During the winter time, symptoms of depression are usually more clear and more severe. Switching from the warmth, happiness, and plenty of sun into dark, freezing, and bitter months can be a difficult adjustment for some. This time of year is Daylight Savings Time which may cause further issues if the weather is already affecting your mood.

What are common issues people experience in winter?

 

Seasonal affective disorder (SAD) commonly applies to some people. This is a type of depression that comes and goes in a seasonal pattern throughout the years. SAD is mostly recognised as “winter depression” and affects around 2 million people in the UK and more than 12 million people across Northern Europe. The disorder affects people of any age. 

Anxiety can also occur because the lack of sunlight exposure you receive can disrupt your body’s release of neurotransmitters, which is related to both anxiety and depression. 

Another affect of these chilly temperatures is feeling more tired than normal. The result of tiredness could be due to the shorter days in winter but also, again, the the lack of sunlight. Just ten minutes of sun exposure in the summer months will give you all the vitamin D you need each day. However in the winter months, it is quite difficult to receive them ten minutes. Vitamin D is a hormone and it has an immense impact on moods.

How do I improve these moods?

 

1. Exercise

 

Exercise is a great way to keep yourself both motivated and happy. It helps battle the winter fatigue especially if you work out in the sunlight as you will also be getting vitamin D at the same time. 

 

2. Fix your sleeping pattern

 

A good sleeping schedule solves more than you may think. Getting seven to nine hours of sleep every night allows you to stay more alert, ensuring that you are able to go along your day with the least tiredness as possible.

 

3. Make a playlist

 

Music is something most people can agree gives you a wonderful feeling. Playing your favourite songs releases dopamine, the feel-good hormone, which is the key to activate a part of the brain’s pleasure and reward system.

 

4. Do not isolate 

 

Isolating from people is the worst you can do to make your mental health deteriorate. As much as you might want to stay in bed forever, it’s not a great solution to your feelings. The lack of social interaction can be as bad as smoking, causing death from loneliness, depression etc. The best way to help yourself is to get out into the world and have fun with your friends and family, who will make you feel happier.

 

5. Maintain a healthy diet

 

Unhealthy eating patterns can cause mood swings. Usually blood sugar levels are the cause so if yours have dropped, tiredness, irritability, and and depression is bound to happen. If your are already feeling down due to the winter chill, having an unhealthy diet will not be making you feel any better. Make sure you eat all the food your body needs and drink enough water.

 

 

Feeling down is something we do not optionally want to experience and seeking help is always a good option. Try talking to people about how you are feeling.