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The cold weather and shorter days have arrived and if you too are feeling a little off, psychological coach Lucy Spicer is here to tell you why that may be and some of her expert tips and tricks for making things a bit brighter.
Have you noticed a dip in energy? A craving for comfort food? Or perhaps just a general low mood that you can’t quite shake? If this sounds familiar, you’re not alone. Winter's shorter days and colder temperatures can have a pretty big impact on our mood for several reasons, but the good news is there are plenty of things (all proven to actually help) we can do...
Why Does Winter Affect Our Mood?
Less Sunlight = Less Serotonin
Sunlight plays a crucial role in regulating our serotonin - a neurotransmitter that helps stabilise our mood. Studies have shown that reduced sunlight exposure can lead to lower serotonin levels, contributing to feelings of sadness and fatigue.
Disrupted Circadian Rhythm
Our internal body clocks, or circadian rhythms, rely on light to stay in sync. In winter, darker mornings and early sunsets can throw off these rhythms, affecting our sleep and energy levels. These disruptions can lead to poorer sleep quality which is essential for our mental health.
Seasonal Affective Disorder (SAD)
For some, the winter blues are more than just a passing feeling. Seasonal Affective Disorder, a type of depression linked to seasonal changes, affects millions globally. Treatments such as light therapy and cognitive behavioural therapy have been shown to be effective.
More Time Indoors = Less Movement
When it’s cold and dreary outside, we’re less likely to get out and about. This reduction in physical activity can contribute to feelings of low energy and mood. Research has found that regular physical activity significantly improves symptoms of depression.
Five Ways To Boost Your Mood This Winter
Luckily, there are plenty of evidence-based strategies to help you feel brighter and more balanced, even when the weather isn’t on your side.
1. Get Outside In Daylight
Even a 10-minute walk during daylight hours can work wonders. Natural light boosts serotonin levels and helps regulate your body clock. Research has highlighted the importance of time spent in outdoor light with improving mood and sleep.
2. Try Light Therapy
Invest in a light therapy box to mimic natural sunlight making sure it is 10,000 lux of light to be effective. Clinical trials have shown that sitting in front of a light box for 20–30 minutes a day can significantly improve mood and energy levels in those experiencing winter low mood.
3. Prioritise Your Sleep
Winter can make us want to hibernate, but oversleeping can leave you feeling groggy whilst not sleeping enough can affect your mood. Try to stick to a consistent sleep schedule, aiming for 7–9 hours a night or whatever feels optimal for you. Make sure to avoid screens before bed to help regulate melatonin production.
4. Connect With Loved Ones
We can tend to withdraw and have less motivation to be sociable during the winter months. So it’s important to make an extra effort to stay connected (even if we don’t feel like it). Whether it’s a coffee catch-up, a video call, or planning a cozy movie night, social interactions help combat feelings of loneliness and boost mental well-being.
5. Practice Mindfulness
Winter offers a natural opportunity to slow down, which can be seen as a gift. Use this opportunity to take up journaling, meditation, or try breathwork to help ground yourself and reduce stress. You may like my recent piece - What Is Box Breathing And How Can It Help With Stress?
By understanding how the winter months affect us and adopting small, intentional habits, we can not only survive but thrive during the colder months. So, whether it’s stepping outside for a midday walk, embracing a new mindful habit, or cozying up with your light box, these tools are here to help brighten your winter from the inside out.