How Best to Manage Your Winter Blues in this Coming Winter

Practical steps to take in order to alleviate the symptoms

Jax Hudur
Jax Hudur
Nov 26, 2020 · 4 min read
Image for post
Image for post

The long cold dark winter is upon us in a few weeks for those of us who live in the northern hemisphere, and with it comes the dreaded blues. We in the UK are spared from the long polar nights of Scandinavia where the sun never shines. Surprisingly, a study shows the effects of winter in Scandinavia to be the exception to the rule. People in Southern Norway who have long winters suffer less winter depression than us. What is the secret? In one word ‘attitude’. A positive view of a situation can have a huge impact on one’s health and the Scandinavians have etched this into their hygge philosophy.

According to Lexico, Hygge means;

“A quality of coziness and comfortable conviviality that engenders a feeling of contentment or well-being”.

It is therefore not surprising at all how the Scandinavians’ mood towards winter makes all the difference. To them their proverb “there is no bad weather, only bad clothes” summarises this positive outlook they have.

The scientific community refers to winter depression as “Seasonal affective disorder” or SAD in short whose ramifications include a plethora of symptoms such as;

  • Persistent low mood
  • Loss of interest in normal activities
  • Irritability
  • Feelings of despair, guilt, and worthlessness
  • Low self-esteem
  • Sorrow-ness
  • Anxiety
  • Low Libido
  • Unsociable tendency

Most of us are not even aware of this condition, despite the obvious effect it has on our general health. What makes this type of depression more daunting is that it is not limited to adults only but also impacts children. It is believed that about 2 million people suffer from this in the UK and about 12 million people in Europe. In the US the stats are similar, there are about 10 million people who suffer from SAD and another 10–20 percent of Americans suspected to suffer a mild form of the condition. Scientists believe that the cause of SAD is lack of sunlight which disrupts the normal function of the hypothalamus portion of the brain that is responsible for the control of crucial hormones such as stress hormones, the love hormone oxytocin responsible for social bonding and reproduction, etc.

According to the UK’s National Health Services, SAD is diagnosed by;

  • Documenting the pattern of the depression
  • On-Off intervals of the depression

The first thing to do with any health issue is to make your way to your general practitioner. However, nobody knows more than you do if you think you fall into the category of those with difficult winters. If that is the case, you could take the following steps to alleviate the symptoms:

  1. The old saying of “you are what you eat” is very relevant here. You will rarely come across anything health-related without healthy eating being the principal recommendation and it’s for good reason. A healthy diet will give you clarity, boost your energy, and improves your mood so eat a healthy balanced diet.
  2. What is worrying you? Identify your stress triggers. I know it’s easier said than done but what ticks you? Avoid your triggers and whilst at it, try to curb your toxic relationships. Something as simple as avoiding an argument could be the difference between a beautiful day and a depressing one.
  3. Invest your time in the things that add meaning to your life like reading, writing, or even volunteering. There are many elderly who would love to chat with someone, anyone. According to Patrick Svedin, director of the College of Development, volunteering and other charitable acts contribute to our happiness.
  4. Leverage your relationships. Talk to your loved ones and you may be surprised how happy they are to be there for you. This has the double benefit of mending and drawing relations even closer.

“Nothing unites two people so completely, especially if, like you and me, all they have is words.”

— Franz Kafka

5. There is no point in talking about anything health-related without making space for exercise. Studies show physical activities have immense benefits for mental health including SAD. Exercising aids in;

  • improving mental health and mood
  • boosting the immune system
  • aiding to detoxify the body
  • improving brain function etc

How we cope with winter depression depends mostly on factors surrounding our attitude and awareness of the conditions. We can work around some of the problems by adopting coping mechanisms such as ;

  • Get sunlight if you can but substitute it with good lighting and ventilation where it is lacking.
  • Spending more time in the things that bring you joy like taking long walks, adopting flexible routines such as reading, learning new concepts like meditation, meeting new people, etc.
  • Using supplements like Vitamin D or taking Omega 3. Research shows that Vitamin D treatment is a cost-effective therapy and could improve the quality of life in people suffering from Winter depression.

All of the content provided are for informational purposes only and DOES NOT CONSTITUTE THE PROVIDING OF MEDICAL ADVICE and is not intended to be a substitute for independent professional medical judgment, advice, diagnosis, or treatment.

Image for post
Image for post

Writers’ Blokke

The publication for writers and readers to create and read…

Sign up for What's New On The Blokke?

By Writers’ Blokke

Newsletter from your editor of Writers' Blokke Take a look

By signing up, you will create a Medium account if you don’t already have one. Review our Privacy Policy for more information about our privacy practices.

Check your inbox
Medium sent you an email at to complete your subscription.

Jax Hudur

Written by

Jax Hudur

I write about history, politics and true crime. Not to mention anything else that takes my fancy. “No special talents. Only passionately curious.” AE

Writers’ Blokke

The publication for writers and readers to create and read amazing content

Jax Hudur

Written by

Jax Hudur

I write about history, politics and true crime. Not to mention anything else that takes my fancy. “No special talents. Only passionately curious.” AE

Writers’ Blokke

The publication for writers and readers to create and read amazing content

Medium is an open platform where 170 million readers come to find insightful and dynamic thinking. Here, expert and undiscovered voices alike dive into the heart of any topic and bring new ideas to the surface. Learn more

Follow the writers, publications, and topics that matter to you, and you’ll see them on your homepage and in your inbox. Explore

If you have a story to tell, knowledge to share, or a perspective to offer — welcome home. It’s easy and free to post your thinking on any topic. Write on Medium

Get the Medium app

A button that says 'Download on the App Store', and if clicked it will lead you to the iOS App store
A button that says 'Get it on, Google Play', and if clicked it will lead you to the Google Play store