Beating the Winter Blues

Introduction

The short days and long nights of winter can take a toll on your mental health. Here is your ultimate guide to lifting your spirits this season.

The winter months are notorious for dampening people's moods. In fact, over 1 million people in the UK suffer from seasonal affective disorder (SAD) between September and April each year. The lack of sunlight during winter is thought to disrupt your circadian rhythm and serotonin levels, contributing to low mood, fatigue, a lack of motivation, and even depression.

But you don't have to let the winter blues win. There are many proactive steps you can take to boost your mood until spring returns. This comprehensive guide shares evidence-based tips on everything from light therapy to changes in mindset and lifestyle habits that can help you beat the winter blues.

Understanding the Winter Blues

Before diving into solutions, let's quickly understand what contributes to the winter blues:

• Lack of daylight: Shorter days and limited sunlight exposure disrupts your body clock and suppresses mood-boosting serotonin. This can make you feel down.
• Cold temperatures: The cold, dreary weather can keep you cooped up indoors instead of getting outside. This inactivity breeds low energy and gloominess.
• Isolation: People socialise less during the colder months, leading to increased loneliness.
• Unhealthy habits: Comfort eating, weight gain, disrupted sleep routines and drinking are more common in the winter. This worsens mood.
• Lifestyle disruptions: Challenges like holiday stress or seasonal unemployment also take a toll.

Understanding these causes is key to targeting remedies. Now let's explore solutions...

 Winter Blues Solutions

1. Light Therapy

Light therapy involves sitting in front of a special bright light box that mimics natural outdoor light. This helps reset your circadian rhythm and lifts mood.

• Aim for 30 minutes per day within 45 cm of a 10,000 lux light box. Do this first thing in the morning.
• Place the light box on a table so light reaches your face at eye level indirectly. You can eat breakfast or read while doing light therapy.
• Light boxes for SAD treatment can be purchased starting from £40 on Amazon UK. Look for a reputable brand.

2. Exercise Outdoors

Exercising outdoors has been scientifically proven to boost mood significantly better than indoor workouts.

• Go for morning or midday walks, jogs, or bike rides to feel the sun on your face.
• Stick to a regular 3-5 times a week outdoor exercise routine. Just 30 minutes a day helps.
• Focus on low-intensity steady state (LISS) cardio like brisk walking, which raises your heart rate but lets you soak up your surroundings.
• Dress warmly in layers, wear sunscreen and reflective gear to stay safe.

3. Follow Cosy Hygge Principles

The Danish concept of Hygge promotes creating warmth, comfort and contentment during cold months.

• Light scented candles, sip ginger tea and relax under soft blankets in your comfortable clothes.
• Dim the lights, play calm music, dive into a good book, or chat with loved ones.
• Cook warming soups and baked goods like apple crumble and share with friends and family.

4. Take Vitamin D

Low vitamin D levels are linked to seasonal sadness since we get this important vitamin from sunlight. Taking supplements can help.

• Aim for 2000-5000 IU of Vitamin D per day from October to early March. Consult your doctor on exact dosage.
• Eat vitamin D-rich foods like oily fish, eggs, fortified milk and mushrooms. Get your levels tested.
• Take vitamin D with a meal that contains fat to aid absorption.

5. Follow a Mood-Friendly Diet

Your diet directly impacts your mood and energy levels. To beat the winter blues:

• Reduce inflammation by eating more omega-3 rich fatty fish, colourful fruits and vegetables.
• Boost serotonin with foods containing tryptophan, like nuts, seeds, tofu, cheese and turkey.
• Get enough vitamin B12 from meat, eggs and fortified milk/cereals to combat fatigue.
• Stay hydrated; dehydration worsens mood and cognition.

6. Seek Out Social Support

Loneliness peaks during the winter months. Avoiding isolation is key to maintaining good spirits.

• Lean on friends and family; make regular plans to catch up over cosy dinners, movies or game nights.
• Join our community wellness group for social support and fun activities.
• Share your feelings; talking to loved ones helps prevent bottling up emotions.

7. Add Cheerful Décor

Surround yourself with bright, uplifting elements to create a warm, cosy environment.

• Decorate with fairy lights, evergreens, candles and your favourite colours.
• Display cheery photos of family & friends, motivational quotes and happy memories.
• Get house plants;  having living greenery indoors lifts mood.

8. Get Outside Whenever Possible

Don't stay cooped up, even if it's cold, dreary or snowy. Being in nature is healing.

• During lunch breaks, take brief walks around the block or a nearby park.
• Run errands on foot instead of driving when you can.
• On weekends, visit outdoor winter markets and go on scenic winter walks/hikes.

9. Stimulate Your Senses

Engaging your senses has an instant mood-elevating effect. Try:

• Listen to upbeat music and podcasts. Create playlists to energise your day.
• Smell mood-boosting essential oils like lemon, lavender, peppermint and orange.
• Taste warming, nourishing foods and drinks like ginger tea, soups and hot chocolate.

10. Adopt Healthy Sleep Habits

Ensuring sufficient, quality sleep prevents fatigue and brightens your outlook.

• Keep a fixed bedtime and wake-up schedule, even on weekends
• Limit exposure to blue light from screens before bedtime
• Make your bedroom darker and cooler
• Do relaxing night routines like reading or light stretches

11. Manage Stress with Wellness Practices

High stress worsens mood and well-being. Regularly practice:

• Yoga: Studies show just 10-12 sessions reduce anxiety and depression.
• Meditation: Even 5-10 minutes daily can markedly boost mood. Try apps like Headspace.
• Journaling: Writing out your thoughts is cathartic and promotes gratitude.

12. Seek Professional Help

Consult your doctor or our health specialists if seasonal blues persist or worsen into major depression. Counselling or medication may be required in addition to lifestyle changes for lasting relief.

Conclusion

Don't let the dark, chilly days get you down. Proactively beat seasonal sadness with the comprehensive tips in this guide. Focus on increasing light exposure, physical activity, social and community connections, a healthy diet, and regular de-stressing and sleep habits. Implement a few changes at a time until you find what works for you. Stay positive; spring will come soon enough!