Darker Days, Lower Mood: Getting Through Winter

Shorter days can bring lower mood, more tiredness and less interest in things for lots of people. In perimenopause, when mood and sleep may already be wobbly, winter can feel heavier still. For some people it's seasonal affective disorder (SAD), a type of depression that comes and goes with the seasons.

Things worth trying

• Get as much daylight as you can, ideally outside around the middle of the day
• Keep moving: regular exercise, even a brisk walk, makes a difference for many people
• Keep the same bedtime and wake time
• Stay in touch with friends and family, even when you'd rather hide
• Keep up the things you usually do, even in a smaller way
• Go easy on alcohol, and put your phone away before bed

When to talk to someone

If you've felt low most days for two weeks or more, or you think you might have SAD, see your GP. In England you can also refer yourself to NHS talking therapies without seeing a GP first.

If you're struggling or having thoughts of harming yourself, you don't have to wait. Call Samaritans free, 24/7, on 116 123, or call 111.