Seasonal Affective Disorder: Ripon therapist’s tips on how to survive the dark months

I have yet to meet anyone who is a massive fan of the long nights and short days that we are forced to endure at this time of year.

Actually I tell a lie, a weightlifting coach told me the other day he loved it. He said when it got dark early, it meant he could train and work late without getting FOMO (fear of missing out). Which I suppose makes sense.

And I suppose for some, winter signals a joyous festive season and countless cosy nights in.

I am certainly not in that camp, as I always seem to feel more tired and lethargic at this time of year, and definitely less motivated. And this does increasingly seem to be the case for more and more of us.

And last year’s winter lockdown certainly didn’t help matters – even though many of us actually managed to get outside more.

More serious

While it’s normal to feel a bit sleepy and unimpressed by the gloomy weather, there’s a point where our reaction to the changing seasons can be a sign of something more serious.

Seasonal Affective Disorder, often shortened to SAD, affects around one in 15 people in the UK.

According to the NHS, November marks the beginning of SAD, which can see people suffer from a persistent low mood, linked to a reduced exposure to sunlight.

And as many of us prepare to tackle the dark, winter months, I spoke to Lulu Ferrand, a Craniosacral Therapist (CST), based in West Tanfield, near Ripon, who is part of the Lisa Duffield Centre team, and asked her for her tips on how to tackle SAD.

Lulu Ferrand, a Craniosacral Therapy (CST) practitioner.

Do you have a lot of clients who suffer with SAD?

“I have some clients who come with SAD, but it is rarely the primary reason for their visit. It is usually part of the reason why they need help.

“I have a lot of clients who suffer with depression and when asked if they feel worse in the winter, most of the time they answer yes.”

When do you start to notice it becoming an issue?

“Definitely when the clocks go back.”

How much of an issue is it in terms of how it affects people’s mental health? 

“It goes undetected to begin with. Sometimes people feel lacking in motivation, a bit flat, no ‘get up and go’. This then manifests as a hopelessness and helplessness, then a lack of self-worth, they can feel shameful of their laziness.

“They become disappointed with themselves, which worsens the condition. They then begin to notice that their feeling of being a bit flat is  actually not ‘just a bit’, but they would describe it as ‘feeling flat’.  This then becomes ‘feeling down’ and later ‘feeling depressed’.  This can develop over weeks or as quick as a day.

“Often clients cannot remember when it all began. By the time they come to me, it is the depressed stage.

“I do wonder if some of the depression diagnoses started with SAD and then spiralled downwards.

“I know that the way we speak and think is an energy in itself. It will affect the way our bodies function. The more we talk in a negative way of how bad we are feeling, the worse we feel. And we can pick it up from what we are exposed to – like other people.

“I am not saying that this can help everyone, or that everyone can actually do this.  But we can do a lot to help ourselves.

“Notice how you are feeling without becoming neurotic about it. Get to know yourself, what makes you feel better.

“It may be exercise, yoga, meditation, being in nature, eating certain foods.

“Notice what is not benefiting you and eliminate or reduce them from your life – like certain people, particular TV programs, social media.”

Read more:

Is it something that is becoming more of an issue due to people looking at screens all day and not going outside as much? 

“I think the lack of contact over the past two years has created a bigger issue with anxiety and depression in general, not just SAD.

“In the 1960s babies were left without human contact in cots and the death rate was high. They discovered that if they had human contact the survival rate increased. 

“We have mostly suffered with lack of contact due to lockdown. The fearful news reporting has also played a large part.

“Anxiety and depression is palpable in the world around us. This is what we are fighting currently. And yes, increased a lot recently.”

How do you help people with SAD in terms of treatment? 

“Craniosacral Therapy (CST) is about rebalancing the body and mind as a whole.

“It can clear out and rebalance the nervous system. It is a hands-on gentle treatment and when the client feels safe and ‘held’ the body will let go of whatever is holding it back.

“Sometimes it is recent issues or traumas; sometimes we go right back to birth. Sometimes it releases as an emotion, a shimmer, a tingle or even a shake.

“Often clients with SAD or depression will say that they feel a blackness, a sort of shadow in their heads and during the session they feel the blackness turning to grey and then into white light. This has happened during sessions, many, many times.

“This does not mean that everyone with depression can be helped this way. Other times the client may improve to a certain level and then may need psychotherapy or hypnotherapy to deal with a deeply-held belief.

“Each client is treated as an individual.  Generally they require around six sessions to really get to the bottom of whatever it is that is preventing them from being in optimum health, sometimes quicker, sometimes longer.

“The sessions and the releasing afterwards can go on for several days and be very profound.

“Everyone is different and will respond and release in an individual way.  We work together to discover what suits best – a bespoke package. A journey of discovery.”

What are your top tips to help people to cope with SAD?

What methods do you use to help tackle SAD? I would love to hear about them. Email me at nina@thestrayferret.co.uk

Grantley Hall invites local residents to go off-piste at new Alpine dining retreat

It might not be the Alps, but Grantley Hall is set to bring a touch of “chalet chic” to the district with the launch of its new winter drinking and dining venue this weekend.

The luxury hotel, near Ripon, has transformed its summer marquee into a winter wonderland – complete with cozy blankets and sheepskins, twinkling lights, vintage skis and sledges and festive décor.

It is hoped Après at The Orchard will appeal to residents in the local area, rather than just hotel guests, who can combine it with a stroll around the stunning grounds.

Sarah Baines, Grantley Hall’s marketing manager, said:

We want people in the local community to feel like we have an open door and it’s not just an exclusive venue you can’t come and visit.”

Sneak peak

We were invited along for a sneak peak at the new Alpine-inspired winter retreat ahead of a glitzy après-ski night party on Saturday and its launch to the public on Sunday.

If you haven’t visited Grantley yet, it is definitely one for the list. The staff could not be more accommodating and it really is a stunning hotel.

The transformation from a whimsical summer escape to a snuggly winter retreat had just begun when I was shown into The Orchard, a sailcloth marquee located on the West Terrace, boasting sweeping views of the gardens.

The Orchard at Grantley Hall.

Due to an event taking place earlier in the week, the small team was tasked with decorating the venue in just two days. This is no mean feat as it’s a big space. For their sake, I was relieved to hear they didn’t have to cart the huge olive trees out of the marquee, but instead were going to adorn them with twinkling lights.

Up for the challenge

Although a lot of work is involved in the glitzy transformation, the enthusiastic staff were completely up for the challenge. I have no doubt it will look incredible for the glamorous launch party on Saturday, which has around 100 people on the guest list.

Sarah said:

“It’s all very exciting. The thought process for The Orchard was built on the back of al fresco dining, which came on the back of the pandemic.

“We just saw a real opportunity to create a more creative outdoor dining experience. You can just throw the sides open and walk out into the grounds.

“We had the conversation internally about what do we do about it in winter. The Orchard has got a following now and it’s a really nice space and is something we didn’t want to lose.

“This way we can run it all the way through the year.”

Visitors and hotel guests will be able to enjoy some real winter treats from an Alpine-inspired menu including boozy hot chocolates, warming cocktails, a traditional cheese fondue and tartiflette. There is also a melting Valrhona hot chocolate cake with malted milk chocolate sauce and homemade marshmallows on there, which is obviously first on my list.

Cheese fondue for two.

Sarah said:

“It’s a lot more casual than the rest of the hotel. We really do now have something for everyone.

“The menu is a real mix and it includes small plates, nibbles and flatbreads.

“You can splash out and go for it and make it a full celebration, or you can simply come for a flatbread and a coffee. You could even just come for drinks and have a couple of hot chocolates and a wander around the grounds.”

Since opening its doors in 2019, Grantley Hall has quickly earned a reputation as a top destination for the rich and famous.

It is a stately countryside stay, a glitzy resort, a wellness retreat and a foodie haven. And it is without doubt the place to be you want to show off on Instagram.

Read More: 

The 18th-century mansion, which has been dubbed by guests as “The Ritz of Ripon”, opened as a hotel after a £70m refurbishment.

It boasts 47 rooms, four restaurants, including one with a Michelin star, and 30 acres of sweeping wooded parkland and grounds.

Booking and opening hours

Après at The Orchard is open to the public from Sunday, November 7 until the end of March 2022.

The opening times are:

Bookings can be made online here, via email at dine@grantleyhall.co.uk or phone 01765 620070.

No driver shortage for winter gritting in North Yorkshire

North Yorkshire County Council reassured people today that it has enough drivers to operate a full complement of gritters this winter.

The council, which spends between £6m and £10m each winter on gritting, has spent £2.2m on 18 new vehicles to replace some of the 80 in its gritting fleet.

The fleet, which is on call 24 hours a day, is complemented by more than 100 farm contractors.

County Councillor Don Mackenzie, executive member for access, said:

“People may recently have seen media reports suggesting the risk of a shortage of drivers in parts of the country. We can reassure people that in North Yorkshire we have sufficient drivers and robust systems in place to ensure we can operate our full complement of gritters.

“Our salt stores are well stocked, with 55,000 tonnes of salt – enough to fill 21 Olympic-size swimming pools – plus about 8,000 grit heaps and bins, and we have a strong relationship with a local supplier.”

Read more:

The council recently announced it would save up to £120,000 by improving the efficiency of its gritting operation, which led to concerns that the service would be cut back. But Cllr Mackenzie said:

“This change is in no way a reduction in our services and will not compromise the safety of our roads. It enables us to use our resources to maximum effect.

“We remain committed to maintaining the level of service that sees us routinely treat a greater proportion of our network than any other council in England.”

NY Highways formed

The new vehicles join NY Highways, which is one of numerous new companies formed by the council to bring back services in house. NY Highways took over the council’s £40 million a year contract with Ringway to maintain North Yorkshire’s roads.

Ross Bullerwell, managing director of NY Highways, said it was “well prepared” to “ensure we deliver a successful winter programme to keep the roads safe and clear for users”.

The council is also providing travel information to road users from 10 new weather stations on some of the highest and most exposed roads in the county.

Further information about when and where gritting takes place, grit bins and access to live road cameras images can be found here.

Training and wellbeing tips to keep you going through winter

Even the most dedicated fitness enthusiasts can have a tough time in winter.

Cold days and long nights make it hard to get out of bed, let alone get the body moving, but there are some simple ways to stay motivated and train smart when the cold weather hits.

Personal trainer Liv Metcalfe is a coach at F45 Training Harrogate and is also assistant manager at the town’s Sweaty Betty branch.
She said:
“The goal is to remove as many obstacles as possible and make small changes that can make staying active easier until the warmer weather returns. At this time of year, exercise can also help to cope with seasonal depression.”

Here are Liv’s top training and wellbeing tips to keep you going in winter:

1. Layer up

When you train outside in cold weather, it’s really important to wear the correct clothing to stop you overheating or getting too cold.

We aren’t always great at dressing for the weather when it comes to training in this country. If you are too cold your muscles will seize up and you can injure yourself, but then if you get too warm that obviously isn’t great either.

So for example if you go running, I would recommend breaking it down to a fitted base-layer. Then you want a nice cosy mid-layer, which you want to be still quite fitted so it locks in the heat, but is still breathable. Then finally you want an outer-layer, which is water resistant but still light and breathable. You can then take it off if you are too hot and put it back on when you get cold. Layering is essential.

2. Stay safe

Wear reflective or bright coloured clothing when you train in the dark. Don’t wear black. Even just a hint of brightness would be better than a dark colour. For example wear a hat or headband that would stand out. Or gloves and trainers which are reflective.

3. Keep nourishing your body

It’s so easy in winter, with the dark, cold nights and mornings to just stuff your face with any old rubbish. But try nourish and fuel your body as much as possible. So for example go for something warming that will keep you full for longer, like porridge or overnight oats.

Also make sure you get your Vitamin D in, which we get from sunlight and obviously lack in this country in the winter months. So this could be in a supplement or from another source of food or drink. Also remember to stay hydrated, which can be easy to forget when the weather is colder.

4. Keep moving

In winter it’s so easy just to hibernate and think oh I’ll just wait for summer. But the best thing you can do for your health – both physically and mentally – is to keep on moving.

So when it’s cold, layer up, get yourself outside. Fresh air is always good for you no matter what the weather is like. Go for a run or a walk – even just 20 minutes will do you the world of good. You don’t have to exercise for hours, even if you just do 10 minutes of something, it’s better than just vegging out on the sofa in front of Netflix. It’s 10 minutes more than you would have done and once you have, I guarantee you will feel better as a result.

5. Make time for you

In winter it can feel harder to fit in training. It is often a busy time of year in the run-up to Christmas and life can get a bit crazy. Your exercise regime can soon end up being put to the back of the queue. When you get home after a busy day at work and it’s dark and cold, it’s difficult to motivate yourself. Equally it’s tougher getting out of bed on dark mornings.

But then we aren’t necessarily doing the things that make us feel good. So it’s about making sure you still make some time to prioritise yourself.

Don’t be afraid to take some time to step back from training if you need to, but use your time wisely.

Even if you don’t feel like training, rather than just getting home and binging on chocolate in front of the TV, get your coat on, get warm and go outside and see your friends for a hot chocolate instead. Make that time for you.

Liv’s top 3 Sweaty Betty winter picks for outdoor training

1. Glisten Seamless Long Sleeve Top

In winter it’s all about layers and I love this top. It keeps you warm but it’s still breathable. It’s made from natural bamboo and it has antibacterial properties so you don’t smell sweaty after you train.

2. Pathfinder Packable Gilet

I like it because it’s very lightweight but still warm – made with recycled feather down – and you can pack it away. It comes with a little bag, like a bumbag, so you can roll it up. You obviously can’t tie it around your waist if you get too hot while you’re out running, but you can put it in the little bag. Perfect for that layering!

3. Power Boost Reflective Workout Zip Through and Power High-Waisted Reflective Gym Leggings

They are breathable and have sweat-wicking, as well as being made with four-way stretch fabric. So they are fitted and still give you shape, but you can move really freely. What I really like about them is they are reflective. So there is that safety aspect for the darker nights.

 

Winter skincare tips for glowing skin throughout the colder months

Winter can be a tough time for our skin.

It is exposed to cold temperatures outside and subjected to drying central heating inside so it loses important moisture.

This is after our skin has already had a battering from the summer sun.

All of these can have a big impact on the skin barrier –  a watertight seal that keeps the outermost layers of skin smoothly together – and can cause skin to flare up, according to beauty experts.

So just like you make room for big cosy jumpers, hot chocolate and nights in front of Netflix, you also need to make room for a new winter skincare routine.

And as someone whose daily skincare routine consists of splashing some water on my face and slapping a bit of moisturiser on, I realised it was about time I got my act together.

I spoke to two Harrogate skincare experts, who have shared their top tips on the correct way to look after your skin when the cold snap hits.

Samantha Hamp, owner of Samantha Hamp Beauty and Skincare, Harrogate.

Harrogate skincare and beauty specialist Samantha Hamp, who has been in the industry for more than three decades, said:

“When the cold weather comes and the heating goes on many people notice their skin becomes more dehydrated, rough to touch, sometimes red and even sore.”

Here are Samantha’s top five tips to help combat these issues:

Drink up!

Keep hydrated and drink water steadily through the day – a couple of litres if possible.

Take supplements

Taking oral supplements will help the skin all over your body. Omega oils boost the protective barrier of the skin, which increases hydration and reduced inflammation.

Lock-in the moisture

Retain the moisture in the skin by using moisture-lock supplements with a hyaluronic acid and ceramics complex to retain moisture in the skin. I use Advanced Nutrition Programme.

Keep moisturising

Use a high quality moisturiser containing Vitamin A, such as Environ AVST, with antioxidants to help protect and repair the skin. You should apply this twice a day, particularly when you are going out in the cold weather.

Clean your face when you get home

When you get home in the evening, clean your face with a gentle cream cleanser NOT wipes or soap, as they strip your skin. Apply your moisturiser, plus a serum ideally containing hyaluronic acid. The earlier in the evening you apply it, the better.

Samantha, who owns Samantha Hamp Beauty and Skincare, on Cheltenham Crescent, added:

“As a therapist with over 30 years experience, I have come to love the two brands Environ and Advanced Nutrition Programme as they deliver what they promise.”

Camilla Davies, owner of Skin SOS, Harrogate.

Camilla Davies launched Skin SOS, on Cold Bath Road, in November 2019.

Here are her top five winter skincare tips:

A change will do you good

Change up your skincare seasonally as you do with your wardrobe. We recommend changing your daily cleanser from a gel to a cream or to milk-based, as skin tends to suffer from more dryness in the colder months. Comfort Zone’s Remedy Range is perfect for cold weather to protect, soothe and nourish dry skin. The Defense moisturiser is a must-have winter essential.

Exfoliation is key

Regular exfoliation – one to two times per week – is beneficial to prevent blocked pores and aids with the build up of dry and flaky skin. Over-exfoliation can lead to your skin becoming over-sensitive due to weakening the skin and damaging its natural defence. It can also make it easy for acne-causing bacteria to get into the skin and cause pimples to breed. Dermaquest Algae polishing scrub utilises jojoba beads leaving the skin smooth and prepped for serums and other advanced products.

Time for a facial

Have a facial. Skin can become dull and dry from time to time, particularly in winter. Having regular facials will increase blood circulation and treat any skin concerns, along with being super relaxing. Intensify your treatment by adding LED light therapy to your facial. Light therapy is extremely therapeutic, as the days get dark. It is a brilliant remedy for Seasonal Affective Disorder (SAD).

Wear sunscreen

SPF in winter? Yes – it’s a thing! We recommend wearing SPF daily. A lot of you ask us where this should fit into your skincare routine. This is your final product after hydrating, but before any makeup. Whilst we get less sunshine, visible light and Infrared-A can damage your skin all year round and lead to premature ageing.

Stay hydrated

Drink lots of water. When it’s cold outside, we forget to drink enough water throughout the day, but this is just when low humidity is most likely to strip our skin of it’s moisture. Sip slowly throughout the day or indulge in warming winter teas, such as natural herbal teas, to keep hydrated in winter. You will feel healthy, hydrated and cozy at the same time!

Gritting to be reduced to minimum on North Yorkshire roads

North Yorkshire County Council looks set to reduce its precautionary winter salt spreading to minimum levels set out in national guidelines.

A report before the county council reveals lowering the minimum salting spread rate to 8g per square metre could save the authority a further £75,000 during a “normal season”.

In recent years the council has faced calls to review its gritting policies amid claims that a lack of action has seen parts of the county suffer gridlock,

The proposed move follows the authority cutting the amount of salt it spread on the county’s 6,000 miles of roads last winter with the ambition of saving £195,000 of taxpayers money a year.

Under the Highways Act 1980, councils have a duty to ensure within reason that safe passage along roads is not endangered by snow or ice, while the Traffic Management Act 2004 requires authorities to do all that is reasonably practicable to manage the network effectively to keep traffic moving.

Read more:

The Local Government Association says with the salt and grit mix costing up to £40 per tonne, this duty can weigh heavily on councils, particularly when there are long, cold winters.

National guidance states authorities must determine their own spread rates that are appropriate for use on their own networks.

‘No negative impacts last winter’

The officer’s report states the further proposed cut follows the experience of last winter’s partially reduced spread rates, along with greater confidence in gritter accuracy, coupled with the recent £2.2 million purchase by North Yorkshire Highways of 18 new gritters.

It states: 

“As no negative impacts were observed or detected, we now propose to reduce the spread rates further in line with the national guidance.

“Whilst any definite cost saving is impossible to predict as it will depend on the prevailing weather conditions, it is expected that these reductions will save around £75k during a normal season.”

Cllr Stuart Parsons, leader of the authority’s Independent group, said residents “paid through the nose for the county council’s services”, so they should be able to expect some returns.

He questioned whether North Yorkshire’s geography would make it suitable for the national minimum salting levels.

Cllr Parsons said: 

“It is fine if you are looking at some of the home counties that are basically flat to go down to the national minimum level, but when you’ve got hill after hill, bend after bend, mile after mile of winding roads with little to no treatment on them they are going to bring the whole of the rural economy to a grinding stop.

“The last people they seem concerned about are the residents, who they now call customers.”

Harrogate post box with a direct line to Santa opens

A new post box with a direct line to the North Pole has opened in Harrogate offering children the chance to write to Father Christmas.

Harrogate International Festivals has turned its Cheltenham Parade office a magical makeover.

As well as the post office, the site has snow flurries and Christmas music, and Father Christmas also makes appearances in the window.

The North Pole Post Office, which will be open right up to Christmas eve, aims to bring some festive cheer to children denied the chance to visit Santa due to covid.

Children posting letters should include their name, age, what they would like for Christmas and something they like doing. Those who would like Santa Claus to write back should also include their address.

 

 

 

 

Read more:

Lizzie Brewster, Harrogate International Festivals’ head of development and communications, said:

“Because Santa’s grottos will be few and far between, we are inviting the town’s children to write a letter to Father Christmas and then pop it into our post box.

“And naturally we would also ask that social distancing is adhered to at all times. The last thing we want is Father Christmas and his elves coming down with covid!”

Harrogate Business Improvement District has sponsored the North Pole Post Office as part of its Harrogate at Christmas campaign.

Sara Ferguson, acting chair of Harrogate BID, said:

“Harrogate International Festivals are known for their creativity. The North Pole Post is simply genius. We are delighted to partner with them for this end of year treat.

“It is a feature of our Harrogate at Christmas campaign, designed to bring residents into town all through the week, not just at the weekend when it’s at its busiest.”