Looking After Your Mental Health This Winter

Winter can be a tough time for many of us. The days get shorter and colder. We may feel tired, low in energy, or not interested in the things we normally enjoy.

This blog shares simple ideas to help you look after your mental health. Everyone is different – try the ideas that feel right for you.

There are also local Deaf community groups around the UK. They offer activities, social events, friendship, and support. Meeting other Deaf people can help you feel connected and understood.

🌞 1. Try to Get Natural Light

Sunlight can help lift our mood. You could try:

• A short walk during daylight

• Sitting near a window

• Spending time outdoors in a park or garden

Even a little bit of daylight can help.

📝 2. Plan Ahead

Winter can feel harder, so small plans can make a big difference:

• Prepare meals in advance and freeze them

• Keep warm clothes ready

• Plan relaxing time for yourself

• Change or cancel plans if you need a break – that’s OK!

• Being kind to yourself is important.

💬 3. Talk to Someone

When we feel low, we may want to hide away. But sharing how we feel can help us feel supported.

You could talk to:

• A friend or family member

• Someone in your Deaf community

• A support group, helpline, or interpreting-friendly service

• A GP or mental health professional if you want medical support

• You are not alone.

🏃 4. Look After Your Body

Our physical health and emotional health are linked.

Try to:

• Move your body every day (walk, dance, housework – anything!)

• Join an activity group

• Eat regular meals

• Get enough sleep

• Spend time on personal care and hygiene

• Think about Vitamin D (sunlight helps our body make it – a GP can advise if you need more)

Small healthy habits can improve energy and mood.

❄️ What is SAD?

SAD means Seasonal Affective Disorder.Some people feel depressed mostly in winter.

Signs may include:

• Very low mood

• Sleeping much more than usual

• Struggling to do everyday things

• Feeling hopeless or very tired

If winter affects you strongly every year, please speak to a GP. There is support available.

Buy a SAD Lamo - but what is a SAD lamp?

A SAD light is a special bright lamp that copies sunlight.

It can help people who feel very low in winter (SAD – Seasonal Affective Disorder or “winter blues”).

The bright light can:

• Help your body wake up in the morning

• Improve your mood

• Give you more energy

Many people use it for 30–60 minutes in the morning.

It is usually safe, but it’s best to check with your doctor first.

How does it help?

• It is like sunlight

It is much brighter than normal lights at home.

• Helps your body clock

In winter, less daylight can confuse our sleep and energy.

The light helps your body know when it is daytime.

• Supports happy hormones

It can increase a mood-boosting chemical in the brain (serotonin)

and reduce the sleepy hormone (melatonin).

How to use a SAD light

• Put the lamp in front of you on a table

• Do not stare directly at the light – just have it in your view

• Use it in the morning if you can

• Sit comfortably and relax, read, or have breakfast while using it

🧡 Deaf Community Support

Spending time with Deaf friends can help you feel happier and less alone.Local Deaf community groups often offer:

• Social gatherings

• Games and sports

• Workshops and learning

• Peer support

• A safe place to be yourself

If you would like help finding a Deaf group near you, we can help. Just tell me your area and we will share information.

🤝 Remember

You deserve support. You deserve care. You deserve connection.

If winter is difficult for you, reach out and take small steps.Your wellbeing matters — this winter and always.