Beat the Winter Blues: Top Tips for Staying Upbeat

Seasonal Depression is a thing.

Known as Seasonal Affective Disorder (SAD), the Mental Health Foundation describes SAD as a form of depression that occurs during specific times of the year, typically in winter.

Feeling down during the frosty months is common, but you can take steps to brighten your mood. Try these tips to help lift your spirits:

Stay Active

Staying active in winter can be challenging, but keeping your body moving is crucial. Consider:

Taking the stairs at work
Switching to at-home workouts if it’s too cold outside
Checking out the Sit Less Move More campaign to get moving at the office
Trying a new indoor activity like yoga, pilates, or dance classes
Setting a daily step goal and using a fitness tracker to stay motivated
Incorporating stretching exercises to keep your body flexible and relaxed

Embrace Natural Light

Exposure to natural light and fresh air can reduce SAD symptoms. Try:

Taking a short walk during your lunch break
Opening your blinds and curtains during the day to let in natural light
Planning outdoor activities on weekends to maximise daylight exposure
Rearranging your workspace to be closer to natural light sources

Eat Nutritious Foods

Your diet plays a significant role in how you feel, especially in winter. Aim to:

Cut out junk food
Incorporate more fruits and vegetables into your meals
Include mood-boosting foods like fish, nuts, seeds, and whole grains
Stay hydrated by drinking plenty of water and herbal teas
Avoid excessive caffeine and sugar, which can lead to energy crashes
Plan and prep healthy meals in advance to avoid last-minute unhealthy choices
Check out our blog on the Role of Diet in Mental Health to learn more.

Get Your Vitamins

With less sunlight in winter, it’s easy to become Vitamin D deficient. Consider:

Taking Vitamin D supplements
Ensuring you get other essential vitamins like B12 and omega-3 fatty acids
Eating fortified foods such as cereals and plant-based milk
Including vitamin-rich foods like citrus fruits, leafy greens, and dairy products
Consulting with a healthcare professional for personalised supplement advice
Monitoring your vitamin intake to ensure you’re meeting daily requirements

Relax and Unwind

Winter’s long, cold work weeks can impact your well-being. Make time to:

Relax and de-stress with activities you enjoy
Practise mindfulness and meditation to calm your mind
Create a cosy and comfortable space at home for relaxation
Take warm baths with essential oils to soothe your senses
Read books, listen to music, or watch movies that make you happy
Set aside time each day for hobbies or creative pursuits

Connect with Others

Talking about how you feel can make a big difference. Try:

Reaching out to family and friends
Joining support groups to share experiences with others going through similar situations
Participating in community events or online forums
Volunteering your time to help others, which can also boost your mood
Scheduling regular catch-ups with loved ones, even if it’s virtual
Building a support network of people who understand and care about your well-being

Want to learn more about SAD, including causes and symptoms? Click here for advice, resources, and contacts.