As summer fades away and the days start to get shorter and colder, many people can feel their mood start to shift, too.
Afterall, the shorter days have practical implications. No more picnics or strolls nursing melting ice cream, and no more careless evening strolls.
But for some of us, the change in seasons stirs a more noticeable shift in their mood, one that happens every year, and lasts through the autumn and winter, lifting only when spring arrives and the sun returns.
For most, this can be understood as winter blues, which isn’t pleasant, but also isn’t a medical diagnosis. Many people may find that, once their body clock adjusts to the new season, they adapt, and enjoy everything winter has to bring.
But in rare cases, winter blues can be something more serious. Seasonal affective disorder (SAD) is a type of depression that scientists think happens when our brains are exposed to less sunlight. As we go into winter, people with SAD may produce more melatonin, which can affect our mood, sleep and appetite. Over time, it can affect their ability to function properly, such as a persistent low mood and irritability, and their interest in the hobbies and activities they enjoyed in summer.
So how can you manage the winter blues?
With SAD, it’s important to see your GP to discuss the best course of action. There is evidence to suggest that cognitive behavioural therapy (CBT) can help some people struggling with SAD.
But when it comes to milder cases of winter blues, there are plenty of things you can do to help alleviate your mood and better enjoy the winter months – starting at home.
Start at home
It’s important to maximise your exposure to natural light over the winter months – which can be quite a challenge when faced with British weather. But allowing as much light into your home as possible throughout the day will help send messages to your brain that it’s daytime. Getting that slither of morning light could be the difference between feeling lethargic all morning, or having the energy to dig out all your winter clothes from the depths of your wardrobe.
So, open your curtains and blinds as soon as you wake, and leave them open all day, making sure there are no objects or furniture obscuring any winter sun that comes your way. It might also be a good time to tweak how your furniture is laid out so that you can sit down for lunch at the window, for example, and maximise your sunlight exposure through the day.
“…allowing as much light into your home as possible throughout the day will help send messages to your brain that it’s daytime…”
Venturing outside
It’s also important to bring nature inside as much as possible while there are fewer opportunities to be outdoors for any substantial period of time without losing the feeling in your fingers and toes. This means adding plants and flowers around your home as much as possible, to boost your wellbeing and keep you connected to nature through the colder months. A lone sprig of mistletoe at Christmas just won’t cut it.
On days where the weather is milder, try to prioritise getting outside for a walk. Not only will you feel better breathing in the fresh air, your mind will also benefit from the physical activity. Even better – you could invite friends or neighbours along, or join a local walking group for the added social benefits. Or, attend a local wreath-making workshop to bring you closer to nature while also connecting with others.
“…it’s important to make and keep plans with friends and family through winter…”
Keeping an active diary
As well as walks, it’s important to make and keep plans with friends and family through winter, even if the weather makes you want to stay home and hide under the duvet. Plan fun activities and promise yourself you’ll stick to them no matter what the weather is doing when the day comes around.
Winter is what you eat
It’s also important to be particularly mindful of your diet during winter. A healthy, balanced diet is crucial to feeling your best, while you should also consider taking daily vitamin D supplements (after checking with your GP that it’s okay to do so). The NHS recommends taking a daily 10 microgram vitamin D supplement between Octoberand March.
Not only will lots of fruit and vegetables help keep your immune system fighting fit, but a diet high in raw fruit and vegetables in particular has been linked with better mood. They might not be the first choice in winter, but try to keep up with the colourful salads and smoothies usually associated with summer.
“A healthy, balanced diet is crucial to feeling your best”
While there’s not much we can do about the darker, colder weather, the winter months offer plenty of opportunities to boost of mental health in ways that don’t include afternoons on the beach. Trying to maintain our connection with nature, friends and family, sunlight and salads can all have mood-bosting effects. You might not even notice it’s winter, at all.
