Battling Winter's Woes

Taking the dog for a walk before work has become a chore. Gone are the bright sunny mornings of spring and summer, where we could go on an early morning walk in short sleeves or a light jacket, accompanied by the tweeting of birds and the warmth of the morning sun on our faces. We are now into the season of gloves, hats, and big parkas zipped right up. Instead of feeling invigorated and healthier for taking a dawn stroll, we are now sauntering through the darkness, drizzle and fog, and spending most of it yawning and wondering why on earth 6 am now feels like 3 am.

During lockdown, we were lucky to have some wonderful weather, and now, well… There is no mistaking that November is right around the corner. So, what are the winter blues and why do we get them?

An online article by Rush University Medical Center (2020) explains that it is common for many people to experience the winter blues, and the most frequent symptoms are tiredness and a low mood. We wake up in the dark, we get less than 12 hours of daylight, and most of those seem to be blunted by dull and dismal autumnal skies. Then by late afternoon, we descend into darkness once more. It is no wonder that dispositions become a little more lacklustre as the days get shorter!

Robinson, Shubin and Segal (2020) suggest that the winter blues affects up to 20% of people, but up to 2% suffer from the more serious Seasonal Affective Disorder (SAD). They go on to state that the regions of the world most affected sit in the latitudes that are 30 degrees or more north or south of the equator. The UK is 55 degrees and 3827 north of the equator, we can be forgiven for feeling a bit gloomy during the winter seasons!

Recent research conducted in Canada suggests that the full range of symptoms can also include an increase in sleep and appetite, concentration problems, low self-esteem, and in young people, there was also found to be an impact on social relationships and academic abilities (Lukmanji et al, 2020). Psychologist Deborah Serani (2018) also states that one of the worst times in the northern hemisphere for seasonal low mood occurs during the three weeks following the turning back of the clocks for daylight savings time. During this time our circadian rhythm or body clock is trying to adjust to the change, so we get less sleep, and our bodies produce more stress hormones, leading to an increase in the risk of serious depression, heart problems, and stroke.

So what can we do to alleviate the despair and misery of winter? There are some practical ways in which we can help ourselves to feel more positive and cheerful as winter takes hold.

1. Get some light

Banish that lethargy. Robinson et al (2020) say that we should be getting as much sunlight as we can. Open the blinds, sit by a window, take regular breaks outside. Staying in the light during the daytime suppresses our natural sleepy hormones, such as melatonin, meaning that we do not feel quite so tired.

2. Take regular exercise

NHS Inform Scotland (2020) suggest that exercise is crucial, and that walking outdoors is a good way to stay healthy. It does not matter how far you walk, or what your pace is, just the act of moving more and sitting less is enough to ensure the body and mind are revitalised.

For those of us who work at home, it’s very easy to get into the habit of staying in the warm and taking our lunch breaks at our desk, but this can be detrimental to our mood. Take some breathers outside, or sit out there for 10 minutes whilst you make a call or two.

3. It’s good to talk

Irish Mental Health charity, A Lust for Life, suggests that simply trying to be sociable can alleviate some of the symptoms of the winter blues. Whilst face-to-face conversation is preferable, that is not always possible with the current Covid-19 restrictions interfering with our daily lives. However, talking on the telephone, using facetime or WhatsApp to video call friends and family; or even connecting via media such as Skype or Teams can help to get us interacting with others.

Further Information:

UK mental health charity, Mind, have put together a comprehensive guide to SAD. https://www.mind.org.uk/information-support/types-of-mental-health-problems/seasonal-affective-disorder-sad/about-sad/

If you are experiencing new or worsening symptoms of depression, anxiety, or other mental health conditions, please reach out to your GP/healthcare provider, therapist, or contact one of the organisations below:

Crisis Textline Ireland

Text 3TS to 50808

Mind (UK)

Phone 0300 123 3393 (Monday to Friday, 9 am to 6 pm)

www.mind.org.uk

Samaritans

Phone 116 123 (24 hours)

www.samaritans.org

References:

A Lust For Life - Irish Mental Health Charity in Ireland. 2020. Winter Blues. [online] Available at: <https://www.alustforlife.com/voice/personal-stories/winter-blues> [Accessed 20 October 2020].

Lukmanji, A., Williams, J., Bulloch, A. and Patten, S., 2020. Seasonal variation in specific depressive symptoms: A population based study. Journal of Affective Disorders, 261, pp.153-159.

Nhsinform.scot. 2020. Beating The Winter Blues. [online] Available at: <https://www.nhsinform.scot/healthy-living/mental-wellbeing/low-mood-and-depression/beating-the-winter-blues> [Accessed 20 October 2020].

Robinson, L., 2020. Seasonal Affective Disorder (SAD) - Helpguide.Org. [online] Helpguide.org. Available at: <https://www.helpguide.org/articles/depression/seasonal-affective-disorder-sad.htm> [Accessed 20 October 2020].

Rush University Medical Center. 2020. Is It Seasonal Affective Disorder Or The Winter Blues?. [online] Available at: <https://www.rush.edu/health-wellness/discover-health/more-just-winter-blues> [Accessed 26 October 2020].

Serani, D., 2020. Daylight Saving Time And Depression. [online] Psychology Today. Available at: <https://www.psychologytoday.com/gb/blog/two-takes-depression/201811/daylight-saving-time-and-depression> [Accessed 20 October 2020].