Live ChatArticle written with SSAFA Welfare Officer: Caroline Coley
"Banishing the blues" can be overly optimistic and even unachievable, because mood cycles are a natural part of life. You can’t be up all the time, but reciprocally, being down all the time is likely to be damaging. In this article, Welfare Officer Caroline Coley of the RAF North region gives an insight into managing life’s lows.
Low mood is something we all experience from time to time.
But from a professional’s, such as Caroline’s, perspective, it’s about helping people recognise that these feelings are normal, temporary, and manageable - either with self-help or by turning to someone who can help.
“A low mood can show up in many ways, and out of the blue,” begins Caroline. “For some, it’s waking up and wanting nothing more than a duvet day. For others, it can spiral into panic attacks or feelings of isolation.”
“Routine is so important,” she says. “Having a reason to get up – whether it’s a dog to walk, family to go out with, or plans with friends – can make all the difference. When you’re on your own, that motivation is sometimes harder to find.”
Caroline encourages people to be kind to themselves and focus on small things that bring comfort: a warm bath, a good meal, a chat with someone.
“It’s about finding what makes your heart sing,” Caroline notes. “For some, it’s dancing in the kitchen; for others, it’s a walk by the sea or listening to birdsong. There’s no – forgive the Armed Forces joke – uniform approach.”
While low mood is often temporary, Caroline stresses the importance of talking.
“Sharing how you feel really helps. If you don’t have someone close, there’s always someone out there, like the Welfare Officers of the RAF PS & SWS, willing to listen.”
“And if feelings persist or worsen, professional help - whether through a GP or counselling - may be needed.”
Almost everyone in the RAF community knows that isolation can be a challenge, especially for those far from family. Winter months, and for those whose duties see them working in a bunker with long hours underground, or on night shifts, dark days away from daylight can amplify low mood.
Caroline adds: “But there are positives too, and nature is powerful. A walk in the bracing sea or country air or a bike ride, for example.” Also, making the most of community hubs, joining local clubs away from the station, or looking at local volunteering opportunities can all help.
“And mindfulness, breathing, and yoga… these things can calm the mind and lift the spirits.”
Creativity is another tool she recommends. “Journaling is great. Write down how you feel and reflect later. Art, music, writing, or whatever sparks joy.”
She also warns against common pitfalls like alcohol, so-called “retail therapy,” or excessive gaming, which can deepen loneliness. “It’s all about balance,” she adds. “Work, life, and self-care.”
Caroline often helps people set small, achievable goals, such as planning a coffee with a friend or booking family visits. “Having something to look forward to is so important.”
Her final message? “Be kind to yourself and recognise your feelings and emotions are perfectly okay. In fact, it’s more than okay: you are allowed to have these feelings, and we, PS&SWS Welfare Officers, are here for you to come and have a chat with over a brew to let you offload and to share what's going on right now, however you’re feeling.”
Caroline ends with one thought: “This is our one life. Got to live it and love it.”
The NHS have released a guide to low mood and depression, with a video you can watch, which we recommend looking at if you are feeling low: