Winter Blues: A therapist’s tips on how to survive the colder, darker months

The seasons are changing: the weather is colder, days feel shorter, and the evenings are darker. The struggle of waking up to darkness and returning home from work or school in the darkness, is one of the hardest parts of the transition to the colder months. For many people this time of year brings with it sadness. Around 12 million people across northern Europe are said to experience the ‘winter blues’, also known as Seasonal Affective Disorder (SAD). SAD is a type of depression related to changes in seasons and characterised by low mood and extreme fatigue. It begins in the autumn months and peaks in January and February. 

Check your vitamin D levels

Vitamin D has an important role in regulating our mood but given that sunlight is the main natural source of vitamin D, deficiency is common in the winter months. Low levels of vitamin D have been scientifically proven to be linked to seasonal depression. Research has shown that people who supplement vitamin D often see improvements in their depression. Correct vitamin D levels are known to help increase serotonin (the ‘happy hormone’). Discuss with your doctor testing your vitamin D levels and seeing whether supplements could be right for you. 

Maximise your exposure to light

Try to make your environment as bright and light as possible. The darker months can feel difficult to escape, but a few changes around your home or office can really make a difference: move your desk to near the window or take a walk at lunch time instead of staying in the office. (You could even consider using a daylight simulator or blue light therapy, if appropriate for you!)

Don’t be afraid to set boundaries & say no

It’s natural to have less energy in the winter months. As a result, it’s okay to be pickier about how you choose to expend that energy! Not going out after work or saying ‘no’ to that party on the weekend might be the most important way to preserve your energy when you’re feeling like you need that extra rest. Put yourself first and understand that you might simply need more rest at this time of year. 

Create a routine and stick to it 

Sticking to a regular schedule can help people who have trouble sleeping at night and waking in the morning, especially during the winter months. Try finding a routine that motivates you to wake up in the morning – perhaps including your favourite breakfast foods or some light exercise – and an evening routine that helps you to wind down and really relax – maybe a guided yoga session or reading a good book. Having routines that help to structure your morning and evening in a positive way can really help with that adjustment to the colder and darker months. 

Get moving 

Getting outside to do some exercise can have a positive impact on seasonal depression. Even if you can’t get outside due to bad weather, exercise indoors can have an equally effective impact on your mood and well-being. Research has shown even a 15-minute walk is enough to increase important neurotransmitters that help to energise you and balance your mood. 

Practice mindfulness

Mindfulness has been shown to decrease rumination, negative thoughts and emotional responses and improve physical health. Ways you can practice mindfulness include going for a mindful walk (with no distractions), practicing yoga and journalling. Writing down your thoughts is known to have a positive effect on your mood. Letting your thoughts flow freely and expressing yourself can help ‘get out’ some your negative emotions and lessen the negative emotions you might be experiencing. One way to mindfully journal is by practicing gratitude. You may also be spending less time around friends during the colder months, so journaling is a good way to express yourself if you can’t talk to someone in person. 

Embrace it

Try leaning into the colder months and enjoying the changing seasons. In Scandinavian countries (which have some of the longest winters), the concept of ‘hygge’ is embraced. This brings with it an ethos that winter is a time to slow down, enjoy being at home and spending time inside.

Being proactive about the upcoming changes to the weather and available daylight is the best way to tackle it. Following some of these tips can hopefully help you feel happier and brighter, so you don’t feel as defeated this autumn and winter. Do you have any other tips or advice to cope with the upcoming colder, darker months? Comment them down below!