Winter can be a difficult time of year. For many of us, the shorter, darker days and miserable weather make it harder to get out of bed, go outdoors and maintain our healthy routines. Coupled with the social stressors and expectations that can come the holiday season, it’s unsurprising that the winter months can take a toll on our physical and mental wellbeing. We might find ourselves more irritable and emotional than usual or feel drained and demotivated. However, instead of struggling through the winter months and waiting until January 1st to set some healthy new year’s resolutions, autumn is a great time to check in with yourself and find ways to support your wellbeing during this time of year. In this blog post, we will look at 10 ways that you can help yourself feel and function better in the coming months.

Winter blues vs. seasonal affective disorder

People often use the words ‘winter blues’ and ‘seasonal affective disorder’ interchangeably. While there are overlaps between these terms, there are also some important differences:

The winter blues are a temporary mental state characterised by feelings of sadness and tiredness during the winter months. While the winter blues can definitely make us feel down and drained, it does not interfere with our daily functioning and it is not a clinical diagnosis. Consequently, it can generally be managed with lifestyle changes (keep reading to find out more about this). 

In contrast, seasonal affective disorder (SAD), sometimes referred to as “winter depression” or “season depression”, is a sub-type of depression that typically becomes more severe during the winter. However, there are some people with SAD who experience worse symptoms during the summer months and report feeling better in the winter. The symptoms of SAD are similar to those of general depression and can have a significant impact on a person’s ability to function in their day-to-day life. In addition to lifestyle changes, some common treatments for SAD are light therapy, talking therapies and medication. 

It’s normal to feel ‘blue’ from time to time but if these feelings persist it can be a sign of SAD or depression. If you think you might be depressed or experiencing SAD, seek support from your GP and/or mental health professional.

What causes a shift in mood and energy levels during the winter months?

Although scientists don’t fully understand why some people struggle during the winter or why others experience SAD, research suggests that there are several factors that can contribute to feelings of sadness or depression during the winter months (1, 2). For instance, a reduction in daylight hours can increase the levels of melatonin in the body. Melatonin is a hormone that your brain produces in response to darkness and it helps regulate your internal biological clock (circadian rhythm). When your melatonin levels are high (usually at night), it promotes fatigue, relaxation and sleep. So if you have elevated levels of melatonin in the winter due to the darker days, it can make you feel more tired and sleepy.

Another biological factor that might contribute to the winter blues and SAD is a decrease in the activity of the brain chemical (neurotransmitter) serotonin. This neurotransmitter is dependent on vitamin D, something we mainly get from sunlight. Therefore, when there’s a reduction in sunlight, our levels of vitamin D decrease which in turn causes a drop in serotonin. Serotonin has various functions in the body, including regulating mood, sleep, appetite, and cognitive functions, like learning and memory. Therefore, a reduction in serotonin during the winter is thought to play a role in depressive feelings as well as other physical and mental symptoms.

Psychologically, transitioning into winter can be challenging because it can come with unwelcome changes and feelings. Winter requires us to adapt which takes mental energy and effort, especially if we’re reluctant to embrace the season and resist the changes that come with it. It might also leave us feeling uncertain and wondering if we’ll be able to cope or if we’ll turn into an unhappy and irritable Scrooge. Lastly, autumn and winter can bring up feelings of loss. For example, noticing the leaves falling off the trees, the outdoor activities that are no longer possible, or that another year is coming to an end.

Overall, during winter we’re confronted with many changes that can make it difficult for our bodies and minds to cope.

10 tips to support your wellbeing this winter

If you’ve noticed a link between the change in season and the way you feel, here are 10 things you can try to help yourself feel and function better in the coming months.

1) Soak up the sunshine

As we saw earlier, sunlight helps regulate many important processes in our body and when we’re not getting enough of it, it can disrupt our sleep, mood, appetite and energy levels. Therefore, try to get some sunlight whenever possible by going for a walk during your lunch break, opening your curtains at home or positioning your workspace closer to a window. If you feel that sunlight is limited where you live or you don’t get enough exposure to it, you could consider using a light box, sometimes referred to as a SAD lamp, which works by mimicking natural daylight. In addition, aim to regularly eat vitamin D-rich foods, such as oily fish, egg yolks, and fortified foods (e.g. cereals, fat spreads, and milks fortified with vitamin D) as the lack of sunlight during the autumn and winter means that many of us don’t get enough of this essential nutrient. In fact, in many countries, it is advised to take a vitamin D supplement in the winter months. If you think that you might be at risk of becoming vitamin D deficient, talk to your GP about taking a vitamin D supplement. 

2) Get outdoors

Even if it’s cloudy and grey, bundle up and get outside (just a few minutes per day can make a difference!). Apart from maximising your light exposure, the fresh air can be energising and help clear the mind. In addition, being in nature and green spaces has been shown to improve mental wellbeing (read this blog post to find out more).

3) Keep moving

The combined effect of colder days, darker evenings and pile-up of festive social plans means that many of us struggle to stick to our usual exercise routines. However, our physical health can significantly impact how we feel and function mentally, so it’s important to keep moving during the winter months. Choose a form of movement that you enjoy and think outside the box - you don’t have to stick to traditional forms of exercise if you don’t like them! Some examples to get your body moving this winter include: ice skating, dancing to your favourite playlist, joining a group workout class, raking the leaves or going for a brisk walk as part of your commute. Another thing that can help is finding an “exercise buddy” so that you can keep each other motivated and accountable.

4) Plan fun and meaningful activities

When we’re stressed or feeling blue, pleasurable activities are often one of the first things to go. It’s well known that in the same way that our emotions can motivate us to act, our behaviours can also impact how we feel. For example, low mood and depression can lead to inactivity and social withdrawal, which in turn can make us feel worse. One thing that can help to break this cycle of negative feelings and ineffective behaviours, is to start increasing engagement in valued activities. 

Below are some simple steps to do this:

1. Monitor your mood and activity for a week or two: keep track of what activities you do and how you feel doing them.

2. See if there are any patterns between specific activities and how you feel. Create two lists: one for activities that improve your mood (even if just slightly) and one for activities that lower your mood.

3. Schedule more “mood-boosting activities” in the coming weeks. These are generally activities that are pleasurable (e.g. going to the cinema), achievement-based (e.g. completing household chores) or both. Try to have a balance of pleasurable and achievement-based activities each day.

4. Do it even if you don’t feel like it! This step is really critical. Often people will wait until they feel motivated before acting but when we’re feeling low, the most likely outcome of postponing an activity is further lethargy, hopelessness and demotivation. So until we start doing things differently, we won’t start feeling better.

5. Last but not least: reward yourself! Rewards can help reinforce these new behaviours and further lift your mood. 

5) Stay connected

There is plenty of research highlighting the importance of social connections for our mental health (3). Furthermore, in recent years, many of us have experienced first-hand how social isolation and loneliness can negatively impact how we feel. So even though we might not always feel like it, especially if we’re struggling with low mood, tiredness or lack of motivation, making time to for meaningful connections is key to our winter wellbeing. 

6) Stick to your daily routine

While the cold, dark and grey days might tempt us to hibernate under our duvets, oversleeping and skipping our daily activities can make us feel worse. Therefore, try to keep to your usual schedule as much as possible this winter, including getting up and going to bed around the same time as the rest of the year and eating regular meals. Having these predictable and familiar routines can reduce feelings of uncertainty and help you feel more in control as the seasons change. 

7) Get enough sleep

Good quality sleep is vital to our physical and mental wellbeing. Apart from making us feel tired and sluggish, too little sleep has been associated with difficulties with emotional regulation and an increased risk of depression (4). Practising good sleep habits, sometimes referred to as “sleep hygiene”, can help you get a good night’s sleep. Some examples of good sleep habits are: not having caffeine in the afternoon and evening, having a relaxing bedtime routine to wind down from the day and turning off screens one hour before going to bed. 

In contrast, frequently oversleeping can interfere with socialising and work/study responsibilities and has been associated with a poorer quality of life (5). Also, weekend oversleeping can have a knock-on effect on your sleep patterns for the rest of the week. So it’s typically recommended that you sleep around 7-9 hours every night and keep to a similar sleep routine on weekdays and weekends (6).

8) All in moderation

While there is nothing wrong with getting into the festive spirit and enjoying the sugary foods and alcoholic drinks that come with the season, be mindful to enjoy these things in moderation, especially if you’re struggling with your mental wellbeing. Also, try to balance out your cravings for carb-heavy comfort foods, such as pasta, potatoes and cookies, by introducing vegetables, fruit and protein to your meals. By ‘eating the rainbow’ you’re more likely to get the nutrients you need to support your physical and mental health.

Lastly, don’t forget to hydrate! The cold weather can impact our thirst and many of us might turn to hot drinks and alcohol to stay warm and inadvertently cut down on water. However, this can lead to dehydration and spikes in blood sugar than can make us feel lethargic and increase the likelihood of headaches and brain fog. Aim to regularly drink clear liquids and try to have a glass of water alongside your caffeinated and alcoholic drinks.

9) Take time for yourself

No matter how busy things get with end-of-year deadlines and festivities, try to protect some time for yourself every day - even if it’s just for a few minutes. Stress can take a massive toll on your energy and mood so incorporating some relaxation practices, such as meditation, stretching or breathing exercises, can help you cope with the stresses of the season. Other calming, self-care activities for the winter include taking a warm bath while listening to some soothing music, reading a book under a cosy blanket, doing a puzzle or getting in touch with your creative side.

10) Practise gratitude

Being grateful doesn’t always come naturally, especially if you’re struggling with your mental health. However, research has shown that practising gratitude regularly can support mental wellbeing, improve outlook and increase life satisfaction (7,8). If you’re new to practising gratitude, consider starting a gratitude journal. At the end of each day, spend 5 minutes thinking about 3 things you are grateful for that day. It can be as small as “my morning coffee” or “walk with my friend”. The more you practice, the more likely you will be to start noticing the good things in your day rather than just focusing on the negatives.

Takeaway

Taking care of your mental wellbeing is a year-round practice but it might require a bit more of your attention and some creativity during the winter. By prioritizing your wellbeing and practicing healthy habits, it’s possible to survive and even thrive during the colder months. Having said that, while these tips can help you cope with the winter blues, if you are experiencing symptoms of SAD or depression, it’s important to seek professional advice from your doctor or qualified mental health professional so you can get the support you need.

Resources

• Book: Wintering: The Power of Rest and Retreat in Difficult Times by Katherine May

• Article: Do Our Nutritional Needs Change as We Move Into Fall and Winter? Short Answer: You Bet by Sharon Feiereisen for Well + Good

• Article: Sleep Hygiene by Eric Suni for the Sleep Foundation

• TedTalk: Pay attention to your body’s master clock by Emily Manoogian

References:

1. Munir, S., & Abbas, M. (2022). Seasonal Depressive Disorder. In StatPearls [Internet]. StatPearls Publishing.

2. Seasonal Affective Disorder article by the National Institute of Mental Health

3. Holt-Lunstad, J. (2021). Loneliness and social isolation as risk factors: The power of social connection in prevention. American Journal of Lifestyle Medicine, 15(5), 567-573.

4. Goldstein, A. N., & Walker, M. P. (2014). The role of sleep in emotional brain function. Annual review of clinical psychology, 10, 679.

5. Ohayon, M. M., Reynolds III, C. F., & Dauvilliers, Y. (2013). Excessive sleep duration and quality of life. Annals of neurology, 73(6), 785-794.

6. Article: Is Sleeping In on Weekends Good for Your Health? by the American Heart Foundation

7. Wong, Y. J., Owen, J., Gabana, N. T., Brown, J. W., McInnis, S., Toth, P., & Gilman, L. (2018). Does gratitude writing improve the mental health of psychotherapy clients? Evidence from a randomized controlled trial. Psychotherapy Research, 28(2), 192-202.

8. Rash, J. A., Matsuba, M. K., & Prkachin, K. M. (2011). Gratitude and well‐being: Who benefits the most from a gratitude intervention?. Applied Psychology: Health and Well‐Being, 3(3), 350-369.