Winter is coming! (for any game of throne fans!)
Hope this email finds you well
Here are some items that may help to support you
Some free training
Training For All – Active Lancashire
See attached internal offers
Some posters for your noticeboard
Information about SAD
Seasonal affective disorder (SAD) is a type of depression that usually happens in the winter. Treatments include antidepressants, talking therapies and light therapy.
Symptoms of seasonal affective disorder (SAD)
The main symptom of seasonal affective disorder (SAD) is depression that happens in the winter and goes away in the summer.
- low mood
- a lack of interest in things you usually enjoy
- feeling guilty, hopeless or worthless
- feeling restless or irritable
- difficulty concentrating
- being hungrier and eating more than usual
- being more tired and sleeping more than usual
- thoughts of suicide or self-harm
Some people also have a period of feeling more energetic than usual at the start of spring or summer.
Managing Seasonal Affective Disorder (SAD) involves
Maximize Natural Light
- Step outside daily: Take a short walk during midday lunch breaks to capture natural daylight.
- Brighten your space: Sit near windows at home or work, open blinds fully, and use mirrors to reflect light deeper into rooms.
- Consider light therapy: Discuss this with your GP
Move and Exercise
- Get moving outdoors: Combine physical activity with daylight exposure by walking or cycling outside.
- Keep it gentle: Even 10 to 15 minutes of stretching, yoga, or a short walk releases natural endorphins and improves sleep.
Diet, Sleep, and Routine
- Stick to a sleep schedule: Wake up and go to bed at the same time every day to keep your circadian rhythm steady.
- Eat balanced meals: Focus on whole foods, lean proteins, and complex carbohydrates while limiting alcohol, which acts as a depressant.
- Maintain small habits: Get dressed each morning and set one or two tiny goals to give your day shape.
Connection and Support
- Stay social: Reach out to friends or family for phone or video calls, even when you feel like withdrawing.
- Plan ahead: Prepare easy freezer meals or self-care kits before low-energy days hit.
- Seek professional help: Speak with a GP about talking therapies like Cognitive Behavioural Therapy (CBT) or medical options if symptoms persist.
Talk to someone
It can be hard to reach out when you’re not feeling well. But it might help to share how you’re feeling. If you don’t feel you can talk to the people around you, you could contact a helpline such as:
Samaritans
116 123 (freephone)
samaritans.org
For anyone who needs to talk. Open all the time, any time of day, 365 days a year. They also have a Welsh language line: 0808 164 0123 (open 7pm to 11pm every day). You can visit some Samaritans branches in person.
SANEline
0300 304 7000
sane.org.uk
Emotional support for anyone in the UK dealing with a mental health problem. Open 4pm to 10pm, every day. They also run a webchat service for 13 to 17 year olds on Tuesday and Thursday afternoons.
Campaign Against Living Miserably (CALM)
0800 58 58 58
thecalmzone.net
For anyone over 18 affected by suicide or suicidal thoughts. Open 5pm to midnight, every day. Helpline, online chat and WhatsApp chat.
Kindest regards
Nikki
Nicola Albanese
nicola.albanese@nhs.net
Programme Manager
GPN Project Manager
Health and Wellbeing Programme Champion for Lancashire and South Cumbria Primary Care, Community Pharmacy, Optometry and Dentistry
