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From getting outside to tweaking your routine, these small changes make a big difference.
Every year, winter rolls around and smacks me in the face. I know it’s coming – and yet I remain naive to its impact on my mental state.
I’ll be half way through December before I realise the nagging sense of doom I’m feeling isn’t just ‘me’. My body’s been contending with dwindling sunlight, freezing temperatures, and a busy festive period that can leave many feeling lonely.
Seasonal Affective Disorder (or SAD, as its aptly shortened), affects around 1 in 15 people – with 3 in every 100 showing symptoms of severe winter depression. It’s particularly prominent in the Northern hemisphere, where countries face shorter periods of daylight during the winter months.
The signs of SAD can vary from person to person, but they generally include a lack of energy, low mood, and a loss of interest in everyday activities. I’ll admit I’m guilty of putting these things down to run-of-the-mill changes. I’ll brush off my sadness as byproducts of ‘hibernation season’ – and given our propensity to do just that during the colder months, it’s easy to let the bad feelings fester.
Alas, like most things in life, the hardest things are the best for you. Don’t get me wrong – all the self-help guides and ‘winter arc’ narratives usually make me feel worse. It’s overwhelming to constantly be told how to ‘better yourself’, not least when you can hardly muster the energy to change your sheets.
But in an effort to combat what I’ve come to learn are – in my case at least – inevitable winter blues, I’ve compiled an accessible guide that’s more supportive than onerous.
Let’s start with movement. That old chestnut. Going outside when it’s -1 and dark at 3pm is hardly an appealing prospect, but if you can find even 10 minutes during your day to slip out and stroll, you won’t regret it. This is particularly important if you work an office job and see hardly any daylight during the week.
Now I’m not expecting you to strive for 10k steps (hardly), but even taking your mid-morning coffee on a walk around the block, or opting for a lunch out rather than at your desk, you’ll feel all the better. I also like to go easy on myself at this time of year.
For all my frugal financial rules and self-preservation, SAD is a sign that your body needs rest and refuel. So, treat yourself to that afternoon pastry, or spend an extra £4 buying a Christmas sandwich from Pret instead of nibbling from a tupperware at your laptop. Giving season shouldn’t stop at self-care. Those small daily indulgences will make the winter slog a lot more bearable.
