Winter Blues

At this time of the year many people are affected by the “Winter Blues”. This is characterised by a drop in energy levels, feelings of lethargy and low mood. The good news is that you don’t have to wait until Winter is over before you feel better. There are simple steps that you can take now that will begin to make a difference to you from day one.

Is it Winter Blues or is it SAD?

SAD (Seasonal Affective Disorder) is a type of depression that is related to changes in the seasons. Whilst it may begin in the Autumn it is usually most apparent during the Winter months. Interestingly, there is also another form of SAD that begins in the Spring and continues through the Summer, although this is less common. The symptoms of SAD are significantly more severe than Winter Blues and include feeling depressed for the majority of the day on almost every day, sleeping excessively, experiencing low energy levels, concentration difficulties, craving carbohydrates and overeating. Additionally, you may experience feelings of worthlessness and hopelessness and begin to have suicidal thoughts.

The symptoms of Winter Blues, in contrast, are milder in effect and less long lasting. They tend to be related to lifestyle changes which are apparent at this time of the year e.g. a reduction in physical activity and social engagement. The Winter Blues may result in you feeling less motivated and joyful than you normally are, but these symptoms do not affect you in your day to day living to the degree that the symptoms of Seasonal Affective Disorder do.

I think I have the Winter Blues – what can I do to feel better ?

Prioritise your access to natural light.

Choose to go outside whenever you can and especially in the mornings.

Sit near windows.

Consider using a light therapy lamp daily.

Move more.

Exercise boosts not only your energy levels but also your levels of serotonin (the happy hormone. Even gentle exercise (e.g. Yoga or Tai Chi) can be effective in raising your mood.

Connect with others.

Spending time with others, whether chatting on the phone, meeting for coffee, or going out together are all positive ways to reduce any feelings of isolation that the Winter months can bring.

Spend time in Nature.

Being in Nature is perhaps one of the quickest ways to restore and renew yourself. Your heartbeat drops, you become calmer and your breathing slows as your senses engage with all that is around you. Even just spending 20 minutes in nature can have a powerful and positive effect on your wellbeing enabling you to return to your original focus with a fresh perspective, enhanced clarity, and insight.

Eat thoughtfully.

Making careful choices about the type of food you eat can have a positive effect on your energy levels.

Complex carbohydrates (e.g. sweet potatoes and porridge) release energy slowly enabling you to avoid the energy rushes and crashes that sugar and processed foods can cause.

Maintain a regular sleep routine.

A regular sleep pattern will maximise the restorative benefits you will gain whilst you are asleep. To set a firm foundation for this practice ensure that your pre-sleep routine incorporates good sleep hygiene.

Set aside time for quiet reflection.

This could take the form of chanting, meditation, journaling, or maintaining a gratitude diary. The practice brings calmness and clarity that will last far beyond your quiet reflection time.

While the Winter Blues may affect your mood and motivation, they are not insurmountable. By following the above suggestions, you can gently redress the balance through small, regular acts of self-care that will enable you to shake off the Winter Blues and live each day fully, with gratitude and appreciation.