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Living with a long-term health condition is difficult at the best of times, but during the winter, it can be even more of a struggle. The cold weather, the lack of daylight, and the lifestyle changes that the season brings, can trigger or worsen certain symptoms, which makes health issues harder to cope with.
What is a long-term health condition?
A long-term health condition is a chronic illness, which means that it’s something that can be managed but not cured. Everyone’s situation is different, but a long-term health condition will generally last at least a year, with some people living with them for their whole lives. It’s also possible for someone to have multiple long-term health conditions at once.
Chronic illnesses are more common than you might think; in the UK, over 26 million people have one long-term condition, and 10 million people have two or more.
Living with a long-term health condition can have a major impact on your life. Constantly managing symptoms, and potentially pain, can be exhausting. You might find it harder to work a regular job, which can add financial stress to your life, or socialise, which can make you feel alone and cut off from your family and friends.
There are many different forms of long-term health conditions, some examples include:
How can winter aggravate long-term health conditions?
Not every kind of chronic illness will automatically worsen during the winter months, but the cold and damp weather can aggravate certain conditions. For instance, if you have asthma, breathing in cold air can cause your airways to tighten and spasm. People with arthritis tend to report stiffer and more painful joints when the temperature drops, and the lack of sunlight can trigger psoriasis flare ups.
The cold weather doesn’t just make physical symptoms worse, it can take a toll on your mental health too. Around 40% of people with a long-term health condition also have anxiety or depression, and when it’s dark and freezing outside, we can fall into habits that don’t help. We might stay at home more, which means seeing less people and getting less fresh air. These things can add up and make us feel more tired, low or disconnected.
How can long-term health conditions affect your mental health?
Living with a chronic illness can be all-consuming, so it’s not surprising that many people struggle with their mental health as a result. Here are some of the most common challenges that people experience:
Managing the symptoms of a long-term condition can be really difficult and overwhelming. Even when you’re going through a ‘good patch’, it’s hard not to live in fear of your next flare-up. It can also be stressful thinking about how much your life has changed since becoming ill, and you might worry that things could get worse.
Your condition might limit what you can do or where you can go. When it comes to plans, you might have to play things by ear and find yourself cancelling often because you’re not feeling well. And, even when you do catch up with your friends, you might feel as though they don’t really understand what you’re going through. This can leave you feeling isolated and lonely.
Living with a chronic illness can change how you live your life. You might struggle to do the things you used to enjoy, leaving you feeling disconnected from your “old self”. It’s also common to worry about whether the way that other people see you has changed. These things can knock your confidence and affect your self-esteem.
How to look after yourself in the winter
The good news is that there are ways that you can manage your long-term health condition during the winter. The NHS has lots of advice on how to stay well this season. Here are some of the main things that it suggests:
The cold weather can make some chronic illnesses more likely to flare-up. Make sure that you keep your home warm (the NHS say that the minimum temperature should be 18 degrees), wear plenty of layers, eat hot meals, drink hot drinks and remember: hot water bottles and heated blankets are your friend!
It’s tempting to stay inside when it’s cold, but staying active can help your joints and your circulation, plus it’s good for your mental health too! You don’t need to do anything too strenuous, just move in a way that works for you. That could be a gentle walk, jog, swim, or even stretching and chair exercises at home can make a difference.
Make sure that you’re up to date with doctors appointments that review your health and that you’re stocked up on medication. Winter weather can be unpredictable, so if there was ever a reason that you couldn’t get out of the house, it’s important that you have the essentials.
Eating nourishing food can boost your energy levels and your immune system (we all know how horrible winter bugs can be!). It can also help you to manage certain conditions, like high cholesterol and high blood pressure.
Getting fresh air, spending time in nature and keeping in touch with people can help to boost your mental health, but if you find that your mood is becoming hard to manage, don’t be afraid to reach out for support. You could make an appointment with your GP to talk through different options, or you could refer yourself for talking therapy.
At ieso, we offer cognitive behaviour therapy (CBT), which can be used to treat lots of common mental health conditions, including anxiety and depression. CBT encourages you to challenge negative thoughts and behaviours, giving you the tools to support yourself.
Our service is typed, so therapists and patients ‘speak’ by tying back and forth via our online secure portal. This means that you can join appointments from the comfort of your own home. We also offer video calls in some areas if you would prefer to speak with one of our experienced therapists face-to-face. Find out more here.
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