As the days get colder and shorter, many people will notice a dip in their mood and energy. It's not uncommon to struggle (more) with your mental health during the winter months. For autistic individuals this can be even more of a struggle as we try and cope with a change in routine and all the change that comes with the holidays ! Those with trauma may struggle with certain dates so keep reading as this post is for you as well ! 

What are some signs that your mental health is declining? 

Each person's struggles look different but here are some general signs that can indicate a decline in your mental health:

• Sense of hopelessness 

• Finding it hard to fall or stay asleep 

• Sleeping too long 

• Increased anxiety 

• Irritability 

• (Increased) Executive dysfunction (struggling to manage your thoughts, emotions and actions)

• Increased urges to engage in harmful behaviours 

There is nothing shameful about struggling. Accepting that you are struggling is the first step in the journey of getting to a better place.  

Aside from mindfulness or journaling, there are quite a few ways to cope ! 

Trying one (even just once) is a great start and hopefully you can find one you enjoy .

Charities 

• Beat (Specific to eating disorders/disordered eating)

• Mind 

• Samaritans 

• CALM 

• Bipolar UK 

• Men's health Forum 

• No Panic 

• OCD UK

• PAPYRUS 

• SANE (for both you and your carers/family)

• YoungMinds 

Apps 

We are all on our phones throughout the day and sometimes social media can play a role in increasing symptoms of ill mental health. However, there are plenty of Apps that can help improve the symptoms I mentioned earlier.  

• Daylio - journaling and a mood tracker 

• Stellarium - a planetarium app that helps bring you back in touch with your surroundings (it can show you the stars in the sky above you !)

• Dubbii - a body doubling video - helps neurodivergent (ND) individuals with completing tasks 

• Otter.ai - transcribes what has been said in meetings 

• Goblin tools - has lots of tools to help ND individuals (like breaking down tasks into to do lists)

• Roundtable - allows you to order food to your table by using your phone 

• Google earth - you can look at new places before visiting 

• Fabriq - provides reminders to reach out to people (helps maintain relationships)

• Hiki - social app for autistic people 

• Todoist - turns tasks into games ! 

• Pros - cons - helps you make decisions 

• Tiny decisions - also helps you make decisions 

• Calm harm - self harm prevention 

• Soundscapes - has lots of sounds (great for auditory sensory seekers)

Skills  

• Journaling 

• Breathing techniques 

• Using fidget toys

General 

• Communicating with others (you can write what you want to say if you feel unable to speak) 

• Getting outside (vitamin D is great for your mental health) 

• If you are able to (and have a healthy relationship with exercise) - move your body (physical activity is a good way to improve mood and look after yourself (only if done with self love and not to fulfil disordered behaviours !)

• Sleep - getting enough sleep has many benefits for mood and concentration 

• Planning - having a schedule or to do list is a good way to visualise tasks that need prioritising 

As you can see in the list above, there are many ways to keep yourself well as we approach the end of the year. 

If you think you or anyone you know is at risk of self harm or suicide, always speak to a trusted adult. In cases of an emergency or during a crisis, call your local crisis team, emergency services or your mental health service. 

Look after yourself and take as much time as you need !