supplements year round).
Let the light in
It’s easy to choose to stay cocooned inside when it’s dreary, but try to flood your home with as much light as possible. When curtains are drawn or blinds are closed, you don’t benefit from any natural light that’s out there. If necessary, rearrange your interior so you can sit near a window and maximize any sunlight that filters through on cloudy days.
Try light therapy
When there’s little or no natural light, you may need to create some of your own. You could try buying a light box, which mimics the natural outdoors, and position it by your desk or chair for about an hour each day. Light boxes turn off the melatonin production and help boost the serotonin in your body.
Prices vary a lot so try the least expensive model first, or even replace the bulb in a table or overhead lamp with a ‘daylight’ bulb. If you have a little bit more to spend, look for recommendations and do try to choose one that filters out harmful ultraviolet (UV) light.
Maintain a Regular Sleep Schedule
Keeping a consistent sleep schedule can help regulate your body’s natural sleep-wake cycle, which is often disrupted in people with seasonal affective disorder or those who are overwhelmed or worried. Aim for 7-9 hours of sleep each night, and try to go to bed and wake up at the same time every day, even on weekends. Create a bedtime routine that signals to your body that it’s time to wind down. This could include reading a book, taking a warm bath, or practicing relaxation exercises like meditation or gentle yoga. Avoid stimulants like caffeine and nicotine close to bedtime, and keep your bedroom dark, cool, and comfortable to promote better sleep quality.
Mindfulness and Relaxation Techniques
Practicing mindfulness through techniques like meditation and deep breathing can be a lifeboat in the stormy seas of seasonal affective disorder or when we feel cooped up and overwhelmed by caring responsibilities. These practices help in grounding your thoughts and emotions, making it easier to navigate through the challenges that come with seasonal mood changes and winter caring challenges. Setting aside some time each day for relaxation and mindfulness can create a space of calm amidst the turbulence, helping to restore a sense of balance and wellbeing.
Stay Connected
The cold months can sometimes push us into hibernation mode, withdrawing from social activities. However, staying connected with supportive friends and family is essential. Social interactions can provide a warmth that the chilly weather strips away. Engaging in social activities, even if virtual, can lift your spirits and provide a sense of belonging and understanding that is crucial during tough times.
Clare says, “Remember, you are not alone in this, and reaching out for support or simply sharing your experiences with others can be incredibly comforting so why not;
– Sign up for a class or workshop, either in-person or online. Check out the Suffolk Family Carers workshops or see what Our Friends have to offer
– Recruit an exercise/walking ‘buddy’ Schedule regular coffee meet-ups with friends
– Use the phone, Skype, or email to stay connected to long-distance relatives
– Exchanging cards and letters with friends and family
Lastly, if you can, treat yourself to a getaway If you are lucky enough to get away, try to head for a sunny destination. However, keep in mind that planning the trip is half the fun and a good mood-booster as well. Even a weekend getaway, perhaps to stay with a friend or family member, can be helpful. It changes your environment, gets you moving and gets your blood flowing. Check our website for respite or replacement care options which might make this possible.
Whatever you are able to do to make the winter months less of a struggle, remember as George Harrison well knew and I always try to remember, “it may be a long cold lonely winter, but the ice will melt, and the sun will come.”
