As winter sets in, the dark nights and cold weather can take a toll, with many experiencing a case of 'the winter blues'.
Recent research carried out by Ipsos found that winter is our least favourite season, favoured by just 8% of Brits. Unsurprisingly, summer came out on top as the nation's favourite (42%).
But for others, it's more than just feeling blue. In fact 1 in 20 people in the UK are diagnosed with SAD, or seasonal affective disorder, which the NHS describes as a "type of depression that comes and goes in a seasonal pattern." SAD is also known as 'winter depression' because the symptoms are usually more apparent and severe during the winter months.
If your mood tends to slump during winter, there are things you can do to feel better and we've got some helpful tips and advice to help you through the season.
Of course, if you think you could be experiencing symptoms of SAD and you're struggling to cope, you should consider seeing your GP.
1. Get as much natural sunlight as possible:
One of the main reasons we struggle during the winter is the lack of sunlight.
The winter solstice marks the shortest day of the year at a mere 7 hours and 50 minutes. This is almost 9 hours shorter than the longest day of the year (which falls in the summer). So, it's important to make those daylight hours count!
According to psychologist Mark Winwood:
“Natural daylight supports our circadian clock and helps us sleep at night. So, even if you seem to go to work when it’s dark and also go home when it’s dark, get out in the lunch hour. Even better, use it as a time to do your daily exercise.”
Try to get outside during daylight every day - even 5 minutes is better than nothing! If you're working from home or in an office, it's a good idea to work near a window and let the light shine in. Maximise weekends or days off and spend as much time outdoors as possible.
2. Exercise regularly:
During the colder months, it can be harder to find the motivation to exercise, but it's important to try and keep moving.
According to the NHS, regular physical activity and exercise makes us healthier and happier. This is because when we're active, the body releases feel-good hormones that can improve our mood and boost our energy. There are lots of other mental health benefits too, from boosting self-esteem and confidence to reducing tension, anxiety, stress and mental fatigue.
Going outside for a run might seem less appealing in the cold and dark, so you might need to switch up your workout routine. If you already have a gym membership, winter is the time to put it to good use! If not, you could get a great deal with our gym and fitness discount codes. There are also loads of free fitness apps, such as the GymShark Training app or Strava.
Alternatively, you could find a local fitness class which can be a more cost-effective alternative to a gym membership and great for socialising too. Classpass offers one month of free credits if you're a new member, so it's well worth looking into that.
It's recommended to move regularly throughout the day too. You should try to get up and move around every hour, even if it's just for a few minutes. as small bursts of movement throughout the day can keep you feeling energised and increase your overall mental wellness. If you have a Fitbit, you can set yourself hourly reminders to get up and move.
3. Keep socialising:
The cold weather can make us all want to hibernate at home and whilst that's ok sometimes, it's still essential to keep socialising for positive mental wellbeing.
We know that spending on socialising has dropped to the bottom of the priority list for many, especially at this time of year, but you don't need to spend much (or any money) to stay socially connected.
Here are some tips/ideas:
- Make the most of outdoor catch ups with friends and family. We've made a list of affordable festive family outings for you, so you don't have to stress too much over researching where to go.
- You don't even need to leave the house if you don't want to! Invite your friends over for a cosy night in.
- Consider volunteering. According to Will Donnelly, co-founder and care expert at lottie, volunteering is a great way to boost your wellbeing, reduce stress and broaden your support network by making new friends.
- Start a new hobby or try something out of your comfort zone, such as joining a book club or taking a fitness class.
- Make a conscious effort to pick up the phone! Just speaking to someone (rather than texting) can make the world of difference if you're feeling low.
4. Take a Vitamin D supplement:
Vitamin D helps to regulate the amount of calcium and phosphate in the body, keeping our bones, teeth and muscles healthy. Research has shown that Vitamin D can also play an important role in regulating mood.
Although a few foods (such as fish and egg yolks) contain Vitamin D, sunlight is the main source, so it can be hard for the body to make enough during autumn and winter, which in turn, could leave you feeling groggy and low. This is why the NHS recommends that everyone should consider taking a daily Vitamin D supplement at this time of year.
Vitabright Vitamin D3 soft gels are fantastic value for money, currently priced at £14.99 for a 14-month supply. They're made with natural ingredients and specially formulated for fast absorption into the body. With hundreds of 5-star reviews and a BBC Good Food recommendation, you're in safe hands.
Myprotein Vitamin D Gummies are another popular choice costing £7.99 for 60 gummies. They're deliciously orange flavoured and contain 25mcg of Vitamin D3 per gummy. We've also spotted the same gummies on offer for as much as 50% off at LOOKFANTASTIC.
5. Consider buying a SAD lamp or sunrise alarm clock:
There are a range of dedicated products on the market to help you feel better and brighter during winter.
As the NHS explains, some people who struggle during winter may find that light therapy can considerably improve their mood. Light therapy involves sitting by a special lamp, usually for around 30 minutes to an hour each morning.
"The light produced by the light box simulates the sunlight that's missing during the darker winter months.
It's thought the light may improve SAD by encouraging your brain to reduce the production of melatonin (a hormone that makes you sleepy) and increase the production of serotonin (a hormone that affects your mood)."
Lumie are light therapy experts with 30 years experience and a whole host of SAD lamps to choose from.
The Lumie Vitamin L® SAD Light is the bestselling option and costs less than £70. It's small and easy to use with just one button to turn it on and off, and to get the optimal 10,000 lux you'll need to be 20cm away from it.
Another bestselling option is the Lumie Task Light Therapy Desk Lamp, but this is pricier at just over £200. It's designed to sit on your desk and features a sleek, minimalist design (unlike traditional panel SAD lamps). It even comes in a range of colours to suit your decor style! Features include 10,000 lux at 15cm, CRI 95+, spectral light distribution to protect your eyes and seamless control and adjustability.
The NHS also supports the use of sunrise alarm clocks, which gradually light up your bedroom to simulate the sunrise as you wake up, and Lumie has got you covered here too.
There are lots of models to choose from but the Lumie Sunrise Alarm is the most affordable (£34.99). The sunrise starts 30-minutes before your alarm time and slowly brightens to wake you gently. It also features a choice of 5 natural sounds (including birdsong and a purring kitten) as well as the all important snooze button if you need an extra 5 minutes in bed!
Top tip: Lumie products are available to buy from a range of retailers (as well as directly) including Argos, Very, Boots and Amazon.co.uk, so it's worth comparing prices (don't forget to check for voucher codes!) to make sure you get the best deal.
