As the days grow shorter and temperatures drop, many people find themselves battling the ‘winter blues’—a mild form of seasonal affective disorder (SAD) that can dampen mood and energy. While the season brings challenges, there are proven strategies and theories to help prevent and manage these feelings, keeping your mind and body in balance.
The University of California says,
“The cooler weather and less daylight during the winter months can cause many of us to feel less motivated and even disengaged in everyday life.”
Futhermore, NHS England’s theories about this drop in mood state are that the lack of sunlight affects the production of serotonin, the chemical that plays a major role in mood regulation.
In addition, lower light levels in winter may disrupt your body clock because your body relies on sunlight to regulate important functions. As a result of less sunlight, the sleepy hormone ‘melatonin’ is produced at a higher-than-normal level.
Symptoms of seasonal affective disorder, according to the NHS, include:
- Irritability
- Persistent low mood
- Loss of pleasure in activities you used to enjoy
- Feelings of worthlessness and despair
- Having a lack of energy
- Feeling tired throughout the day
- Sleeping longer than usual and finding it difficult to get up in the morning
- Difficulty concentrating
- Weight gain through craving carbohydrates
So how can you prevent these feelings during the cold season?
Getting active
Staying active in the winter is beneficial for your mental and physical health! Loyola Medicine states that cold weather causes your heart to work harder to pump blood as your body works harder to stay warm.
Regular exercise improves blood circulation and blood pressure. Moreover, regular exercise strengthens your immune system, which reduces the risk of pesky colds!
Additionally, keeping your blood pumping through exercise and remaining active also aids in reducing anxiety, stress and fatigue as well as improving self-esteem and optimism which usually plummet when seasonal depression arises.
The NHS recommends that adults aged 19-64 do at least 150 minutes of moderate exercise each week, four to five days a week or a little bit every day.
Types of activities
The NHS recommends 150 minutes of ‘moderate aerobic activity’ which they describe as an activity that ‘will raise your heart rate, and make you breathe faster and feel warmer.’ These activities include:
- Water aerobics
- Riding a bike
- Brisk walking
- Dancing
- Doubles tennis
- Hiking
- Pushing a lawn mower
- Rollerblading
‘Vigirious activity’ is also recommended if you can do so. A ‘vigorous-intensity activity makes you breathe hard and fast.’ Examples of this would include running and swimming or sports like football, anything that you have to put extra effort into.
Additionally, if you don’t like getting your sweat on, you can always schedule a time during the day for a tranquil nature walk. Anything that is still keeping you active, big or small can make a massive difference in your mental health and wellbeing.
Moreover, thanks to the internet, there are plenty of indoor activities and workouts to keep out of the cold!
Apps such as TikTok provide free exercise videos that you can do in the comfort of your own home, whether it’s a stretch or a dance. Live Zoom classes are also available and easy to find if you prefer the teaching and company.
Taking Vitamins
If heading out for a mental health walk or run isn’t lifting your mood as much as you’d hoped, consider adding a vitamin boost to your routine. Vitamin D, in particular, is often recommended for a mood lift during the darker seasons. While our bodies naturally produce vitamin D through sun exposure, the limited sunlight during winter often isn’t enough to meet our needs.
A lack of vitamin D can be detrimental to our mental health. A study from the National Library of Medicine concluded that:
‘Several clinic trials have shown vitamin D supplementation to be an effective way of treating depression.’
Moreover, Boots Healthhub says:
“Vitamin D plays an important role, contributing to the normal function of the immune system.”
Highlighting its added benefits beyond mood support. Foods high in Vitamin D include red meats, tuna, egg yolks and milk.
Additionally, vitamin C also proves to have a positive effect on mood and can be found in foods such as broccoli, bell peppers, oranges and strawberries. Dr Albers from the Cleveland Clinic says:
“One of the best things you can do to help your immune system and to boost your mood is to add foods that are high in vitamin C.”
Lightening up your day
If you are unable to get out and bask in the little sunlight available in the winter months, there are other alternatives available!
The NHS recommends ‘light therapy’ to help with the lack of sunlight. Light therapy is ‘where a special lamp called a light box is used to simulate exposure to sunlight.’ The National Institute of Mental Health explains that in this treatment, individuals spend about 30–45 minutes each morning sitting in front of a bright light box (10,000 lux), typically from autumn through spring.
Futhermore, this light box is approximately 20 times brighter than standard indoor lighting and is designed to filter out harmful UV rays, making it a safe option for most people. This is easily available online!
Finding yourself in a dark place
As the days grow shorter and darker, prioritizing your mental health becomes increasingly important. Seasonal changes can have a significant impact on mood and well-being, so recognizing when to seek professional support is essential, especially if feelings of low mood persist or worsen over the season.
While it’s good to be mindful of when to reach out to a doctor, many small actions can help you cope with the winter blues.
We’ve listed some ideas above, but remember that everyone’s mental health journey is unique—what works for one person may not work for another. If you try certain methods and they don’t feel right for you, that’s okay. The important thing is to keep exploring options that support your well-being.
Mind Charity offers several valuable recommendations for maintaining mental health during challenging times:
- Talk to someone: Sharing what you’re going through can help lighten the emotional load.
- Keep a diary: Writing down your thoughts and feelings can help you process emotions and identify patterns.
- Plan for difficult times: Preparing for tough days can make them feel more manageable.
- Try peer support: Connecting with others who understand can create a sense of solidarity and understanding.
- Learn ways to relax: Techniques like meditation, breathing exercises, and mindfulness can help ease stress.
- Look after your physical health: Regular exercise, a balanced diet, and quality sleep are key to supporting mental resilience.
Make the most of any sunlight when it’s available, and keep moving to support both body and mind! Embracing even small changes can make a difference in how you feel through the season.
