Ways To Beat The Winter Blues

Shorter daylight hours, grey skies and chilly frosts are a sure sign that winter is on its way. And for some people, this can have an effect on their general wellbeing, creating feelings of sadness, fatigue and in some cases, changes in eating habits. Although some of the symptoms of the winter blues are less severe than those of Seasonal Affective Disorder (SAD), they can still impact your daily routine.

Symptoms of winter blues

Symptoms of the winter blues may differ from person to person but there are some common signs to look out for if you think you might be affected:

• Fatigue
• Change in sleeping habits
• Low mood
• Change in appetite

What causes the winter blues?

It’s believed that the lack of sunlight contributes most to the winter blues as your body doesn’t receive as much vitamin D as it would during the spring and summer months. Our body needs sunlight to regulate the production of melatonin, which can make us feel tired and lethargic. Sunlight also produces serotonin, the feel-good hormone, which lifts our mood. Another factor is that our internal body clock can be disrupted when there is less sunlight, meaning we tend to sleep more as the mornings and evenings are darker.

But the good news is there are ways you can reduce these symptoms of winter blues and lift your mood.

Spend more time outdoors

Although the cold and wet weather can put us off going outside in the winter, being outdoors in natural sunlight is a great way to boost your serotonin levels. Make sure you get wrapped up and dress appropriately, and you might even start to love your winter walks. In a study published by Sage Journals, it was found that “pleasant weather was related to higher mood, better memory, and broadened cognitive style during the spring as time spent outside increased.”

Keep active

Exercise is one of the best ways to improve your mood. Just 20 minutes of physical activity a day has been proven by experts to reduce symptoms of depression. Whether you go to the gym, go for a bike ride or swim at your local pool, you’ll notice a significant improvement in your mood when you move more.

Stick to a regular bedtime routine

A good night’s sleep is one of the most important factors in maintaining our mental and physical wellbeing. While it might be tempting to sleep in longer and go to bed earlier when it’s dark, it’s more beneficial to stick to a normal routine. Set your alarm every morning so that you are getting a similar amount of sleep each night, roughly 7 hours, even at weekends.

Keep a healthy diet

Winter has a habit of making us crave sweet foods and carbohydrates and although it can provide us with some comfort for a short period of time, it will soon cause us to feel more tired and lethargic. Try to avoid too many carbs and opt for high protein foods instead such as fish, eggs, white meats, vegetables and pulses. As well as increasing your energy levels, they will also improve your overall wellbeing.

Further information

If your mood plummets during the winter months and you think you could be suffering from Seasonal Affective Disorder (SAD), a type of seasonal depression, join us for our webinar 'Coping With SAD – An Acceptance Commitment Therapy Approach' which is taking place on Thursday 24 November 2022 from 12-12.45pm GMT. 

Book your FREE place and join us!