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For many people, the holidays are a time of excitement, seasonal good cheer, taking time off work and the promise of a positive new year. For some, however, the period leading up to Christmas, New Year’s Eve and the beginning of the year can be quite stressful.
The impact of seasonal affective disorder (SAD), worries about the financial pressures of gift-giving or holidays, feelings of loneliness, or the weight of missing lost loved ones can be far reaching. Pharmacy teams can help customers by paying close attention to their demeanour, being a listening ear, and sharing helpful, practical advice.
Combatting SAD
Cold weather, lack of sunlight and the emotional connotations that surround the festive season can affect people’s mental health, but the changing of the seasons can also lead to more customers being affected by seasonal affective disorder (SAD). “SAD can also be called seasonal depression. It’s a form of depression that is worse at certain times of the year than others,” says Kerry McLeod, head of information content at Mind.
Contrary to what some may think, SAD doesn’t just affect people during the winter. It can occur during any seasonal change. “A lot of us can struggle with keeping our mental health and wellbeing up during the winter months when the daylight hours are shorter, it’s hard to get outside and do some of the things that may help us with our mental health,” says Kerry. “This is a bit more significant than that. The person might be experiencing symptoms of depression, and they are worse at different times of the year.”
If you do think that a customer is dealing with SAD, there are a handful of things you can do. “If you can encourage them to take that step of speaking to their GP or local services, you can signpost them to local charities or, in England, customers can self-refer themselves to NHS talking therapies,” says Kerry.
Sometimes, people may need to be signposted to other resources if their SAD symptoms are caused by something that’s especially prevalent in winter, such as financial worries stemming from rising energy bills.
Kerry suggests signposting customers to services that can advise on how to manage their money if this is a concern. Or if a customer is lonely, telling them about community groups or places like the local library that host social events.
Self-care has a huge part to play here, too. Focusing on nutrition, sleep, exercise, and setting aside time to switch off during this season are all beneficial self-care measures.
Daylight is important too. “If someone is experiencing symptoms of SAD, finding ways to get as much natural light in their day as possible is key,” says Kerry. “Even just trying to make the most of natural light in the home can help. Open the curtain, bring plants into the home, sit by the window – all of these things that get us closer to nature can really help with our mood.”
“Framing resolutions around self-care, rest and mental health can help shift the focus from pressure to empowerment”
Looking ahead
When it comes to the New Year, customers may be excited to implement big changes; finally starting that diet they have been trying to get on board with all year, or quitting a certain vice, like smoking or cutting down on alcohol. It’s important for pharmacy teams to encourage healthy changes, and to support their customers’ enthusiasm when it comes to positive intentions, but they can also play a crucial role in helping customers to set realistic goals that will survive throughout the new year and beyond.
“Setting resolutions can be a positive way to reflect on what matters to you and consider changes that support your mental health and wellbeing. However, it’s important to approach them with self-compassion rather than pressure,” says Mental Health Foundation director of policy and campaigns, Alexa Knight.
Self-care tips
Alexa suggests that pharmacy teams encourage customers who are looking to adopt new lifestyle, eating and exercise habits to follow this self-care advice:
- Start small and build gradually. Sustainable change often begins with small steps like adding one extra portion of fruit or veg a day, or going for a short walk. Smaller changes are easier to continue and build upon. Trying to do everything all at once can set us up to fail
- Prioritise rest and sleep. Sleep is a powerful tool for mental health. Encourage customers to explore routines that support better sleep, such as winding down before bed or reducing screen time. Check out the Mental Health Foundation’s free How to Sleep Better publication (see Resources box, below) for more information and advice
- Focus on how habits make you feel. Rather than chasing outcomes like weight loss or productivity, encourage people to notice how movement, food and rest affect their mood and energy
- Be kind to yourself. Remind customers that setbacks are normal. What matters is returning to habits that support wellbeing, not doing them perfectly
- Connect with others. Whether it’s joining a walking group or cooking with family, social connection can make lifestyle changes more enjoyable and sustainable.
“Framing resolutions around self-care, rest and mental health can help shift the focus from pressure to empowerment,” says Alexa.
Click here more information on mental health, wellbeing and how to help someone in need.
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