London: Winter’s arrival often brings shorter days and darker evenings, leaving many people commuting in the dark and feeling more tired or low in mood. As daylight decreases, energy levels and concentration can drop, leading to what’s known as Seasonal Affective Disorder (SAD), or ‘winter depression.’
While the NHS advises anyone struggling to maintain daily routines to consult their GP, there are effective ways to manage mild symptoms and even embrace the season. Here are three ways to lift your spirits and make the most of the darker months:
Focus on what you can do
Psychologist Kari Leibowitz recalls that growing up in a US town where summer was celebrated made her view winter as restrictive. However, her visit to Norway, where some areas experience almost no sunlight during winter, shifted her perspective.
Leibowitz observed that instead of succumbing to low moods, Norwegians embraced winter through enjoyable activities like skiing, knitting, and cooking. “They’re looking at winter as a time of year that’s full of opportunities,” the Psychologist said.
Kari learned that changing your mindset to focus on what’s possible, such as going for winter walks, organizing cozy movie nights, cooking new dishes, or trying ice skating, can be surprisingly uplifting. “So often we only focus on the things that are harder to do in the winter when really there’s a whole world of seasonal activities that feel better when it’s cold out,” Leibowitz noted.
Accept that you need rest
Despite our busy work and social lives, it’s natural to feel more tired during winter. Kari explains that our bodies are biologically programmed to rest more during the colder months. It’s actually good not to be as productive or active as you would be during the summer months because our bodies are biologically hardwired for rest during winter.
Like animals and plants, humans should adjust their pace. Dr. Em May Armstrong, a plant Armstrong, highlights the importance of finding balance through ‘active dormancy,’ a slower, more restful lifestyle complemented by mentally engaging activities.
Armstrong suggests creative and restorative pastimes like knitting, mending clothes, or organizing for the year ahead. “And while that’s not as active as, say, travelling or camping, it’s just as active in a more restorative way,” the researcher highlighted.
Make plans and stay connected
While rest is vital, GP Gavin Francis emphasizes the importance of social connection and planning enjoyable activities. “We’re very social animals; even the most solitary human being doesn’t live completely alone. We all depend on others.”
Francis recommends making plans in advance with people who lift your spirits, as committing ahead of time helps prevent low moods from discouraging participation later. “You can then start planning in your diary to do more things with these people over winter.”
Francis also points out that simple habits, such as getting adequate sleep, moderating alcohol intake, avoiding late nights, and maintaining a balanced diet, can significantly improve mental and physical health.
“These things are not rocket science, but they’re really fundamental to having a good, healthy circadian rhythm and a good, healthy physiology through the winter,” GP concluded. By shifting perspective, balancing rest with activity, and nurturing social connections, winter can become not a season to endure, but one to enjoy.
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