The Winter Blues – or Seasonal Affective Disorder – affects up to 1 in 3 of us in the UK every year.
While the exact cause of Seasonal Affective Disorder (SAD) isn’t fully understood, it’s typically linked to a lack of sunlight exposure during darker autumn and winter months.
The main theory is that this lack of natural light prevents a part of our brain called the hypothalamus – which controls your autonomic nervous system and hormones – from working properly.
These changes to our brain can impact:
- Melatonin production – a hormone that makes us sleepy
- Serotonin production – a hormone which impacts mood, appetite and sleep
- Circadian rhythm – our internal ‘body clock’
Those struggling with SAD can experience symptoms like:
- excessive tiredness
- sleep problems
- unsociable behaviour
- irritability
- overeating
- feelings of hopelessness
- and depression.
SAD can interfere with our daily lives if left unaddressed, but there are things you can do to beat the blues.
In this article, we’ll discuss five simple things you can do to help keep the winter blues at bay.
1. Stick to a routine
While it might feel like an impossible task when depression sets in, creating and maintaining a routine can be a fantastic first step to beating the winter blues.
Try to incorporate regular movement, even if it’s just a 20 minute walk each day, stick to a regular sleep schedule, eat meals at a similar time each day and commit to making time for self-care (more on that later).
A consistent routine can help reduce stress and anxiety, help you form good habits, and improve your overall mental health and wellbeing.
2. Make the most of natural light
We don’t get a lot of it during the winter, but exposing yourself to natural light helps your body boost its levels of Vitamin D.
In turn, this improves our circadian rhythm, sleep pattern, focus, productivity, and boosts mood.
Experts suggest that exposure to natural light as early as possible in the day can be considerably more beneficial.
But if you feel that you’re still not getting enough natural light despite spending time outside each day, it could be worth taking a Vitamin D supplement (check with your GP first) or investing in an SAD lamp to increase your exposure through light therapy.
3. Eat well
You might be tempted to rely on comfort food and quick freezer food when you’re feeling low, but eating a balanced diet is one of the best ways to balance your mood naturally.
And remember, healthy eating doesn’t have to mean eating a salad for breakfast, lunch and dinner.
Start by focussing on getting your 5 a day and look up winter warmer recipes like homemade soups and stews, pies served with plenty of veg, and hearty meals that you’ll enjoy eating and will make you feel good from the inside out.
Leafy greens, fish, winter berries, eggs, walnuts, beans and whole grains are great examples of mood-boosting ingredients to incorporate in your diet.
4. Make time for yourself
Carve out some time each week – or ideally every day – to spend doing things you enjoy.
Focus on activities that reduce your stress levels and help you relax – read a good book, listen to your favourite music, have an at-home spa session, meet up with friends and family or do something creative.
Meditation and relaxation techniques like deep breathing, yoga, body scanning and visualisation can also be beneficial.
5. Seek help
If you’re struggling and your symptoms are affecting your day-to-day life, don’t be afraid to seek help.
Speak to your GP about how you’re feeling and discuss coping strategies.
Additional treatment may involve talking therapies or antidepressant medications such as selective serotonin reuptake inhibitors (SSRIs).
If you’d like more information on Seasonal Affective Disorder, visit the NHS website.
