Feel better outside, feel better inside

On dark winter nights, many of us feel a dip in mood. We may feel low, eat and sleep more, and just want to hunker down for the winter.

Sometimes it’s an effort to drag ourselves out of bed for work and maybe we can’t be bothered to go out and socialise with friends.

However cold it is, and however much we really don’t fancy it, it’s good for our mental health to venture outdoors.

The NHS reckons around one in 15 of us becomes depressed in winter and suffers from Seasonal Affective Disorder (SAD) and millions more of us report having low spirits.  

Mind, the mental health charity, wants people to get outside to guard against winter blues and improve their mental health.

Its "Feel better outside, feel better inside" campaign is to raise awareness of how easily we can all protect our mental wellbeing and have a happier winter.

Go outdoors

Our internal patterns of sleep and appetite, sex drive, temperature, mood and activity rely on natural light cycles so, as the UK sees hours of daylight diminish from seventeen in mid June to just eight in December, we can all be affected.

Outdoor exercise or ecotherapy increases exposure to sunlight and can positively impact our mood - in fact research shows outdoor exercise can be as effective as antidepressants in treating mild to moderate depression and anxiety.

Rachel de Thame, celebrity gardener and Gardeners’ World presenter is supporting Mind’s campaign, saying in a statement: "The garden is a sanctuary for me. It provides fresh air, a place to get away from the pressures of everyday life, and an opportunity to take a step back and appreciate the world around us. Whether in your back garden, local park, or even helping out at a local school or community centre, outdoor spaces are available to us all.

"At this time of year it is vital that we all take advantage of the therapeutic effects of the great outdoors and look after our own mental wellbeing. I will definitely be out rain or shine and hope you too will give it a go."

In a news release, chief executive of Mind, Paul Farmer says: "Exercise will increase physical fitness, improving self confidence. Many of us also tend to eat more in winter, especially comfort foods - which can cause weight gain, leading to reduced self esteem and loss of energy.

"Increasing exercise levels will help to maintain a healthy lifestyle and, in turn, increase mental wellbeing."

Cycle, jog or garden

Mind recommends taking part in activities with friends or an organised group, as support networks can be important when we're feeling low.

These activities could include going for a lengthy bike ride, taking a quick jog round the park or just time pottering in the garden.

Mind runs a £7.5 million grant scheme on behalf of the Big Lottery. The scheme provides 130 outdoor exercise projects across England, involving people with mental health problems to improve their confidence and self-esteem.

Projects range from horticultural and agricultural activities through to walking groups and the regeneration of local parks - encouraging people to enjoy and benefit from nature and green spaces in their local community.

Some projects are open to all; others require you to phone up for more information, and some require referrals from your GP.