Wwith short days and colder temperatures many of us are starting to feel the weight of the winter blues. The lack of sunlight can disrupt our circadian rhythms and lower serotonin levels, leading to feelings of sadness and lethargy. This seasonal slump can sap our energy levels, dampen our mood, and make the winter months feel endless.
For those who have not experienced feelings like this before, this can be alarming. However, it is important to recognize that these feelings are common and can be managed. By understanding the causes and implementing proactive strategies, we can combat the winter blues and maintain a positive outlook.
Seasonal mood disorder
For some, the winter blues can develop into a more serious form of depression known as depression Seasonal mood disorder (heart broken). This condition is believed to be linked to the reduction in daylight hours, which can disrupt our internal clock and reduce the production of serotonin, a neurotransmitter that regulates mood.
Symptoms of grief include persistent low mood, loss of interest in activities, fatigue, difficulty concentrating, changes in sleep patterns, difficulty waking up, sleeping for long periods during the day, social withdrawal, and weight gain. If you suspect that you may be experiencing grief, it is important to seek professional help or at least reach out to a close confidant and let them know that you are feeling low.
How to get through the rest of winter
1. Maximize your exposure to daylight
One of the simplest and most effective ways to combat the winter blues is to maximize your exposure to natural light. Try to spend time outside during daylight hours, even if it’s just for a short walk. If possible, place your workspaces and living areas near windows to take advantage of the natural light.
2. Exercise regularly
Regular physical activity is a powerful antidote to the winter blues. Exercise releases endorphins, which are natural mood boosters. Try to incorporate some form of physical activity into your daily routine, whether it’s a brisk walk, a yoga session or a workout at the gym. If outdoor exercise isn’t appealing because of the cold, there are plenty of indoor activities to explore, such as home workout videos or joining a fitness class. It can help lift your mood.
3. Stay connected
Isolation can exacerbate feelings of depression and sadness. Make an effort to stay connected with friends and family, even if it is through virtual means. Plan regular social activities, whether it’s a coffee pick-up, a group video call, or a shared meal. Engaging in social interactions can provide emotional support and help you feel more connected.
4. Mindfulness and relaxation techniques
It can help manage stress and improve overall well-being. Exercises such as meditation, deep breathing exercises, reading or even a warm bath can reduce anxiety and promote a sense of calm. Even setting aside a few minutes each day for these self-care activities can make a significant difference.
5. Maintain a healthy diet
What we eat can have an enormous impact on our mood and energy levels. During the winter months, it’s tempting to indulge in comfort foods that are high in sugar and carbohydrates. While this can provide temporary satisfaction and give us a sugar hit, it can lead to energy crashes and exacerbate feelings of lethargy.
Instead, focus on a balanced diet rich in fruits, vegetables, lean proteins and whole grains. Foods high in omega-3 fatty acids, such as salmon and walnuts, can also help improve mood.
6. Seek professional help if needed
If you find that the winter blues are significantly affecting your daily life and you are struggling to cope, seek professional help. Therapists, psychologists and psychiatrists can provide valuable support and strategies for managing depression and anxiety. It is important to listen to your body and mind, and to seek help when needed.
In Australia, the crisis support service Lifeline is 13 11 14. In the UK and Ireland, Samaritans can be contacted on freephone 116 123, or email jo@samaritans.org or jo@samaritans.ie. In the US you can call or text National Suicide Prevention Lifeline on 988, chat further 988lifeline.orgor SMS HOME to 741741 to connect with a crisis counselor. Other international helplines can be found at befrienders.org
