For some, the winter blues are a temporary slump, however, for others, the darker months can trigger Seasonal Affective Disorder (SAD), a form of depression linked to seasonal changes.

The good news is that you don’t have to wait until winter takes hold to start looking after your wellbeing.

We spoke to Counselling Directory member, psychotherapist and coach Belinda Sidhu who shared some practical steps you can take now to build your defences against the winter blues – and put yourself in a stronger position if SAD does affect you.

Get into a regular sleep-wake routine

“Having that predictable rhythm and routine is really important and can really help support you, so try to go to sleep and wake up at the same time every day,” advises Sidhu.

“Doing this every single day, including on weekends, means you won’t be giving your body lots of conflicting signals.”

Build daylight into your day

Establishing small changes today will turn them into routine by winter.

“Daylight exposure is really important, so try to consciously build daylight into your day,” recommends Sidhu.

“For example, go on your usual evening walk at lunchtime instead so you are still protecting that time.”

Adjust your hobbies

“As it gets darker and colder, people often start to withdraw from their hobbies, particularly if they’re outdoor hobbies. So, think about what you could do to ensure that you continue these activities throughout autumn and winter,” recommends the psychotherapist .

Flexibility is key, as you might need to adjust the time or environment of your favourite activities.

“For example, if you usually go for a run early in the morning or late at night and you don’t want to do this in the dark, could you do this at a different time? Maybe you could use a treadmill in a gym for a certain period of time and then get back outside once the sun returns,” suggests Sidhu.

Be proactive about making plans

Give yourself something to look forward to this winter by proactively booking meet-ups with friends now.

“Being around people can provide you with more hopefulness and encourage you to try different things,” says Sidhu.

“Social plans also provide an opportunity for laughter, and we know that laughter is so important for our wellbeing.”

Write down your toolbox

“Many of us know what things are good for our mood, but can get caught up in the busyness of life and forget them all. Then everything seems to go out of the window when you start to experience these lower moods,” reflects Sidhu.

“So, it can be helpful to write all these things down. It could include certain people, activities, hobbies or things such as volunteering.”

By writing it down, you will have a toolbox ready to help lift your mood.

“Having this toolbox means that when you start to notice a bit of a dip in mood, you’ve got a reminder of all the things that do support you and bring you joy,” says Sidhu.

Practise mindfulness as you brush your teeth

“Find a time in your day where you could dedicate a few minutes to doing some breathing exercises or mindfulness. If you’re really struggling to find time, you could even practise mindfulness while you brush your teeth,” suggests Sidhu.

“If you are right-handed, maybe use your left hand to brush your teeth so you have to really concentrate and mindfully brush them. Don’t scroll on your phone with the other hand, just try to be present and activate your parasympathetic nervous system while you do it. Give yourself those two minutes twice a day to reset.”

Challenge negative thoughts

Sidhu recommends using the 4Cs tool to help interrupt negative thought cycles and reframe your mindset.

“The first C is catch the thought. The second C is to check where it might be coming from. The third C is to challenge it, so start asking questions and get curious,” she explains.

“Then the fourth C is to change that thought. Either change it into something more positive or something more neutral, because not everything is going to be more positive, and that’s okay.”

“Remind yourself that no feeling ever lasts forever,” says Sidhu. “Sometimes when we are in that feeling, it can seem like it’s going on for a very long time, but we do catch breaks. For example, when you watch a funny movie or when you pick up a really good book and escape into that.

“Remind yourself that life is there for living and that no feeling lasts forever, and remember that the sun is going to come out again and the weather will change.”

Seek help

“If it’s starting to really impact your day-to-day, and you’re finding normal tasks difficult and challenging, then you might want to consider reaching out for support,” advises Sidhu.

“That might look like speaking to your GP or seeking out a therapist. Things such as Cognitive Behavioural Therapy (CBT) and talking therapy can be really helpful to manage the symptoms, and can also help you review your thought processes.”