As we are well and truly entering the depths of winter, many people experience decreased mood. The shorter days, colder temperatures, and lack of sunlight can lead to a condition known as the ‘winter blues.’ During this time, you may feel more lethargic, sad, and less motivated. However, there are ways to combat these feelings and keep on top of your mental health during the colder months. In this blog, we will explore the causes of ‘winter blues’ and practical strategies to help improve your mood this winter.

Understanding the winter blues:

The ‘winter blues’, also known as Seasonal Affective Disorder (SAD), is a type of depression that occurs during specific seasons, most commonly winter. The reduced exposure to sunlight can disrupt our circadian rhythm and lead to imbalances in the production of serotonin and melatonin (chemicals that regulate mood and sleep). This disruption can precipitate fatigue and decreased motivation.

Soak Up the Light:

One key factor in combating the winter blues is exposure to light. Try to spend time outdoors during daylight hours, especially in the morning. Natural sunlight helps regulate your internal clock and boosts serotonin levels. If natural light is scarce, open your blinds, strategically arrange your environment by eating your breakfast or moving your work desk by a window, take a short stroll on your lunch break and engage in outdoor hobbies.

Stay Active:

Regular exercise is a powerful tool in maintaining good mental health, and it becomes even more important during the winter months. Physical activity releases endorphins, which are natural mood boosters. Engage in activities you enjoy, such as walking, jogging, yoga, or dancing. If venturing outdoors in cold weather is challenging, consider attending classes at a local gym or exercising at home. Even short bursts of activity throughout the day can be beneficial.

Practice Self-Care:

Taking care of yourself is crucial when combatting the winter blues. Prioritize activities that bring you joy and relaxation. Engage in hobbies, read books, listen to music, or take warm baths. Pay attention to your sleep patterns and ensure you're getting enough restful sleep. Establish a consistent sleep schedule and create a relaxing bedtime routine. Setting aside time for self-care can help reduce stress and improve your overall wellbeing.

Connect with Others:

Winter can sometimes lead to social isolation, exacerbating loneliness. Do your best to maintain social connections and engage in activities with loved ones. Organize regular meetups, host game nights, or join clubs or classes that align with your interests. Even virtual interactions can provide a sense of connection. Sharing experiences and emotions with others can alleviate feelings of loneliness and boost your mood.

Seek Professional Help:

If your symptoms persist or significantly interfere with your daily life, it's essential to seek professional help. Therapies such a cognitive-behavioural therapy (CBT) are shown to help individuals develop effective coping strategies to manage the winter blues. Remember, seeking professional help is a proactive step towards improving your mental health and overall well-being.

Our team of experienced psychologists in South Melbourne are here to help you!

Remember, each individual's experience with the winter blues is unique. Feel free to explore these strategies, adapt them to your specific needs, find what works best for you and seek support if required.

Stay positive and remember that brighter days are just around the corner!