Winter blues are a “real thing” but there are things people can do to help, the NHS is advising.

Festive season debt, cold weather and darkness can leave people feeling more stressed and less happy in January and February.

Top tips to improve mood include reaching out to friends and family, walking outside, eating well, and reducing caffeine and alcohol.

Free NHS local talking therapy services can also help people connect with professionals.

Alex Burrage, Consultant Psychological Therapist from the South West 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 unbeknown 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 was 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 have the experience to help, but more importantly, they listen.

“That is vitally important to someone struggling with their mental health. I honestly wouldn’t be where I am today without the help.”

 How can I help myself?

There are some tips we can all try to help get through this tricky time which will have a positive effect on our mood, stress and anxiety.

The reduction in sunlight can affect our body’s internal clock and lower our mood and can also affect the chemicals in our body that impact our mood.

In the UK we do not get enough vitamin D during the darker months. The national recommendation is to consider taking over the counter vitamin D during autumn and winter, or add oily fish like mackerel to your menu, as it’s a food source of Vitamin D.

Alcohol and caffeine can increase anxiety so it’s best to keep your intake within recommended limits.

Make sure you are eating well, getting enough rest and sleep whenever possible. Get outside and doing some activity- there is no need for the gym if you don’t like it.

Walking is great in two ways for lifting your mood – both the exposure to sunlight and the activity will make you feel good.

Doing something you enjoy can also help. Remember what is good in your life. The evidence shows that people who write down the things they are grateful for, whether that’s daily or weekly, see and feel their mood improve.

Try listening to music because many of us find that this is an instant mood changer, either by calming us down or making us smile. You could create a playlist either for yourself or to share with friends.

Try not to worry, using breathing exercises for anxiety or stress and trying not to worry about the future but instead focussing on what is happening now can reduce stress and anxiety. Apps such as headspace can support you in doing this.

What if things are getting really bad?

If your mood or anxiety are persistently bad or worsening contact your GP practice for advice and help.

If you are worried about hurting yourself, seek urgent medical help. The First Response helpline is open 24/7 and you can find a number local to you.

NHS Talking Therapies is a free NHS service that offers range of talking therapies, including cognitive behaviour therapy (CBT) for adults who are experiencing common mental health problems, such as depression, anxiety and phobias.

you can self-refer for NHS Talking Therapies with your local service.

Where else can I get support?

For confidential support from trained volunteers 24/7 you can contact: The Samaritans –  call 116123 to talk to someone or email jo@samaritans.org for a reply within 24 hours.

If you can’t face speaking to someone the charity Mental Health Innovations provides text support which is free and available 24/7 text “Shout” to 85258 or if you are under 19 text “YM”.

If you are under 19 you can also call Childline on 08001111.