As the days grow shorter and temperatures drop, many of us experience a seasonal dip in mood, often referred to as the "winter blues." For some, this may develop into Seasonal Affective Disorder (SAD), a type of depression linked to the lack of sunlight during autumn and winter. Thankfully, there are practical strategies to help combat these feelings and maintain mental well-being throughout the colder months.
Natural sunlight can significantly impact mood and energy levels. Whenever possible, spend time outdoors during daylight hours, especially in the morning. Even a brisk 20-minute walk can help regulate your circadian rhythm and boost serotonin levels. If outdoor exposure is limited, try arranging your living space to let in more natural light.
For those with limited access to daylight, light therapy can be a game-changer. A light box that mimics natural sunlight may help regulate sleep patterns and mood. Ideally, use it in the morning for around 20-30 minutes to maximise its effects.
Exercise is a natural mood booster, releasing endorphins that combat feelings of sadness. Whether it’s a home workout, a dance class, or a winter hike, find an activity you enjoy and aim for at least 30 minutes of movement most days.
Winter can trigger cravings for sugary and high-carb foods, but a balanced diet is essential for mental health. Include foods rich in omega-3 fatty acids (like salmon and walnuts), whole grains, and plenty of fruits and vegetables to support brain function.
Consistency is key for stabilising mood and energy levels. Set regular times for waking up, meals, and sleep. Sticking to a schedule can reduce the feelings of chaos and fatigue often associated with winter.
Isolation can exacerbate feelings of sadness during winter. Make an effort to stay connected with friends, family, or community groups. Whether it’s a coffee catch-up or a phone call, social interactions can provide much-needed emotional support.
Mindfulness techniques, such as meditation and yoga, can help manage stress and improve focus. Deep breathing exercises or guided meditation apps are great tools to keep you grounded during stressful times.
The Danish concept of “hygge” encourages creating a warm, comforting space to counteract the gloom of winter. Think soft blankets, warm lighting, and a good book or relaxing music to make your home a sanctuary.
While it may be tempting to indulge in hot coffees or festive drinks, too much caffeine or alcohol can disrupt sleep and exacerbate anxiety. Opt for herbal teas or water to stay hydrated and balanced.
If your symptoms persist or significantly interfere with daily life, don’t hesitate to seek support from a mental health professional. Therapies such as cognitive behavioural therapy (CBT) or medication may be recommended to help manage more severe cases of SAD.
The winter months can undoubtedly be challenging, but small, intentional steps can make a big difference in how you feel. By prioritising self-care, fostering connections, and embracing healthy habits, you can keep the winter blues at bay. Remember, seeking support is a sign of strength, and help is always available.
To discuss if counselling could help you tackle your lower mood, please feel free to schedule a free initial 15-min Zoom call with Alicja Ligeza from Lisbon Counselling practice.
*The information provided in this blog post is for general educational and informational purposes only and should not be construed as medical or mental health professional advice. If you are struggling with any of the issues described in this post, please seek appropriate personalised help from a qualified mental health professional.
Sources:
Mental Health Foundation, Coping with the winter blues. Available at: https://www.mentalhealth.org.uk
NHS, Seasonal Affective Disorder (SAD). Available at: https://www.nhs.uk
Mind, How to cope with the winter blues. Available at: https://www.mind.org.uk
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