Feeling blue this winter? Tips to beat seasonal slumps

Feeling a bit down as the days get shorter, colder, and greyer? You might be dealing with the winter blahs, also known as seasonal affective disorder (SAD). Here’s how to manage it and get back to feeling like yourself. 

What’s a winter blah anyway? 

Winter blahs or SAD is a type of depression that tends to pop up during the autumn and winter months when daylight is scarce. Symptoms usually clear up as the days get warmer and longer in spring and summer. Sometimes, though less common, SAD can hit during spring and summer too. 

What triggers the winter blahs? 

SAD is linked to changes in your body’s internal clock, also known as the circadian rhythm, which is influenced by daylight. During the colder months, reduced sunlight can mess with your rhythm and impact serotonin and melatonin levels. These chemicals play a key role in regulating mood and sleep, and their disruption can lead to SAD. 

How to spot the winter blahs 

SAD symptoms are pretty similar to regular depression and can include: 

6 tips to manage the winter blahs 

• Soak up natural light 

  Spend time outside and let in as much natural light as you can by opening blinds and curtains. Sit by the windows when indoors. 

• Get moving 

  Regular physical activity has been shown to reduce depression symptoms. Even a short daily walk can make a difference. 

• Stick to a routine 

  Maintain a regular sleep schedule by going to bed and waking up at the same time every day. 

• Eat well 

  A balanced diet full of fibre, protein, and lots of fruits and veggies can boost your mood and energy levels. 

• Limit alcohol 

  Alcohol can worsen depression, so try to cut back or avoid it altogether. 

• Reach out 

  Don’t be afraid to lean on friends, family, or a health professional for support. 

When to seek help for SAD 

It’s normal to have off days, but if you’re feeling down for weeks or months, it’s time to see a doctor. Don’t hesitate to get help if you or someone you know is experiencing symptoms of SAD. For more mental health support, check out beyondblue.org and Lifeline.