NHS Gloucestershire issued advice to residents about how to beat the dreaded ‘winter blues’ this year.

Winter blues, which manifests as stress, depression, anxiety and other mental health conditions, is often brought about following the Christmas break. This can be due to festive debt, cold weather, reduction of sunlight (and vitamin D), and struggling to adjust to a new year’s resolution.

NHS Gloucestershire recommended residents improve their diet and reduce alcohol and caffeine intake, whilst trying to walk more which can expose you to more exercise and any sunlight. It also recommended listening to music, getting involved with a hobby, and using stress management mobile apps.

Alex Burrage, Consultant Psychological Therapist Gloucestershire’s NHS Talking Therapies said: “While ‘Blue Monday’ isn’t a clinical definition, people often feel less like themselves in the colder, darker months, making the ‘winter blues’ a real thing.

“This is very normal – we all feel down at different times – but thankfully there are practical steps we can take that make a big difference.

“If it’s really affecting your life and relationships, please know that you are not alone and reach out to talk to someone, whether that’s friends, family or a professional.”

One person who took an important step towards better mental health and wellbeing is ‘Jonathan’, who accessed talking therapy when he was struggling.

Jonathan said: “I was spending too much time on social media, and unbeknownst to me, I was pushing my family into the background and becoming solitary. I was beginning to feel everything I did and said was wrong, and it all came to a head one day when I snapped.

“I had been helped by my local NHS talking therapies service in the past when feeling low and turned to them for help, and thankfully, they were there and welcomed me with open arms. I talked about my feelings and what was happening to me.

“My therapist explained what the services were able to do to help me on a path to recovery and that they would be there whenever I needed them. They were extremely professional and had the experience to help, but more importantly, they listened.”

NHS Talking Therapies is a free NHS service that offers a range of talking therapies, including cognitive behaviour therapy (CBT). You can self-refer for NHS Talking Therapies with your local service. You can also do this online or by calling 0800 073 2200

If you get to a stage where you feel you cannot manage winter blues effectively, you are advised to contact your GP, and if you are worried about hurting yourself, seek urgent medical help.

More support is available through The Samaritans by calling 116123 or via email on [email protected] for a reply within 24 hours.

Alternatively, the charity Mental Health Innovations provides text support which is free and available 24/7. You can text “Shout” to 85258 or if you are under 19 text “YM”.

Under 19s can also access support through Childline by calling 0800 1111.