First Psychology blog

Throughout the winter season, many of us find ourselves grappling with excessive fatigue and low energy levels. With the added pressures of seasonal holidays, the cold weather, shorter daylight hours and financial worries, it’s important to undertake effective strategies that can help combat fatigue. The pressures of seasonal holidays The seasonal holidays can bring both joy and stress. While festivities offer an opportunity for celebration, they often increase social obligations, disrupt routines and create feelings of overwhelm, ultimately leading to fatigue. To reduce the impact of seasonal pressures, we should establish realistic expectations and prioritise self-care. Recognise the importance of setting boundaries, delegate tasks and take regular breaks to enjoy ourselves. Engaging in stress-reducing activities such as exercise, deep breathing or meditation can also alleviate tension and help us to relax. How winter affects our energy levels The shorter days and reduced sunlight ex...

Imagine yourself sat beside a log-burning fire on a cold night, cuddling your dog, wearing your favourite pair of fluffy socks, and wrapped in a blanket, while drinking a warm beverage. This image captures what is implied by the Danish concept of 'Hygge'. What is Hygge? Hygge is a defining characteristic of Danish culture, developed to combat the difficult feelings and decline of wellbeing commonly experienced through the long, dark winter months. Pronounced as “h-oo-g-a,” this Danish concept, when translated reads as 'coziness' and is defined as the coziness that facilitates a person to feel comfortable, content and promotes good wellbeing. The framework of hygge requires allocating time away from your fast-paced life to be in a positive, present environment which encourages relaxation and the enjoyment of more peaceful pleasures in life. The essential components of this framework are togetherness, presence, relaxation, comfort, and indulgence. The details of where, wh...

As the clocks in the UK go back this weekend, we're taking a look at Seasonal Affective Disorder (SAD) and why the reduced light matters to our mental health.  Seasonal Affective Disorder Seasonal Affective Disorder (SAD) is a type of depression that people experience in relation to a specific season and time of the year. SAD is not a standalone condition: the DSM-5, the manual of mental disorders, classifies it as a specifier for major depressive disorder (MDD). In fact, the symptoms of SAD are similar to those of Major Depressive Disorder, such as feelings of sadness, hopelessness, guilt, worthlessness, loss of interest, changes in appetite and weight. SAD is most commonly experienced during the winter months, as shorter days and a reduced amount of sunlight hours are thought to be associated with changes in brain chemicals, leading to the experience of depressive symptoms. For example, the production of vitamin D, which is crucial for mental wellbeing, requires exposure to UV l...

Shorter daylight hours, grey skies and chilly frosts are a sure sign that winter is on its way. And for some people, this can have an effect on their general wellbeing, creating feelings of sadness, fatigue and in some cases, changes in eating habits. Although some of the symptoms of the winter blues are less severe than those of Seasonal Affective Disorder (SAD), they can still impact your daily routine. Symptoms of winter blues Symptoms of the winter blues may differ from person to person but there are some common signs to look out for if you think you might be affected: Fatigue Change in sleeping habits Low mood Change in appetite What causes the winter blues? It’s believed that the lack of sunlight contributes most to the winter blues as your body doesn’t receive as much vitamin D as it would during the spring and summer months. Our body needs sunlight to regulate the production of melatonin, which can make us feel tired and lethargic. Sunlight also produces serotonin, the feel-goo...

Long, dark days and what sometimes seems like endless dreary weather can impact our mental and physical health. Winter is the season when we are more likely to suffer from colds, flu, and SAD (Seasonal Affective Disorder), and not to mention piling on the pounds. So why is it that winter leaves so many of us feeling under the weather? Why winter can affect our mood During the winter months there is less sunlight and this has for many years been believed to cause an imbalance in the brain, and ultimately affect our mood. SAD can be seriously damaging to our wellbeing as it has similar symptoms to depression, including anxiety, fatigue, sadness, and lack of concentration. The mechanism for this change was not fully understood, but some researchers believe they now know the cause.  Medical News Today takes a closer look at a study undertaken by researchers at the University of Copenhagen. The researchers measured levels of a protein called SERT in participants and found that those wi...

Seasonal Affective Disorder, or SAD, as it’s often known, is a type of depression that occurs at specific times of the year or during certain types of weather. Depression is a condition that differs very much from the occasional bouts of sadness we all may feel from time to time. When you experience depression, you can feel sad, worthless, and anxious for long periods of time. If your mood is severely affected by changes in weather, it can have a serious impact on all areas of your life. However, there are steps you can take to alleviate these symptoms.  How do I know if I have SAD? There are all different types and symptoms of depression and it’s important to ascertain the cause or causes in order to get the right treatment. Although symptoms can vary from person to person, these are just some of the signs that you could be suffering from SAD: Low mood Lack of energy Trouble sleeping Avoidance of social situations Noticeable changes in appetite - eating more or eating less Loss of...

There are not many of us that look forward to the winter. Let’s face it, it’s just not as much fun as the summer! It’s dark when we wake up and dark again by teatime. This lack of sunshine can be quite draining. People often report a heightened desire to stay indoors during the winter months, especially after the excitement and activity of the Christmas season is well and truly behind us. For most of us, winter is an inconvenience – a season that must pass in order for spring and summer to return. However, for a small number of us the winter blues actually manifest themselves as a seasonal depression: Seasonal Affective Disorder (SAD). SAD is a depressive illness caused by a lack of natural sunlight. Approximately 20% of people in the UK experience some SAD symptoms, while another 8% suffer more seriously to the point that it affects their daily lives. Not everyone who experiences SAD will present with the same symptoms – you can have a look at this Psychology Today article to see wha...

Christmas Day is often described as the perfect opportunity to spend time with others. Be it family, friends or a partner, there is often the assumption that the best way to enjoy the festive period is with other people. But what if this isn't your idea of a perfect Christmas? Or maybe it is but it's not possible for your to be with other people this year. Or, what if you hate this time of year and can't think of anything worse than being around people? Whichever it is, it's OK. If you want to spend the day in bed alone with a hot water bottle and a box of chocolates then why not? However, if you're looking for ideas on how to make the most of your Christmas Day by yourself this year, we have some suggestions you might want to try. Get outdoors The local pub and the shops might be closed, but nature is wide open. A cold, crisp walk on Christmas Day can be just as enjoyable by yourself, if not more enjoyable! Choose somewhere quiet where you can enjoy the peace...

We know that this time of of year can be depressing - low levels of light, cold weather, less money than usual after Christmas... Instead of focusing on this low mood however, an alternative approach taken from positive psychology is to focus on gratitude. This concept has long been embraced by religions and philosophies who view gratitude as a manifestation of virtue, and an important part of health and well-being. More recently psychology has realised the potential of gratitude. Indeed, Michael McCullough a psychology professor at the University of Miami believes when you stop and count your blessings, you hijack your emotional system. In other words, you direct your attention to good things. Practising gratitude on a regular basis can change the way our brain neurons fire into more positive automatic patterns. These positive emotions can ease distress and broaden our thinking. Gratitude can help us feel connected and remind us that we are part of something bigger. Here are s...

Christmas and New Year are done and dusted and you’re back to your normal routine. There are no more parties to look forward to, loved ones visiting, or gifts to receive and what’s more, you’ve got to wait another year for it to come around again. It’s no wonder you feel down. This sadness or ‘glass half empty feeling’ might be due to the end of the holiday season, but it could also be that the environment is affecting your mood. At this time of year, days are longer and lack of sunshine can lead some people to feel depressed. This phenomenon is called Seasonal Affective Disorder (SAD), because people who suffer from it only experience symptoms at a particular time of year. It affects people in different ways - from difficulty waking in the morning, to oversleeping and over-eating, especially carbohydrates, which leads to weight gain. Other symptoms include a lack of energy, difficulty concentrating on or completing tasks, and withdrawal from loved ones and social activities - all of...

This morning parts of Scotland have been so beautifully sunny and bright and it is so uplifting. It is amazing what a bit of sunlight can do for our mood. It really is a tonic - everything seems so much rosier and more positive! Sadly though we are only days away from the end of British Summer Time, which will mean darker evenings. It is a stark reminder that winter is drawing in. As days get shorter many people start to suffer from 'winter blues' and seasonal affective disorder (SAD). Add to that the pressures of Christmas and things ahead can seem quite bleak. However there are things you can do to help with the season ahead. Our article gives useful advice for dealing with the pressures of Christmas and the winter season. See http://www.edinburghtherapy.co.uk/winter_blues_article.htm