November 2020 Well-being Newsletter



Hello and welcome to my newsletter!  Every month I will be bringing you news, practical tips and suggestions, useful information, free guided relaxation downloads and more – all to help promote relaxation and a positive mental attitude to support your mental health and well-being.



Autumn is well underway and you can really feel the change in the air.  Some of us love the approaching winter.  A good friend of mine likes nothing better than to draw the curtains on the dark afternoons and enjoy feeling warm, safe and cosy indoors with her family.  However, not all of us are as enthusiastic about the approach of the dark nights and possible cold, wet weather.  If you’re in the latter group, it’s quite normal to feel a little bit down occasionally at this time of year.  You can take a look at the tips below for some ideas on how to nurture yourself and boost your mood.

If you find yourself feeling really very miserable every winter, you may be suffering with SAD – Seasonal Affective Disorder. This can be a very unpleasant condition for which you may consider seeking some help.




















Visit this month's blog to read more about SAD


Watch this short Video on Seasonal affective Disorder


Some tips to help keep you buoyant through the winter


Wrap up and get outdoors

Exercise in the outdoors, especially amongst nature, is known to reduce the stress hormone cortisol and boost the flow of endorphins, those feel-good factors which help us feel happier and cope better with life’s challenges. 


Eat a healthy, balanced diet

A balanced diet is so important for overall health and to boost immunity in the winter. There is research to suggest that what we eat may affect not just our physical health, but also our mental health and wellbeing.  Whilst a healthy diet can help promote mental well-being, it should always sit alongside any other treatments recommended by your doctor.

There is a wealth of information about healthy eating available online. 

You might choose to look at the NHS Eat Well Guide  which provides detailed information on how to achieve a healthy, balanced diet.


Try to get as much natural sunlight as possible

Reduced levels of sunlight in the winter can lead to a reduction in the synthesis of Vitamin D. This important vitamin is thought to play a part in the synthesis of both dopamine and serotonin, and low levels of these brain neurotransmitters have been found to be associated with depression.


Consider using a lightbox

These simulate the sunlight that's missing during the darker winter months and may improve the winter blues by encouraging your brain to reduce the production of melatonin (a hormone that makes you sleepy) and increase the production of serotonin (a hormone that affects your mood).


Make the effort to do the things you know you enjoy

It can be tempting not to bother when we are feeling down.  But positive action and interaction are proven by neuroscience to promote those mood-boosting endorphins. Arrange an outing with friends, get on the phone for a catch-up with a loved one, book a massage, watch a funny film.  Partaking of small pleasures little and often is a really important way of developing and sustaining the positive mindset that is so important in helping to regulate your mood.  


Hygge it up!

Hygge (pronounced hoo-ga) doesn’t have a literal English translation. It’s a Danish word which encompasses cosiness, well-being and contentment. Embrace the seasonal opportunities to get warm and cosy, maybe sitting by a roaring fire in the company of good friends and loved ones, treating yourself to your favourite warm drink or comfort food, creating a cosy ambience with candles or soft lighting.... 
















Those are just 6 suggestions.  If you follow them, you’ll be making a great start - but there’s so much more. 

What are your tips for beating the blues?  I would love to hear from you!


November 4th is National Stress Awareness Day

We all know what it’s like to feel stressed – being under pressure is a normal part of life. But becoming overwhelmed by stress can lead to mental health problems or make existing problems worse.  National Stress Awareness Day is a great opportunity to take a moment to think about our wellbeing and find advice or support on managing stress.  For information and support, you can contact the mental health charity MIND for advice on stress.

Wound up?  Then wind down!

Please join me Mondays to Fridays at 9.30pm on Life and Soul Radio for my Wind Down Zone – half an hour of guided relaxation to help you relax before bedtime.


The Wind Down Zone with Debbie Morton


Until next month – keep warm, keep cosy, keep well!



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