Monica Jackman Coach and Counsellor

26/10/2026

SEASONAL AFFECTIVE DISORDER OR THE WINTER BLUES?

As the days grow shorter and darker, many of us notice a change in our mood, energy and motivation. But when is it more than the winter blues?

Thank you to Helen O' Callaghan of Irish Examiner newspaper for interviewing me for her article on Seasonal Affective Disorder (SAD), published last Friday. I was delighted to have the opportunity to raise awareness of this important mental health issue.

WHAT IS SEASONAL AFFECTIVE DISORDER?

SAD is a form of depression that follows a seasonal pattern. It most commonly begins in autumn or winter and improves as spring arrives. Symptoms can include persistent low mood, loss of interest in activities you would normally enjoy, fatigue, difficulty concentrating, increased sleep, changes in appetite and a tendency to withdraw from others. For some people, these symptoms can significantly affect their work, relationships and everyday life.

So, how is it different from the winter blues?

The winter blues are generally milder. You might feel less energetic, miss the brighter days or find it harder to motivate yourself, but you can usually continue with your daily activities.

SAD is more debilitating. It can affect your ability to function and your enjoyment of life. It is not simply a case of disliking the weather or wanting to feel more positive.

WHAT HAPPENS IN THE BRAIN?

The science behind our response to seasonal changes:-
Our circadian rhythm is our internal 24-hour body clock. It helps regulate when we feel awake and alert and when we become sleepy. Light entering our eyes sends signals to the brain's internal clock, located in the hypothalamus.

When daylight hours decrease, this system may become disrupted in people who are vulnerable to SAD. Changes in melatonin, the hormone involved in sleep regulation, and serotonin, a brain chemical involved in mood, may contribute to symptoms. The exact causes of SAD are not fully understood, and several factors are likely to be involved.

WHAT CAN WE DO TO SUPPORT OURSELVES?

🌿 MAKE THE MOST OF DAYLIGHT. Get outdoors during the day, ideally in the morning. Even a short walk on a cloudy day can be beneficial.

🌿 KEEP MOVING. Regular physical activity can support mood, energy and general wellbeing. Start small and choose something you enjoy.

🌿 PROTECT YOUR SLEEP ROUTINE. Try to go to bed and get up at consistent times. Regularity helps support your body clock.

🌿 STAY CONNECTED. Make time for friends, family and activities that give you a sense of enjoyment or meaning. When our mood is low, withdrawing can feel easier, but connection matters.

🌿 BE KIND TO YOURSELF. If your energy is lower, break tasks into manageable steps rather than expecting yourself to operate at your usual pace.

A TIP FROM NEUROSCIENCE

Think of morning daylight as a signal to your brain that the day has begun. Getting outside early in the day can help synchronise your body clock, supporting your natural sleep-wake rhythm. A short morning walk can be a simple way to build this into your routine.

WHEN SHOULD YOU SEEK HELP?

If low mood persists, affects your daily life or returns in a similar pattern each winter, speak with your GP. SAD is treatable. Depending on your circumstances, treatment may include counselling or other talk therapies, medication or light therapy.

If you are considering a light box, seek medical advice about its suitability, particularly if you have an eye condition or take medication that increases light sensitivity.

We cannot control how much daylight the winter brings, but we can take steps to support our mental health through the darker months. Understanding what is happening is an important first step. And remember, you do not have to wait until things feel unbearable before reaching out for support.

IACP - Irish Association for Counselling & Psychotherapy
West Waterford Mental Health & Awareness
Network Ireland Waterford Branch
Waterford Chamber of Commerce
Healthy Waterford
Aware



https://www.irishexaminer.com/lifestyle/healthandwellbeing/arid-41927771.html

10/10/2026

🌿💚 **WORLD MENTAL HEALTH DAY 2026
PRIORITISING OUR MENTAL HEALTH AND WELLBEING** 💚🌿

This World Mental Health Day, let’s take a moment to pause, reflect and remind ourselves that our mental health matters just as much as our physical health. 🤍

In today’s busy world, where we are often juggling work, family, responsibilities and the expectations we place on ourselves, it can be easy to put our own needs at the bottom of the list. We keep going, keep showing up for others and sometimes forget to check in with ourselves.

But looking after our mental health is not selfish, and it is certainly not a luxury. It is an essential part of living a healthier, more balanced and fulfilling life. 🌱

The good news is that there are many ways we can nurture our mental wellbeing, and sometimes the simplest things can have a profound impact. 💚

🌳 **THE BENEFITS OF NATURE AND THE OUTDOORS**

Have you ever noticed how a walk in the fresh air can help clear your head, lift your mood or put things into perspective?

Spending time in nature can help us slow down, reduce feelings of stress and create space away from the constant noise and demands of everyday life. Whether it is walking along the beach, exploring a forest, sitting in a garden or simply noticing the trees and birds around us, connecting with nature can support our emotional wellbeing and help us feel more grounded. 🍃

We don’t always need to have the answers or solve every problem in one day. Sometimes, we simply need to step outside, breathe deeply and give ourselves permission to pause. 🌿

💚 **THE VALUE OF TALK THERAPY**

There is real value in having a safe, confidential space where we can talk openly about what we are experiencing without fear of judgement.

Talk therapy can help us make sense of our thoughts and feelings, process difficult experiences, recognise patterns in our lives and develop healthier ways of coping with challenges. It can also help us build self-awareness, strengthen relationships and feel less alone when life becomes overwhelming. 🤍

We don’t have to wait until we reach breaking point before seeking support. Talking to a qualified mental health professional can be a positive step towards understanding ourselves better and taking care of our emotional health.

Remember, asking for help is not a sign of weakness. It is a sign of courage, self-awareness and a willingness to invest in yourself. 💚

✨ **HOW COACHING CAN SUPPORT MENTAL WELLBEING**

Coaching can also play a valuable role in supporting personal growth, confidence and overall wellness.

Sometimes, we know we want things to change, but we are unsure where to begin. We may feel stuck, overwhelmed by choices, disconnected from our values or uncertain about the next chapter of our lives.

Coaching provides a supportive space to pause, reflect and explore what really matters to us. Through thoughtful questions, reflection and goal-setting, coaching can help us recognise our strengths, challenge limiting beliefs, build confidence and take practical steps towards positive change. 🌱

It can support us in developing healthier habits, creating better boundaries, improving work-life balance and building greater clarity, resilience and purpose.

Whilst coaching is not a replacement for therapy or appropriate mental health treatment, it can complement other wellbeing practices and help us move towards a more intentional and fulfilling life. ✨

🌸 **SMALL STEPS. MEANINGFUL CHANGE.**

Looking after our mental health does not always require a major life change. Often, it begins with small, consistent acts of care.

🌿 Take a walk outdoors and reconnect with nature.
💬 Reach out to a friend or someone you trust.
🤍 Give yourself permission to rest without feeling guilty.
🧠 Seek professional support when you need it.
✨ Make time for activities that bring you joy and meaning.
🌱 Set boundaries that protect your energy and wellbeing.
💚 Be as kind to yourself as you are to the people you care about.

And perhaps most importantly, remember that you do not have to do everything perfectly. There will be good days and difficult days, and both are part of being human.

**MENTAL HEALTH IS NOT JUST ABOUT SURVIVING. IT IS ABOUT CREATING THE CONDITIONS THAT HELP US THRIVE.** 💚

This World Mental Health Day, let’s continue to break down the stigma surrounding mental health, encourage honest conversations and create workplaces, families and communities where people feel safe to speak up, ask for help and access the support they deserve.

Let’s also remember that wellbeing looks different for everyone. What helps one person may not help another, and that is perfectly OK. The important thing is to find the support, practices and connections that work for you. 🤍

You do not need to wait until you are struggling to prioritise your mental health. You deserve care, support and space to grow at every stage of life. 🌷

💚 **Your mental health matters. Your wellbeing matters. YOU matter.**

💬 **A QUESTION FOR YOU:** What is one thing that helps you look after your mental wellbeing — spending time in nature, talking things through, working with a coach, practising mindfulness or something else entirely?

Share in the comments if you feel comfortable. Your experience might be exactly the encouragement someone else needs today. 💚

Let’s keep the conversation going, not just today, but every day. 🌿✨

Get in touch if you would like to talk or if you have any questions.

Https://monicajackman.ie

09/10/2026

05/10/2026

The days are flying by, dont miss your chance to book our October event happening this Thursday from 5.30 pm at The Tower Hotel Waterford. Featuring a session exploring building self belief, confidence and resilience - lead by our member Monica Jackman Coach and Counsellor

https://networkireland.ie/events/EventDetails.aspx?id=2090002&group=



Network Ireland
Waterford Local Enterprise Office
AIB

05/10/2026

Building Self-Belief and a Confident Mindset. Believe in yourself. Trust your abilities. Take the next step.

Join Monica Jackman Coach and Counsellor World Association of Coaching with Neuroscience accredited Life and Leadership Coach with Neuroscience, IACP - Irish Association for Counselling & Psychotherapy accredited Counsellor and mentor on the Network Ireland Mentorship Programme, for a practical and engaging session exploring how we can build confidence, self-belief and resilience.

As part of the Network Ireland Waterford Branch Branch 2026 theme of Believe, Monica will explore the neuroscience behind confidence and self-belief, and how our thoughts, emotions and mindset can influence the way we respond to challenges and pressure.

Together, we will look at:-
• What confidence really means and how we can develop it
• The connection between our thoughts, behaviour and mindset
• How our values and goals can strengthen self-belief
• Practical ways to manage pressure and maintain clarity
• How to develop greater resilience when things dont go as planned
• Simple strategies that can be used in everyday life and work

The session will include neuroscience based information, guided exercises, reflection, a discussion in pairs, followed by group discussion creating an opportunity to pause, learn, connect and reset. You will leave with practical tools to help you strengthen self-belief, build confidence, manage pressure and support your mental wellbeing.

And at the heart of the session is something very simple: businesses are nothing without their people. Whether you are a founder, business owner, manager or employee, investing in yourself and your wellbeing can make a real difference - both personally and professionally.

5.30pm Lite bites and networking.
6pm 2-hour session with reflection and practical exercises, a short discussion in pairs, comfort break followed by a Q & A session with group discussion ending at 8pm.

This is also open to non members of all sexes.

Register here: www.networkireland.ie

When: 08/10/2026 1 7:30 Where: The Tower Hotel, The Mall, Waterford.

26/09/2026

Follow me or tag a friend to enter a competition for a free coaching session online with me.

25/09/2026

I'm looking forward to presenting a workshop for Network Ireland Waterford Branch in the Tower Hotel & Leisure Centre Waterford on the 8th October. Registration is open at www.networkireland.ie