5 effective ways to beat the winter blues

In many parts of the world, it’s winter right now. It’s cold. The days are short. The sunlight is weak. With the holiday season almost behind us, many of us will feel like hibernating or flying south to warmer climates.

For some, particularly if you live north of the equator, winter can be a difficult time of year. It’s when the amount of sunlight we’re exposed to is significantly reduced. This can affect the levels of certain hormones in the brain, making us feel very tired and lacking in energy. We may find ourselves sleeping too much, having trouble getting up in the mornings and craving sugary foods to help us get through the day. Some people may feel less sociable, declining invitations to meet others or becoming easily irritable. This behaviour pattern fits with the data that we receive from users of Ada worldwide. We’ve found definite seasonal variations of findings such as depression and fatigue.

If you’re experiencing the above symptoms along with depression (which is low mood associated with a reduction in the ability to enjoy life for most of the time), this could be a sign of seasonal affective disorder (SAD). If the symptoms are milder and there’s no depression present, then we refer to this as sub-syndromal seasonal affective disorder or winter blues. Usually, people with these conditions tend to get better during the spring and it tends to recur around the same time every year (although for some it can occur the other way round).

If you think you might be suffering from winter blues or SAD, the good news is there are many highly effective measures based on good scientific evidence you can easily do to make yourself feel better.

Here are my top 5:

1. Stay active. Regular exercise has been proven to help with these conditions and so many others but you don’t have to join a gym to stay active over winter. Hippocrates once said that “walking is man’s best medicine”. In many ways he was right! Simply going for a walk in a park or open space can have a relaxing effect and also help balance the hormones that make you feel good with those that make you feel sleepy. Also if you combine this with walking with a friend and at a time when it’s the brightest (around midday) then this can be even more effective for combating your low mood.
2. Stay connected. As I mentioned earlier, some of us may feel naturally inclined to wall ourselves off during this season but there is good evidence that staying social can be mentally protective. It doesn’t have to mean turning up to lots of parties, but the holidays can be a good time to catch up with old friends and family.
3. Eat well. Carbohydrates and sugary foods can be hard to resist and they are particularly abundant during the festive season. Studies show people with SAD and winter blues tend to have stronger cravings for these food types. It’s okay to enjoy some of these now and again but consider limiting your portion sizes. If you live quite north of the equator then it may also be worth topping up on your vitamin D, which is usually available over the counter in most health food stores or chemists. Omega-3 can also be helpful, which is found in oily fish, walnuts, dark green leafy vegetables like spinach for example. Also a word on alcohol. It’s party season so the odd tipple is going to be inevitable but alcohol is actually a depressive drug so if you’re feeling low or emotional already, it may make you feel even worse. So try to drink in moderation and consider having a glass of water after every drink and remember that alcohol can often be a source of hidden calories. For example, one glass of wine can have the equivalent energy content as a slice of cake, so take this into consideration if you’re trying to watch your waistline!
4. Get away. Some people do find flying south for the winter helps boost their mood. Obviously, you can only do this if you can afford it and can manage to get the time off. It’s worth bearing in mind, however that the symptoms can come back with a vengeance within a short time of returning home.
5. Stay in the light. As I mentioned briefly above, there are many theories that for some people, the fluctuation in the levels of sunlight can have a direct effect on their mood. Trying to get outside, especially when the day is at its brightest (usually around midday) can help. Consider having a walking meeting (see this link for inspiration: https://www.ted.com/talks/nilofer_merchant_got_a_meeting_take_a_walk) or if you can’t get outside, then try sitting by the window. Some people also find buying a light box can help or even a dawn simulator. There are many options for these but generally a strength of 2,500 lux is recommended but many find 10,000 to be the most effective). There are lots of options available online but you may need to do some research to find out if it’s right for you (you can find more help with this at https://www.cet.org/).

Finally, if you do find you suffer at this time of year then try not to take on too many projects during this time (although some people find keeping busy helps). Consider organising your life so you’re at your busiest during the summer months or start making plans for spring. If you’re really struggling, then do make sure you speak to your doctor for advice and support particularly if you think you may be suffering with low mood (you may wish to check your symptoms on Ada by downloading the application here: https://ada.com/ ).There are many other treatments which can be recommended by your doctor which I have not listed here including talking therapies, and if the symptoms are severe enough then even using medications could be an option (or herbal options like St John’s wort).