Simple tips to lift your spirits.

| By Sukriti Wahi | Journal

Winter Blues? Here Are 8 Ways to Deal With the Days Getting Colder and Darker

Simple tips to lift your spirits.

The temperatures are dropping. The sun’s waking up late and heading home a little earlier each day (lucky). Staying in is starting to sound much better than going out – although we were always partial to that one.

In a few famous words? Winter is coming (or is here, depending on when you’re reading this).

And with it? Possibly a mild – and very normal – hit of exhaustion and a low mood, otherwise known as the ‘winter blues’, or in more extreme scenarios, Seasonal Affective Disorder (SAD).

That said, there are a few ways to bring our energy and well-being back into balance despite the change of seasons. From the difference between winter blues and SAD to what causes them and the best ways to boost your mood, read on for everything you need to know.

What is the difference between ‘winter blues’ and Seasonal Affective Disorder (SAD)?

Although the terms are sometimes used interchangeably, Seasonal Affective Disorder (SAD) – a form of depression caused by the changes in daylight and weather that predominantly occur in fall and winter – is thought to be the extreme end of the ‘winter blues’ spectrum. According to Mental Health America, about 5% of the adult population experiences SAD, while around 41% go through a general decline in mood, as found in a poll by the American Psychiatric Association.

Per Mind Matters Psychology, the symptoms of winter blues and SAD symptoms do overlap, however, signs of SAD can vary from mild to severe and can run for four to five months of the year. Symptoms can include:

  • Difficulty sleeping
  • Feeling listless or down for large parts of the day, every day
  • Lack of energy and feeling sluggish
  • Trouble focusing
  • Feeling hopeless
  • Disinterest in activities that usually bring you joy
  • Carbohydrate cravings
  • Thoughts of self-harm, in extreme cases of SAD

If you are worried that what you might be experiencing is more severe than the winter blues, it is highly recommended that you speak to your general practitioner for individualised health advice and support.

What causes winter blues and Seasonal Affective Disorder?

While experts are not sure why some people experience winter blues or SAD, one theory is that the drop in temperatures and daylight hours could disrupt our circadian rhythm – the body’s internal clock that regulates how we function throughout the day and night.

It is also thought that the changing season might disrupt the levels of serotonin (a neurotransmitter that impacts mood and well-being) and melatonin (a hormone that affects sleep patterns).

Luckily, there are a few easy ways we can help combat these seasonal shifts and bring our mood and energy back up.

How to beat the winter blues or SAD

If you or someone you know needs help, please call Mental Health America, call or text 988 or chat at 988lifeline.org. Emergency number: 911 This article is not intended as individualised health advice. If you are concerned about your health, well-being or sleep, you can also speak to your GP, who will advise a correct treatment plan.

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