These are things you can try yourself, many with no cost or low cost:
- Maximise light exposure
- Spend time outdoors in daylight, especially in the morning. Even short walks when the sun’s up help.
- Sit near windows; rearrange your space to make the most of natural light.
- Consider getting a SAD lamp/lightbox (with proper brightness) to use early in the day.
- Keep a consistent routine
- Try to go to bed and wake up at similar times daily, even when it’s darker. Sleep stability helps.
- Include small pleasurable things each day (a hobby, reading, something that gives you enjoyment).
- Stay physically active
- Aim for regular movement: walking, stretching, home workouts, gentle exercise.
- If weather or daylight are barriers, try indoor options: yoga, dance, online classes.
- Look after nutrition, vitamin D & general health
- Eat balanced meals; include warming, nutritious food in colder weather.
- Talk with your GP about vitamin D status/supplementation.
- Stay hydrated, avoid over-indulgence of alcohol.
- Social connection & community
- Reach out: family, friends, neighbours. Even one good conversation helps.
- Engage in community or group activities to reduce isolation.
- Consider peer-support: talking to people with similar experiences.
- Manage your expectations and prioritise self-care
- Acknowledge winter is tougher; don’t push yourself to do everything.
- Allow breaks, rest.
- Build in relaxing habits: warm baths, music, meditation, reading, etc.
- Plan ahead
- Identify challenging days (dark, cold, after holidays etc.), and plan something supportive for them (a meeting, call, or activity).
- Prepare meals in bulk (freezer-friendly) so bad weather or low mood doesn’t leave you grabbing unhealthy or nothing.
- Professional help when needed
- If feeling worse for a long time, or thoughts become overwhelming, reach out to GP, counsellor or mental health services.
- Use self-referral options if available.
Local/community support available in Trowbridge, Wiltshire
Here are services, groups, and hubs in Trowbridge you might access for support, socialising, or help.
| Service / Group | What they offer | How to access / notes |
|---|---|---|
| Wiltshire IAPT via Trowbridge Health Centre | One-to-one counselling; psycho-educational workshops etc. (trowbridgehealthcentre.co.uk) | You can self-refer. Contact via Trowbridge Health Centre. (trowbridgehealthcentre.co.uk) |
| Wiltshire Mind Charity | Counselling for adults and young people (11+); peer support groups; training. (Advice Finder) | Based in Trowbridge. Call or email; they have peer support and group sessions. (Advice Finder) |
| Trowbridge Service Users Group | Social support & friendship; safe community space run by and for people with mental ill-health. (trowbridgeusersgroup.co.uk) | Self-referral; comes with no time limit; social meetings. (trowbridgeusersgroup.co.uk) |
| Community Hubs via Trowbridge Future | Calm spaces in Shires Shopping Centre and Seymour Estate; social interaction; signposting; places to sit, have a cuppa etc. (wiltshiretogether.org.uk) | Drop-in style; these are good for mild distress, loneliness, or just needing a break. (wiltshiretogether.org.uk) |
| Rowan House (Rethink Mental Illness) | 24-hour intensive support accommodation; support with skills (cooking, budgeting) to help residents move toward independent living. (Wiltshire Times) | For people who need more intensive housing + recovery support. Referral / contact via Rethink. (Wiltshire Times) |
| Carer Support Wiltshire | Emotional support & advice for people caring for someone with mental health conditions (or other health issues). (nhs.uk) | If you are or know someone in a caring role, this can be very helpful. Free counselling, training, support groups etc. (nhs.uk) |
| Paxcroft Mead Community Centre | Offers various user groups, events, socially-oriented activities, volunteering opportunities. (paxcroftmead.org.uk) | Good place to join something local; also a way to get moving, socially connected. (paxcroftmead.org.uk) |
| Trowbridge Environmental Community (TECo) | Volunteer-led environmental / community outdoor projects: repair cafe, wildlife gardens, cleanups, etc. (wiltshiretogether.org.uk) | Helps combine purpose, outdoor time, and connection. Doing something gives structure and sense of contribution. (wiltshiretogether.org.uk) |
How to use strategies + support together
To get most benefit, blending self-help with community help tends to work well. Here are suggestions for how to combine:
- Use community hubs or support groups when mood is low or you feel isolated. Even if just for a cup of tea, being around others helps.
- Pick one or two outdoor / volunteering or group activities (e.g. with Trowbridge Environmental Community) so you have structured social time.
- Use counselling or peer support when self-help isn’t enough—talk to someone at Wiltshire Mind, IAPT etc.
- Create a winter “toolkit” of things you enjoy and can access easily (e.g. a list of local walks, favourite cosy cafés, hobbies, phone numbers of supportive friends).
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