As the night approaches, it is common to feel your spirits drop. Daylight decreases from its June maximum of 5pm to just seven and a half hours in December. No wonder everyone is a little grumpy.
We may experience an increase in sleepiness or daytime drowsiness, loss of interest, difficulty thinking clearly, social withdrawal, irritability, anxiety or feelings of guilt or hopelessness as we enter winter, says Seamus Sheedy, an accredited psychotherapist with the Irish Association of Counseling and Psychotherapy.
Whether you have Seasonal Affective Disorder (SAD) or are just feeling a little low, there are steps you can take to improve your mood.
Keep it lit
A coffee in the back garden or a brisk lunchtime walk, try going outside and catching the light that’s there, says Sheedy. Go out in the morning or around noon if you can, before the sun starts to set. If you can’t go outside, sit near a window.
Some people find phototherapy effective for seasonal depression. Light boxes emit very bright light, at least 10 times stronger than common home and office lighting. Others use a sunrise simulator, a bedside light, connected to an alarm clock, that mimics the sunrise and gradually wakes you up.
Keep walking
A one-hour walk in the middle of the day can be as helpful as a light treatment for dealing with the winter blues, according to the NHS. Exercise regularly, but do exercises that you enjoy, says Sheedy. If the weather or climate is against you, indoor exercise can also improve your mood.
Eat well
Winter weight gain is one thing. Creamy coffees, red wine, roast dinners and binges combined with less activity can result in gradual weight gain. A winter cycle of lethargy, comfort eating, and feeling guilty about it can be depressing.
A healthy diet will improve your mood, give you more energy and keep you from gaining weight during the winter, says Sheedy. Balance your craving for carbs like pasta and potatoes with lots of fresh fruits and vegetables. Stay away from alcohol and drugs too.
Between October and early March, our bodies don’t produce enough vitamin D from sunlight. This can increase fatigue and our susceptibility to colds. In winter, increase your intake of foods rich in vitamin D, such as oily fish, or take a supplement.
See friends and family
Socializing is good for your mental health and helps ward off the winter blues.
Keep in touch with friends and accept any invitations you receive, even if you’re only going for a short time.
Do things that make you feel better, like going to the movies, going to the garden, seeing a play, trying to make an effort, says Sheedy.
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Keeping your mind active with a new interest can ward off SAD symptoms, according to research. Take advantage of the book clubs, choirs and evening courses that take place in winter. The important thing is that you have something to look forward to and focus on.
If you are feeling depressed, confide in family or friends. If you don’t want to do this, talk to a counselor or psychotherapist, says Sheedy.
Be kind
Plants and animals slow down and conserve resources in winter. We can do some of that too. Explore mindfulness and meditation, light a candle.
Make a decision at the beginning of the day about what you will do to make your day more enjoyable and help your mental health, says Sheedy. Be kind to yourself.
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