Six scientifically-recommended ways to alleviate low moods caused by the cold, dark winter months.
The first few months of the year can be tough; Christmas is over, we’ve recovered from New Year’s Eve, and there are still many cold, dark days to come before the clocks go forward, the evenings get lighter, and Spring eventually springs. All that, and summer feels so far away it might as well not exist.
This time of year can be hard for a lot of people. While Seasonal Affective Disorder (SAD) only officially affects 1%-2% of people, up to a fifth of us can experience low moods and a negative mindset during the winter months. These feelings can affect everything from our natural sleep-wake cycles, to our body’s hormone production. Longer nights increase melatonin production, our body’s natural sleep aid, while the lack of daylight can lower the levels of our body’s natural mood regulator, serotonin. The result: we end up feeling tired, grumpy, and lacking energy.
The most common symptoms of SAD are actually quite similar to those of depression; physical and emotional fatigue, low self-esteem, loss of interest in hobbies and activities, fluctuating weight and appetite, difficulty concentrating, and reduced sex drive.
While every individual experiences these symptoms differently, in different combinations and with varying severity, one thing is for sure: the winter blues are real, and most of us will experience them at one time or another.
To help you beat them, and make the most out of the next few months, we’ve compiled six expert tips that are easy to incorporate into everyday life. Whether you do one or all of them is up to you - whatever floats your boat, and helps getting through to Spring a little easier.
Go to a sauna - or have a hot bath
Cambridge-educated doctor and scientist Dr Mithu Storoni spent two years researching the causes and effects of stress and depression for her book Stress Proof: The Scientific Solution to Protect Your Brain and Body — And Be More Resilient Every Day. In her book she details a lot of useful ideas for combatting and minimising stress, like eating probiotic foods, and taking proper time to process stressful situations before trying to relax. However, her most striking advice relates to the positive effects of heat. After taking up hot yoga to deal with the stress of her medical degree, she did more research into the area, and found scientific studies showing that exposure to heat can improve mental wellbeing and reduce symptoms of depression. So get on over to that sauna, or run yourself a bath.
Stay active
The positive effects of regular exercise on low moods and SAD have been the subject of much research. Dr Karmel Choi recently led a team of researchers at Harvard University to discover that higher levels of physical activity reduced episodes of depression, even in those more genetically disposed to the illness. ‘On average, about 35 additional minutes of physical activity each day may help people reduce their risk and protect against future episodes,’ explained Dr Choi. So, even if the weather is awful and the days short, it’s important to prioritize a regular exercise schedule. And it doesn’t need to be a strenuous HIIT class — even going for a walk can have a positive effect. Plus, you get extra points if you do it outside, in the daylight - another known mood booster.
Take extra vitamin D
More and more research is being done on the positive effects of vitamin D on our overall wellbeing. Also known as ‘the sunshine vitamin’, it helps to build bones, absorb calcium, maintain a good immune system and support cardiovascular health. We get a natural dose of vitamin D from sunlight, as well as foods like egg yolks, mushrooms, cheese and oily fish (tuna, mackerel, salmon). However, in the winter, limited daylight means we struggle to get as much as our bodies need - and the lack of it could be linked to low moods. A 2019 study published in the Journal of the International Society of Sports Nutrition found that depression was more prevalent in individuals who were diagnosed with vitamin D deficiency than individuals who were not (4.2%). So, this winter, try adding a vitamin D supplement to your daily routine.
Be more sociable
Believe it or not, socialisation is increasingly being described by healthcare professionals as a way of improving mental health, low mood and SAD. An active social life has been found to have a positive impact on everything from boosting our immune systems to lowering the risk of dementia. It’s also been shown to increase feelings of wellbeing, and decrease the rates of depression. In The Friendship Cure author Kate Leaver examines the importance of socialisation in beating low mood and loneliness. She writes: ‘We may technically be in possession of many friendships — online, at work and in real life. And yet we are smack-bang in the middle of the greatest loneliness epidemic in the history of our species. We are literally dying of loneliness; our hearts weakened and our immune systems ravaged by it. Scientists can detect loneliness in our blood streams…Increasingly, we don’t just die alone; we die because we are alone.’ So here’s an idea: instead of heading straight home as the nights draw in, or staying inside over a cold weekend, join a new club, reboot and old hobby, or reconnect with old friends over coffee or drinks. You might feel much better for it.
Invest in a light therapy box
South African psychiatrist Dr Norman E Rosenthal was the researcher who first described Seasonal Affective Disorder in a 1984 journal article, diagnosing it as a psychological disorder. He experienced it himself after moving from South Africa to New York, where he found himself affected by the short, dark winter days. As a result he pioneered the use of light therapy as an effective treatment for SAD, as it stimulates the cells in the retina that connect to the hypothalamus, a part of our brains that helps control circadian rhythms. Dr Rosenthal recommends using a light box as early in the day as possible, for around 30 minutes at a time. You can even purchase boxes that mimic the rising of the sun, so you can experience bright morning light, even during the darkest winter dawns.
Get professional help
If a low mood becomes difficult to manage — even after trying out some of the things outlined above — it’s important to seek help from a healthcare professional. Try your doctor, or speak to a mental health charity for expert advice on how you can feel better.
