{"alias":"blogEntry","byline":"By Annabel Rose","standfirst":"Winter may not officially begin until late December, but the clocks have gone back and the temperature\u2019s dropped, so for many, the winter blues have already set in.","content":{"layouts":[{"type":"mediaBlock","areas":[{"items":[{"gridType":"gridImageBlock","gtmId":"gtmId","gtmClass":"gtmClass","image":"/media/4943/sad.jpg","width":1200,"height":675,"altText":"","caption":"","link":null}]}],"config":null},{"type":"singleColumn","areas":[{"items":[{"gridType":"RichTextBlock","content":"\u003Cp class=\u0022p1\u0022\u003E\u003Cspan class=\u0022s1\u0022\u003EThe winter blues are common, and we have an idea of why they happen. Light affects hormones and neurotransmitters that are involved in how the brain controls sleep, appetite, temperature, mood, and activity. Add that to the way weather affects the places we socialise, and cold rainy days, and it\u2019s easy to see why autumn and winter can be a struggle. \u003C/span\u003E\u003Cspan class=\u0022s1\u0022\u003E\u003C/span\u003E\u003C/p\u003E\n\u003Cp class=\u0022p1\u0022\u003E\u003Cspan class=\u0022s2\u0022\u003E\u003Ca href=\u0022https://www.mind.org.uk/information-support/types-of-mental-health-problems/seasonal-affective-disorder-sad/about-sad/#.XcvivS2cZBw\u0022\u003ESeasonal Affective Disorder (SAD)\u003C/a\u003E\u003C/span\u003E\u003Cspan class=\u0022s1\u0022\u003E is a type of depression that people experience during certain seasons or times of year \u2013 in the UK, around 3 people in every 100 have significant winter depressions. Not everyone experiencing the winter blues has SAD, and for some people, SAD happens in summer (when light and daytime also change), but it\u2019s still good to be aware of the condition and its symptoms. If your feelings are making day to day life hard, it may be a good idea to ask for help by making \u003Ca href=\u0022https://www.mentalhealth.org.uk/publications/gp-visit-guide\u0022\u003E\u003Cspan class=\u0022s2\u0022\u003Ean appointment with your GP\u003C/span\u003E\u003C/a\u003E or talking to a charity such as \u003Ca href=\u0022https://www.mind.org.uk/information-support/helplines/\u0022\u003E\u003Cspan class=\u0022s2\u0022\u003EMind\u003C/span\u003E\u003C/a\u003E.\u00A0\u003C/span\u003E\u003Cspan class=\u0022s1\u0022\u003E\u003C/span\u003E\u003C/p\u003E\n\u003Cp class=\u0022p1\u0022\u003E\u003Cspan class=\u0022s1\u0022\u003EWe can\u2019t fix the weather (sorry about that), but we\u2019ve put together some top tips to help you navigate the coming months. We\u2019ve tried to keep it practical \u2013\u00A0but we\u2019re all different, so not everything will be possible or helpful for everyone. If you have any top tips, why not share them with us in the comments on \u003Ca href=\u0022https://twitter.com/UKScouting?ref_src=twsrc%255Egoogle%257Ctwcamp%255Eserp%257Ctwgr%255Eauthor\u0022\u003E\u003Cspan class=\u0022s2\u0022\u003ETwitter\u003C/span\u003E\u003C/a\u003E or \u003Ca href=\u0022https://www.facebook.com/scoutassociation/\u0022\u003E\u003Cspan class=\u0022s2\u0022\u003EFacebook\u003C/span\u003E\u003C/a\u003E? \u003C/span\u003E\u003Cspan class=\u0022s1\u0022\u003E\u003C/span\u003E\u003C/p\u003E\n\u003Ch4 class=\u0022p1\u0022\u003E\u003Cspan class=\u0022s1\u0022\u003ETake care of your body \u003C/span\u003E\u003Cspan class=\u0022s1\u0022\u003E\u003C/span\u003E\u003C/h4\u003E\n\u003Cp class=\u0022p1\u0022\u003E\u003Cspan class=\u0022s1\u0022\u003EYou might find that the colder weather dries out your skin and hair, so stock up on your favourite moisturisers and snack on foods full of \u003Ca href=\u0022https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-e/\u0022\u003E\u003Cspan class=\u0022s2\u0022\u003Evitamin E\u003C/span\u003E\u003C/a\u003E and \u003Ca href=\u0022https://www.bda.uk.com/foodfacts/omega-3#What%2520if%2520I%2520don%E2%80%99t%2520eat%2520fish?\u0022\u003E\u003Cspan class=\u0022s2\u0022\u003Eomega-3 fatty acids\u003C/span\u003E\u003C/a\u003E (think nuts and seeds, plant oils, leafy vegetables, and fish). \u003C/span\u003E\u003Cspan class=\u0022s1\u0022\u003E\u003C/span\u003E\u003C/p\u003E\n\u003Ch4 class=\u0022p1\u0022\u003E\u003Cspan class=\u0022s1\u0022\u003EGet outside as much as possible \u003C/span\u003E\u003Cspan class=\u0022s1\u0022\u003E\u003C/span\u003E\u003C/h4\u003E\n\u003Cp class=\u0022p1\u0022\u003E\u003Cspan class=\u0022s1\u0022\u003EThe \u003Ca href=\u0022https://www.rcpsych.ac.uk/mental-health/problems-disorders/seasonal-affective-disorder-(sad)\u0022\u003E\u003Cspan class=\u0022s2\u0022\u003ERoyal College of Psychiatrists\u003C/span\u003E\u003C/a\u003E recommends getting as much natural sunlight as possible by spending as much time as you can outside during daylight hours. Exercising is also a great way to tackle low mood, though it doesn\u2019t have to be intense, and you should make sure you\u2019re prepared for the weather. \u003C/span\u003E\u003Cspan class=\u0022s1\u0022\u003E\u003C/span\u003E\u003C/p\u003E\n\u003Cp class=\u0022p1\u0022\u003E\u003Cspan class=\u0022s1\u0022\u003EYou might want to wait for a dry day to wrap up warm and head off for a short walk. Take time to appreciate this time of year, and see how it makes you feel. There\u2019s plenty to notice: how it feels to breathe in the cold air, how trees and plants look different with the seasons, or simply the way the ground sounds under your feet.\u003C/span\u003E\u003Cspan class=\u0022s1\u0022\u003E\u003C/span\u003E\u003C/p\u003E\n\u003Ch4 class=\u0022p1\u0022\u003E\u003Cspan class=\u0022s1\u0022\u003EStay productive \u003C/span\u003E\u003Cspan class=\u0022s1\u0022\u003E\u003C/span\u003E\u003C/h4\u003E\n\u003Cp class=\u0022p1\u0022\u003E\u003Cspan class=\u0022s1\u0022\u003EWhen your low mood matches the gloomy weather, you may want to hibernate and abandon your to-do list entirely. Although it\u2019s tempting to give up, doing purposeful activities and achieving things boosts neurotransmitters that help mood (including dopamine and serotonin). \u003C/span\u003E\u003Cspan class=\u0022s1\u0022\u003E\u003C/span\u003E\u003C/p\u003E\n\u003Cp class=\u0022p1\u0022\u003E\u003Cspan class=\u0022s1\u0022\u003EWhat \u2018productive\u2019 looks like is up to you \u2013 it might mean putting things in place to make it easier to go to work or school, it might mean volunteering, or it could be other little tasks that use your time well. Why not check out your local library, put some music on and tackle a disorganised cupboard, or use your creativity to cook a tasty meal? \u003C/span\u003E\u003Cspan class=\u0022s1\u0022\u003E\u003C/span\u003E\u003C/p\u003E\n\u003Cp class=\u0022p1\u0022\u003E\u003Cspan class=\u0022s1\u0022\u003EAs always, set small, manageable targets \u2013\u00A0and take time to recognise (and feel proud of) your successes.\u003C/span\u003E\u003Cspan class=\u0022s1\u0022\u003E\u003C/span\u003E\u003C/p\u003E\n\u003Ch4 class=\u0022p1\u0022\u003E\u003Cspan class=\u0022s1\u0022\u003ESpend time with others \u003C/span\u003E\u003Cspan class=\u0022s1\u0022\u003E\u003C/span\u003E\u003C/h4\u003E\n\u003Cp class=\u0022p1\u0022\u003E\u003Cspan class=\u0022s1\u0022\u003EDarker evenings and colder weather can make it harder to get out and spend time with friends or family, but it\u2019s worth making the effort. \u003C/span\u003E\u003Cspan class=\u0022s1\u0022\u003E\u003C/span\u003E\u003C/p\u003E\n\u003Cp class=\u0022p1\u0022\u003E\u003Cspan class=\u0022s1\u0022\u003ESpending time together at this time of year doesn\u2019t have to be expensive: you could host a movie night or go for a walk with layers of clothing (and a hot drink from home). Don\u2019t worry about being the perfect host or the most entertaining friend \u2013\u00A0if you\u2019re not feeling up to conversation, choose an activity you can enjoy quietly together, for example, heading to a local museum. \u003C/span\u003E\u003Cspan class=\u0022s1\u0022\u003E\u003C/span\u003E\u003C/p\u003E\n\u003Ch4 class=\u0022p1\u0022\u003E\u003Cspan class=\u0022s1\u0022\u003EKnow you can talk about how you feel (or not \u2013\u00A0it\u2019s up to you)\u003C/span\u003E\u003Cspan class=\u0022s1\u0022\u003E\u003C/span\u003E\u003C/h4\u003E\n\u003Cp class=\u0022p1\u0022\u003E\u003Cspan class=\u0022s1\u0022\u003EYou don\u2019t have to talk about how you\u2019re feeling, if you don\u2019t want to. Distractions can be really helpful if you\u2019re experiencing low mood. \u003C/span\u003E\u003Cspan class=\u0022s1\u0022\u003E\u003C/span\u003E\u003C/p\u003E\n\u003Cp class=\u0022p1\u0022\u003E\u003Cspan class=\u0022s1\u0022\u003EIf you do want to chat about it though, you\u2019ll probably be surprised by just how many people relate. If there\u2019s not anyone around in the moment to listen, or you don\u2019t feel comfortable talking to your friends or family, the volunteers at \u003Ca href=\u0022https://www.childline.org.uk/\u0022\u003E\u003Cspan class=\u0022s2\u0022\u003EChildline\u003C/span\u003E\u003C/a\u003E and \u003Ca href=\u0022https://www.samaritans.org/\u0022\u003E\u003Cspan class=\u0022s2\u0022\u003ESamaritans\u003C/span\u003E\u003C/a\u003E mean that there\u2019ll always be someone there to help.\u003C/span\u003E\u003Cspan class=\u0022s1\u0022\u003E\u003C/span\u003E\u003C/p\u003E\n\u003Ch4 class=\u0022p1\u0022\u003E\u003Cspan class=\u0022s1\u0022\u003EKeep doing things you enjoy \u003C/span\u003E\u003Cspan class=\u0022s1\u0022\u003E\u003C/span\u003E\u003C/h4\u003E\n\u003Cp class=\u0022p1\u0022\u003E\u003Cspan class=\u0022s1\u0022\u003EDon\u2019t give up on activities and hobbies if you can keep them up year-round. Keep going to things like choirs or sports clubs, and keep up any interests such as baking, craft, or learning a language. \u003C/span\u003E\u003Cspan class=\u0022s1\u0022\u003E\u003C/span\u003E\u003C/p\u003E\n\u003Cp class=\u0022p1\u0022\u003E\u003Cspan class=\u0022s1\u0022\u003EWhen your mood\u2019s low, you might not feel like joining in, or continuing with hobbies, but do your best to give it a go anyway. If it\u2019s still not helping, you can always stop \u2013\u00A0but you might find that once you\u2019re stuck in, some of the sense of enjoyment returns. \u003C/span\u003E\u003Cspan class=\u0022s1\u0022\u003E\u003C/span\u003E\u003C/p\u003E\n\u003Ch4 class=\u0022p1\u0022\u003E\u003Cspan class=\u0022s1\u0022\u003EFind the good in this time of year \u003C/span\u003E\u003Cspan class=\u0022s1\u0022\u003E\u003C/span\u003E\u003C/h4\u003E\n\u003Cp class=\u0022p1\u0022\u003E\u003Cspan class=\u0022s1\u0022\u003EWe\u2019ve talked a lot about the downsides of autumn and winter \u2013\u00A0lots of people struggle with the dark evenings, cold weather, and fewer opportunities to be outside. It\u2019s not all bad, though; there are some positives to be found. \u003C/span\u003E\u003Cspan class=\u0022s1\u0022\u003E\u003C/span\u003E\u003C/p\u003E\n\u003Cp class=\u0022p1\u0022\u003E\u003Cspan class=\u0022s1\u0022\u003ESome people love watching the way nature changes throughout these few months, while others focus on the excuse to bring out the cosy knitwear and slippers. Cold weather\u2019s also a great excuse for hot chocolates and comforting dinners (and limited edition food in supermarkets and cafes). For some people, it\u2019s all about wintery scents (we\u2019re fond of nutmeg and cinnamon) or special occasions (such as Diwali, the birth of Guru Nanak, Hanukkah, and Christmas).\u003C/span\u003E\u003Cspan class=\u0022s1\u0022\u003E\u003C/span\u003E\u003C/p\u003E\n\u003Cp class=\u0022p1\u0022\u003E\u003Cspan class=\u0022s1\u0022\u003EWe\u2019re not pretending that any of these tips will make winter everyone\u2019s favourite season, but not all hope is lost, and we\u2019re not powerless to try small helpful actions. Reach out for support and do your best to take care of yourself \u2013 before we know it, spring will be just around the corner.\u003C/span\u003E\u003C/p\u003E","gtmId":"","gtmClass":""}]}],"config":null}]},"searchDescription":null,"pageType":null,"location":null,"versionDate":"10 December 2019","reviewDate":null,"furtherReading":[],"relatedLinks":[],"id":48479,"nodeName":"How to beat the winter blues","title":"How to beat the winter blues","type":"blogEntry","image":{"url":"/media/4943/sad.jpg?width=800\u0026height=450\u0026v=1d9becd2ae082b0","caption":"SAD","type":"jpg","size":394569,"width":1200,"height":675,"altText":""},"assets":null,"headerOptions":{"headerTitle":"How to beat the winter blues","headerSubTitle":null,"headerCta":null,"headerCtaText":null,"headerCtaLink":null,"headerBackgroundColour":null,"showSEOImage":false,"headerBackgroundImage":null,"quickLinks":null},"subHeader":"Low mood is common in autumn and winter, but it\u2019s possible to fight the winter blues. Here are seven top tips to beat low feelings.","browserTitle":null,"silktide":"eyJjbXMiOiJVbWJyYWNvIiwiZWRpdG9yVXJsIjoiaHR0cHM6Ly9wcm9kLWNtcy5zY291dHMub3JnLnVrLy91bWJyYWNvIy9jb250ZW50L2NvbnRlbnQvZWRpdC80ODQ3OSJ9","canonicalUrl":"https://www.scouts.org.uk/news/2019/december/how-to-beat-the-winter-blues/"}