Why Neuroinclusive Therapy Matters
It’s not uncommon to find the dark, cold and wet(!) days of January and February particularly difficult. According to Office for National Statistics (ONS) , in late 2023/early 2024, 44% of UK workers reported negative effects on their mental health as a result of ‘winter pressures’. So if you’re struggling at the moment, you are not alone. It’s very easy when writing about a topic like the ‘’winter blues’ to jump straight in with ‘top tips’ or ‘key strategies’ to help alleviate the distress and I really understand the appeal of this; I know from my own experience that when things are tough I’m often looking for a quick fix or at the very least some practical solutions to help. But before we go through any suggestions that may help, it’s important to acknowledge that many of the ‘winter pressures’ outlined in the statistic above are things that are outside of our control; the cost of living crisis, access to healthcare, increasing debt, fuel poverty, to name but a few, are systemic pressures that those in society with the least feel the most. These things have a massive impact on both physical and mental wellbeing and it is a rational, reasonable response to feel depressed, anxious, overwhelmed or just exhausted by these pressures. Added to this, current frightening world news and any other personal stuff that’s going on in your life, and it’s no wonder things may feel really hard right now. None of the suggestions below are going to address these more profound issues however they may help ease the general malaise of the shorter days, horrible weather and post Christmas come-down. Look for the easy wins What’s one simple thing that you can do right now which might help you feel better? I like to make a ‘posh’ cup of tea (earl grey) in my favourite mug, snuggle on the sofa in a very soft blanket and watch ‘Gardener’s World’ on the TV when I’m feeling down, it doesn’t magically make everything better but it is a small act of self kindness that can help shift me out of a self critical mindset to a gentler one. Other ideas might be re-reading your favourite book, rewatching your favourite show, calling a good friend, doing a puzzle or looking through a collection/ old photos. The aim is to find something that is low effort and accessible, otherwise you probably won’t do it. Get outside: We all know that fresh air and exercise are good for us but according to Linda Geddes, author of Chasing the Sun: The New Science of Sunlight and How it Shapes Our Bodies and Minds, in the winter months we also get at least 25 times more natural light when we are out of doors. Getting as much natural light as you can is really important if you suffer from SAD (Seasonal Affective Disorder) and it’s really important when it comes to managing healthy sleep patterns (Geddes, 2019). The rhythmic act of walking also helps settle our nervous system which helps regulate emotions. Going for a walk with a good friend is a double win as your social needs are being met too. Notice the small things After I became interested in gardening, I began noticing when the first bulbs of Spring started to come up or the catkins on the trees started to bud. This has significantly improved my mood in winter -there’s so much going on in nature even in the colder months if you take the time to look. But you don’t need to go outside to notice the little things, you can do this whenever and wherever you are. Paying attention to the present moment and noticing the small details can help pull us out of negative thought patterns and shift our perspective. For example, try really focusing on the sensations of making a cup of tea; the texture and temperature, the smell of the tea, the swirl of the milk in the tea or the leaves in the pot, the sound of the water being poured into the cup and the temperature and taste of the tea when you drink it. Write a ’10% resources’ list Dr Janina Fisher recommends writing a ’10% resources list’ which is a list of anything and everything that you can access that helps you feel a small amount (“10%”) better. I like this idea because it acknowledges that these things aren’t going to fix the problem but they are resources that can help us get through the tough times. Doing this can also create a sense of control which combats the feelings of helplessness and despondency that can set in when we’re feeling low. Create a gentle routine Often when we’re feeling low we need to adjust our routine. The temptation can be to either power through with our usual schedule, maybe even ramp it up, ignoring how awful we’re feeling in the hope it will go away, or we do the opposite and give up doing anything, crawl under the bedcovers and refuse to come out. Both of these responses are really understandable but neither tends to be very helpful. Instead, try creating a gentler routine. If you can, try and maintain a regular sleep and waking schedule but try and take as much pressure out of your days as you can. Perhaps you can give yourself a slower start to the morning or more downtime in the evening. Do you need to cancel some appointments or book something in? Know when to seek help There are times in our lives when making small changes can make a big difference and drawing on the resources we already have is enough to get us through, however sometimes this isn’t enough and we need to seek additional help. You don’t need to wait until you’re in crisis or feeling really low to seek help but if you notice any of the signs below, please consider seeking extra support (this isn’t an exhaustive list): If you find that; -you are consistently withdrawing from friends and loved ones, -your normal behaviour patterns have changed significantly (e.g. you stop going out, you stop eating, or you are drinking more alcohol than usual), -you are feeling hopeless or your thoughts have taken a darker turn (for example you find yourself wondering if anyone would notice of you weren’t here or thinking that the people in your life would be better off without you). If you find yourself in this position, or you feel like you are struggling to cope, then there is help available, you don’t have to struggle alone. Contacting your GP can be a great first step - they will discuss different options to help you and/or signpost you to other services who can help. Seeking counselling may also be a really good option. If you decide to find a private practitioner, make sure they are registered with a professional body (such as the BACP, UKCP, BABCP or NCPS) and are fully insured, or you can look for a local counselling service. If you think counselling may help you and you live in the Southampton/Bournemouth areas, Thrive Wellbeing Service can help match you with a counsellor that fits your individual needs. We offer three payment tiers to suit most budgets and all our counsellors are carefully vetted, fully qualified and insured. If you are in crisis and in need of immediate support please contact: If you are at immediate risk of harm call 999 Contact your GP for an urgent appointment Call 111 for their mental health triage system Call the Samaritans 24hr helpline on: 116 123 Text SHOUT to: 85258 Call CALM helpline between 5pm-midnight: 0800 58 58 58 References: Charlotte Leach, Chris Jones, Rhian Murphy, Tim Vizard, (2024) The impact of winter pressures on different population groups in Great Britain: 18 October 2023 to 1 January 2024, Office for National Statistics. https://www.ons.gov.uk/peoplepopulationandcommunity/wellbeing/articles/theimpactofwinterpressuresondifferentpopulationgroupsingreatbritain/18october2023to1january2024 Belinda Liversedge, (2024). In the Cold Light of Day, British Safety Council https://www.britsafe.org/safety-management/2024/in-the-cold-light-of-day Linda Geddes, (2019), Chasing the Sun: The New Science of Sunlight and How it Shapes Our Bodies and Minds, Wellcome Collection, UK Fisher, J. (2021) Transforming the living legacy of trauma : a workbook for survivors and therapists. Eau Claire, Wisconsin: PESI Publishing. https://janinafisher.com/resources/ Koyama, S., Tanabe, S., Hirakawa, Y., Sakurai, H., & Kanada, Y. (2015). Effects of walking on bilateral differences in spatial attention control: a cross-over design. Archives of physiotherapy, 5, 12. https://doi.org/10.1186/s40945-015-0012-y https://pmc.ncbi.nlm.nih.gov/articles/PMC5759909/ Trezza, M. (2025). Embracing Change: walk and talk therapy: https://www.counselling-directory.org.uk/articles/embracing-change-the-power-of-walk-and-talk-therapy
