Seasonal affective disorder, low mood and depression associated with autumn and winter, can make the months ahead challenging, so learn how to spot the early signs

Summer came to a sudden end this year, bringing with it grey clouds, cool spells, and plenty of rain. Of course, after the heat we experienced in July and August, a drop in temperature is perhaps welcomed, but as we set our sights on the challenges this particular winter season is due to bring, it’s fair to say that the promise of cosy winter days in, curled up with hot drinks, isn’t quite cutting it.

Adding onto that, seasonal affective disorder (SAD) affects approximately two million people in the UK and 12 million people across Europe, the NHS reports. Sometimes called ‘winter blues’, SAD is categorised as a drop in mood and energy prompted by darker, winter weather. It runs across a wide spectrum. For some, it’s mild, for others it can lead to depression, anxiety, sleeplessness, and low self-esteem.

There are a number of treatment avenues available, from so-called ‘SAD lamps’ to medication. And if you think you’re experiencing it, it’s a good idea to speak to your GP or a mental health professional.

As we’re just tipping over into the autumn and winter months, learn the early signs of SAD, so that you can take action before it settles in.

1. You can trace your feelings

If you’ve started to feel low, can you trace when those feelings began, or when they intensified? Was it with the change of the seasons?

You might also want to think back over the years. In general, are there any patterns that you can pick out? Do you often struggle with a certain time of year, and does that time come with additional challenges (for example, a stressful period at work, difficult dates following bereavement, etc.), or is the common theme the weather?

It might be worth starting a record of your low mood, as you might find that it’s boosted on periodic sunny days, which might be a sign that you’re experiencing SAD.

2. Easy tasks start feeling harder

It feels as though, all of a sudden, the things you used to be able to do with ease take a lot more effort, and you’re feeling the brunt of it. Perhaps it’s at work, where getting through to the end of the day feels like a massive chore, or around the home where the things that you used to quickly tick off your to-do list now sit there undone.

When we’re struggling with our mental health, performing to our full capacity is easier said than done, and it can take a lot more out of us to do the things that once came easily.

3. Your sleep is disrupted

A common side effect of SAD, our sleep patterns tell us a lot about our overall wellbeing. Have you noticed that your sleep hasn’t been quite the same since the weather changed? It could be that you’re waking up in the mi

Brown Sugar Apple Dip

Ingredients for Brown Sugar Apple Dip

There are only 3 simple ingredients needed and it all comes together in just 5 minutes. Here is your ingredients list:

• Cream Cheese – the block style cream cheese is preferred, not the whipped spread, and it’s important that it’s at room temperature so it mixes easily with the sugar and vanilla
• Brown Sugar – adds all the sweetness and balances the tanginess of the cream cheese
• Vanilla – adds delicious flavor

The measurements for each of the ingredients can be found in the recipe card down below.

What Kind of Apples are the Best?

My favorite apple for dipping will forever and always be Honeycrisp apples. Braeburn, Envy, or Pink Lady apples are also super delicious. If you like your ap

Hot Buttered Rum brings about a full body coziness that feels like you are being wrapped in a thick warm blanket.

Hot Buttered Rum

I am a seasonal beverage connoisseur. Certain flavors, combinations, and temperatures just fit certain seasons for me. Fall and cool weather bring about a hankering for rich, body-warming drinks.

The kind of drink you hold in two hands and sip while warming up after being outside. Or perhaps you take it along (responsibly of course) in a thermos on a cool weather adventure.

Hot buttered rum is a classic mixed drink containing brown sugar, butter, various spices, hot water, and rum. A few years ago, a friend showed me how to make Hot Buttered Rum.

The recipe she shared with me, was an old Emeril recipe and it’s solid. I had never tasted anything quite like it at the time and I loved it.

Rich, buttery, warm, and loaded to the brim with holiday spices, makes it a perfect drink for special occasions. Serve this at a holiday party and your friends will talk about it and remember this long after the mugs are emptied.

Regular buttered rum is a bit bland so adding in the spices really creates a delicious, soothing flavor. You can also serve it with whiskey if you prefer whiskey over rum.

Recently someone suggested using warm apple cider instead of hot water to make a Hot Buttered Run Cider. I am not going to lie that sounds amazing and the next time I mix these up and I going to try it! If you get to it first be sure and tell me how it is.

A batch of the ingredients does make quite a bit. It will keep for about two weeks in your refrigerator. I have also placed it in icecube trays and frozen it for individual servings.

What is Hot Buttered Rum?

Simply put Hot Buttered Run is the butter-rich cousin of a Rum Hot Toddy. The Hot Toddy basically refers to an alcoholic beverage with made with hot water, alcohol, sugar, and spices.

We explain more about the different types of coaching, and how working with a coach can help to increase your confidence, redefine your goals, and guide you towards your true potential.

The coaching industry has exploded in popularity in recent years. In the US, life coaching is the second fastest-growing industry after IT. In the UK, there are now over 370,000 coaching professionals. Yet despite the growing interest in coaching, many people aren’t sure where to start. With so many different types of coaching available (and just as many different price points for single sessions, packages, and block bookings), how do you know the right coaching style for you?

What is coaching (and what can it help me with)?

Coaching (often referred to as life coaching) can refer to any process where a coach helps support you in making positive changes, learning new skills, and setting or achieving goals. A coach may work with you in person, online, or over the phone. Ultimately, a coach aims to help you make progress in one or more areas of your life (personal or professional).

A coach is there to help you make changes, discover more about yourself, and set goals, through using techniques such as questioning, active listening, observation, and reflection. The idea is that, over time, this helps you to gain a greater sense of self-awareness and personal insight, thanks to working with a non-judgemental, unbiased coach.

With help and support, you can discover a sense of clarity, direction, and focus. Many find that coaching can help boost their confidence, self-worth, and self-esteem. By working with someone, it can be easier to feel motivated, as you create a sense of accountability. You can also learn new skills, and discover new techniques and approaches to help you improve different areas of your life, from building emotional resilience and setting healthy boundaries, to setting career or financial goals.

What can’t coaching do?

In order for coaching to work, you need to be committed and open to the process. If you aren’t ready to make changes, or aren’t willing to put in the time and effort needed, you aren’t going to see the results.

If you’re in the right mindset, and find a coach that you feel comfortable being open and honest with, coaching can be a life-changing experience offering numerous benefits.

It’s important to remember that, while many coaches can help with wellbeing issues, coaching and counselling are not the same. If you are struggling with ill mental health, addiction, trauma, or other serious concerns, it is important to work with someone who is trained to help within that area.

Here we share more details about the different kinds of coaching on offer, and how you can figure out which one is right for you.

Health and wellness coaching

When you think about improving your health and wellbeing, what first comes to mind? Practising mindfulness, working with a nutritionist, talking with a therapist?

They say opposites attract. But when you’ve got vastly different work-life priorities to your partner, how can you find a happy balance that works for both of you?

Achieving a healthy work-life balance is tricky. Research shows that more than half (52%) of UK employees admit that work regularly eats into their personal life. And, worldwide, the UK ranks 11th for work-life balance, with the average worker putting in 22 days of unpaid overtime each year. That’s pretty staggering, when you sit back and think about it.

But what happens when our work-life balance isn’t just affecting us? And what should you do when you and your partner have very different priorities?

My partner and I are very much in opposite camps regarding what feels like a healthy work-life balance. While I’m happy to jot down a few ideas outside of working hours, I’m pretty strict about switching off. My partner, on the other hand, would have continued taking work calls on our wedding day, if someone hadn’t confiscated his phone.

If you’re worried that your relationship may be affected by your different attitudes to work and life, there are plenty of small changes you can make to help take the pressure off.

1. Talk it out

Sitting down to have an open, honest, and frank conversation should be one of your first steps. This can help to make sure that you’re on the same page. What may feel like completely reasonable behaviour to one of you (“It’s only a couple of emails.” “What’s the harm in one more work call before dinner?”) may be causing unnecessary stress, anxiety, or resentment for the other. No matter how close you are, you both need to remember that your partner is not a mind reader. They may not know something is wrong if you don’t tell them.

2. Negotiate boundaries

Once you’ve established which areas are causing issues, try and work out boundaries. An outright ban on out-of-hours emails may cause a build-up of stress that wasn’t there before, while ignoring boundaries could cause frustration. By creating boundaries together through discussions, you can establish what works for you both. Keep returning to these boundaries regularly to help judge if they are working as intended, or if there could be a better way to try things moving forward.

3. Discuss your shared goals

We each have very different driving motivations. Some people are career-driven, while others find fulfilment outside of their work. It’s OK if your core values are different from your partners; there’s no right or wrong way to be, but gaining a clear awareness of what drives each of you can help you develop a better understanding of one another in the long-term.

4. Let go of resentment

Staying angry or upset about your different work priorities can lead to resentment, further hurt feelings, frustration, and misunderstandings. If you feel negative feelings continuing to linger or build, it could be a sign that you and your partner need to communicate better about your needs, boundaries, and expectations. Holding onto negativity can only hurt you in the long run – but that doesn’t mean it should