Managing Darker Days for Good Mental Health
As the days get shorter and the nights grow longer during winter, many people experience a noticeable change in their mood, energy and motivation levels. The lack of daylight and colder temperatures can contribute to what is often referred to as the "winter blues." For some, this seasonal shift can also lead to more significant mental health challenges, such as Seasonal Affective Disorder (SAD). Whether you experience mild changes or more pronounced symptoms, it's important to take steps to care for your well-being during this time.
Top Tips for Managing Darker Days:
One of the main contributors to the winter blues is reduced exposure to sunlight. Sunlight helps regulate your circadian rhythm (our sleep/wake cycle) and boosts the production of serotonin, a neurotransmitter that improves mood. When daylight hours are limited, it’s essential to seek out natural light whenever possible. Try to get outside during the brightest part of the day, even just for a 15-minute walk. Don’t worry too much if it’s cloudy or overcast, it’s all still a helpful mood booster.
Physical exercise is one of the most effective ways to improve mental health, especially during the colder months. Regular exercise boosts endorphins, which can help alleviate stress, anxiety, and mild depression. It also improves sleep quality and can enhance mood. Aim for at least 30 minutes of moderate exercise most days of the week. This could be anything from brisk walking, cycling, or indoor workouts like yoga and strength training. If the weather permits, outdoor exercise can have the added benefit of exposing you to natural light and fresh air.
Your physical surroundings can have a significant impact on your mental health. During winter, when you spend more time indoors, it’s important to create an environment that feels inviting, comforting, and uplifting. Decluttering your living space can have positive benefits on stress levels and mood.
Social isolation can enhance feelings of sadness or anxiety during the darker months. Even though winter may encourage you to hibernate, maintaining social connections is important for emotional well-being. Make an effort to stay in regular contact with friends, family, and colleagues, whether through phone calls, video chats, or in-person meetings if you can.
Winter’s shorter days and longer nights can disrupt your sleep cycle, often leading to oversleeping or broken sleep patterns. Poor sleep can worsen mood and contribute to feelings of fatigue, irritability or low mood. Stick to a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends. Avoid excessive napping during the day, and limit screen time in the hour before bed to promote better rest. Check out our blog called ‘Why do I feel tired all the time?’ for more top tips.
Winter can bring about increased stress, whether due to holiday pressures, work demands, or the general sense of being cooped up indoors. Mindfulness practices, such as meditation, deep breathing, or journaling, can help reduce stress and improve mental clarity. These techniques can help you remain grounded and reduce the negative impact of stress. Check out our blog on Mindfulness for more information and top tips.
While many people experience mild symptoms of winter blues, some may struggle with more severe forms of Seasonal Affective Disorder (SAD). If your symptoms are persistent and affecting your daily life, it’s important to seek help from your GP or an accredited therapist. Cognitive Behavioural Therapy is the one of the recommended treatments for these kinds of problems. If you would like support in managing your mood over the winter months, get in touch for a free consultation call.