I’m a GP – seven signs the darker days are affecting your mental health

How are you managing with the darker autumnal days? Even though we know they are coming, it can be quite a shock when the clocks go back – it feels like a real slog to get up in the morning in the gloom, and coming home from work in the dark can make everything feel harsher. We live in a society where we are still able to carry on with our daily chores even if the days are shorter – but when we look at our natural physiology, this ability also works against us. We go against a natural pull to rest more, slow down and even fall into a human version of hibernation. Although we often think that we can ignore natural rhythms, the impact of less natural light over autumn and winter on our mental and emotional well-being only goes to show that we can’t, and that we should pay heed to our physiology. Natural light plays an essential role in regulating our mental health and emotional well-being. It does this in three main ways: through our hormones, through vitamin release and via our internal body clock. First, natural daylight triggers the release of serotonin, which helps us to feel less anxious and boosts our mood, as well as lowering the release of melatonin (our sleep hormone) in the daytime and allowing it to rise at night, helping us to achieve a good amount of good-quality sleep. Second, natural daylight allows our bodies to produce an active form of vitamin D in our skin, which also boosts energy and promotes good mood.Third, we have an area in our brains called the suprachiasmatic nucleus, which is a collection of nerve cells that act as the master controller of our sleep-wake cycles – our 24-hour circadian rhythm. They respond to natural daylight hitting the back of our eyes and set off a chain of chemical messengers that control a whole host of functions in our bodies, from body temperature to blood pressure, from mood to our immune systems and sleep. When we have darker and shorter days, with less exposure to natural daylight, this can affect our circadian rhythm and, in turn, our mood and mental health. It is important to be aware of the signs that our mental health might be affected by the darker, shorter days – so what are they? Our bodies Feeling tired all the time. We can all feel like we don’t want to do as much as we would in summer, but when we start to feel constantly drained and fatigued, and low in energy, or if it is getting harder and harder to get out of bed, this may be a warning sign that we are developing low mood or depression. Appetite and weight changes. Autumn brings with it a sense of wanting to eat more comfort food – but if we notice that our appetite is significantly increased, or we are eating a lot more than usual, again this may point to a mood change. Sleep problems. This might be either sleeping too much and not wanting to get out of bed, or conversely having disrupted sleep, or early morning waking. Sleep problems such as disrupted rest, feeling unable to get out of bed or waking early are common at this time of year (Photo: Maria Korneeva/Getty/Moment RF) Our minds Lack of enjoyment of things and activities that we used to like, or a persistent feeling of a lack of joy. The medical term for this is anhedonia, and it can sometimes creep up on you without you realising, but is an important symptom to look out for when it comes to winter depression. Feeling sad or low persistently. We all have days when we feel low and sometimes during winter, we can have more “bad” days. But if you notice those days outweighing the better ones, it is important to ask yourself about your mood and to notice what is going on inside your mind. You might also feel more irritable or anxious, have feelings of guilt or notice a downturn in your sense of self-esteem or confidence. Our behaviours Concentrating is challenging. When we develop depression, we can find it harder to focus on things that would normally be easy to do. Is work or completing assignments feeling more challenging for you? Or are you finding it overwhelming to make decisions that would usually be simple? Not wanting to socialise and withdrawing. This is a very telling sign of depression. When we feel low, we feel alone and we often start to say no to social invitations, as the thought of seeing people is the last thing we want to do. We might all feel a bit low in mood during autumn and winter, but about 15 per cent of us get slightly more noticeable winter blues, and 3 per cent of us develop significant depression, or what is called seasonal affective disorder (SAD) – a type of depression thought to be related to reduced levels of winter daylight. There are ways to manage this condition and it is important to get early support and assessment from your GP. They can discuss with you talking therapies or medication that may help. About 15 per cent get slightly more noticeable winter blues and 3 per cent get seasonal affective disorder (SAD) (Photo: Djavan Rodriguez/Getty/Moment RF) There are some small day-to-day changes that you can also make to help how you feel, including trying to get as much natural daylight as you can, exercising or being active regularly, trying to keep up with seeing friends and family, and having a regular sleep routine, as well as avoiding alcohol or electronic devices before bed, as they may disrupt sleep and mood. It is important to say that if you notice any of these symptoms of SAD in yourself or someone else, it is time to get some support from your doctor and to tell someone you trust, or encourage the other person to open up. Sometimes, especially at this time of year, symptoms can become really significant – if you feel any sense of hopelessness or thoughts of worthlessness or suicide, it is vital you talk to someone who can give you the support you need (nhs.uk/mental-health/feelings-symptoms-behaviours/behaviours/help-for-suicidal-thoughts). For confidential support, Samaritans is available 24 hours a day, seven days a week. Call for free on 116 123 or visit samaritans.org.