Beat the winter blues

Connecting with others can help us feel close to people, and valued for who we are. Being social means different things for different people – you might prefer being in quieter situations with one other person, or you might like being in big groups. You might like to connect with people online, or you might enjoy phone calls or sending letters.

Winter can be a lonely time for some, but good relationships are important for your mental wellbeing. They can:

• help you to build a sense of belonging and self-worth
• give you an opportunity to share positive experiences
• provide emotional support and allow you to support others

Here are some things you can do:

• pop in and see your neighbour for a cuppa
• arrange a day out with friends you have not seen for a while
• visit or call a family member who needs support or company
• have lunch with a colleague
• consider spending some time volunteering

Being active is not only great for your physical health and fitness. Evidence also shows it can also improve your mental wellbeing by:

• raising your self-esteem
• helping you to set goals or challenges and achieve them
• causing chemical changes in your brain which can help to positively change your mood

Here are some things you can do:

• Even though it may be cold or wet outside, wrap up warm and take a walk outside during day light hours, even if you can only manage 10 minutes taking the time to have a break from your daily routine to experience some fresh air and natural day light will help.
• If you can’t get outdoors, sit next to a window to absorb the daylight
• Walk into work – maybe you could go with a colleague
• Get off the bus a stop earlier than usual and walk the final part of your journey to work
• Do some stretches before you leave for work in the morning
• Keep your garden looking tidy and cheerful
• Going outside in the cold or when it’s slippery underfoot can be daunting for older people or those with a disability. There are a number of ways to keep active without leaving the house which also can be modified for various levels of mobility:
  • Go for a walk indoors
  • Wrapping presents for friends or family, decorating a small Christmas tree or light baking are all effective forms of exercise. Just ensure the necessary support is on hand
  • Indoor gardening such as caring for house plants
  • Gentle stretches or movement
  • Arts and crafts
  • Read
  • Do a puzzle

Paying more attention to the present moment can improve your mental wellbeing. This includes your thoughts and feelings, your body and the world around you. Take some time to enjoy the moment and the environment around you.

• If you are struggling to cope with feelings of anxiety or depression, don’t bottle it up. Refer yourself to Talking Therapies to get the help you need. This is an effective, confidential and free service
• Tune in to your body and mind telling you to slow down, rest more, socialise in a low-key way
• There are so many beautiful places to visits across Lancashire and South Cumbria. Getting out in the fresh air can really lift your mood. Take a break from your daily routine and find somewhere new to explore
• Morning light can be particularly beneficial for your sleep/wake cycle, so try to get outside in the morning, even if briefly, or sit next to windows if you are stuck indoors
• Have a ‘clear the clutter’ day
• Take a different route on your journey to or from work
• Visit a new place for lunch
• Follow a simple bedtime routine

• Make sure you get enough sleep. Eat nutritious food and drink enough water. These go a long way in helping you stay emotionally well.
• Monitor your alcohol intake as this can have a negative impact on your mental wellbeing and act as a depressant.

If you are in urgent need of help due to your mental health and have harmed, or think you might want to harm yourself, please remember there is always someone you can call:

• Call 999 for an ambulance or go to A&E
• Call the Lancashire and South Cumbria mental health crisis line which is available 24 hours a day 7 days a week on 0800 953 0110. This is staffed by trained mental health professionals who are able to provide assessment and referrals to appropriate services
• Contact NHS111, select the mental health option and speak to a trained mental health professional
• Ring the Samaritans free on 0116 123

• Lancashire and South Cumbria NHS Foundation Trust provides 24-hour access to mental health care, advice, support and treatment. If you need mental health care, advice or support please call free on:
  • 0800 0130 707 if you live in Blackburn with Darwen and East Lancashire
  • 0800 0130 708 if you live in Central and West Lancashire
  • 0800 0130 709 if you live in the Fylde Coast
  • 0800 0130 710 if you live in Lancaster, Morecambe or South Cumbria
• Refer yourself to Lancashire & South Cumbria NHS Talking Therapies. It is free to Lancashire residents and people can contact the service themselves. It offers support with a wide variety of issues. Contact online or by calling, find the correct phone number for your area here.
• Lancashire and South Cumbria wellbeing helpline and texting services on 0800 915 4640 or by texting 'Hello' to 07860 02284
• Every minds matter provides advice, information, support and resources to help you manage your mental health and emotional wellbeing.

• Lancashire and South Cumbria mental health directory is available for you to access information about local and national mental health support services.

• Older people often experience loneliness, this can be greater during the winter months when we go out less. Age UK has the Silver Line on 0800 4708090. You can call for free seven days a week, 24 hours a day for a chat.

• Christmas is traditionally a time when many people feel pressure to spend more than they can afford on elaborate gifts and food. Sometimes when people are in debt, they can become so worried about it that they consider taking their own lives. For more information please visit: LSC Integrated Care Board :: Debt and money (icb.nhs.uk)

• The festive season can be difficult if you have been bereaved by suicide. AMPARO offer free practical and emotional support to anyone affected by suicide in Lancashire. Call 03300 889255.

• PAPYRUS offers confidential support and advice service for children and young people under the age of 35 who are experiencing thoughts of suicide, or anyone concerned that a young person could be thinking about suicide on 0800 068 4141, text 88247 or email pat@papyrus-uk.org
• Call Childline on 0800 1111 – a free, private and confidential service where young people can talk about anything. They can also chat online  
• Call The Mix on 0808 808 4994 or text THEMIX to 85258 – free and for any issue
• Call the NSPCC on 0808 800 5000 or email help@nspcc.org.uk