Does the thought of the approaching winter season make you feel like curling up into hibernation mode? Do your anxiety levels rise as the shorter, darker days encroach? In this post I share my 5 best comforting tips to help you cope with the winter blues.

As the days grow shorter (and gloomier) my mind turns to how I might cope with the change in light and cooler temperatures. Only this year, we have the ongoing stress of Covid-19 restrictions to contend with, which has the potential to worsen anxiety around the approaching holiday season.

Getting out of bed on those dark, chilly mornings can feel completely overwhelming, especially when you are already battling mental health concerns. Am I right?

That’s why I’ve put together a tried and tested list of all the little things I’ve found helpful for coping with the winter blues.

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Understanding the Winter Blues

What is Seasonal Affective Disorder (SAD)?

A bout of the winter blues is more than a change in mood state. Understanding what we call the winter blues is likely to be the medical condition, Seasonal Affective Disorder (SAD). Here in the UK, the National Health Service (NHS) estimates 1 in 15 people in the UK will experience Seasonal affective disorder (SAD) between September and April, and sufferers of SAD may experience any of the following conditions:

• a persistent low mood
• a loss of pleasure or interest in normal everyday activities
• irritability
• feelings of despair, guilt and worthlessness
• feeling lethargic (lacking in energy) and sleepy during the day
• sleeping for longer than normal and finding it hard to get up in the morning
• craving carbohydrates and gaining weight 

According to Dr Bijlani, of The Priory’s Roehampton Hospital, as we move into the winter months, changes in the amount of daylight affect both serotonin and melatonin levels in the body. Dr Bijlani explains that serotinin is a neurotransmitter, responsible for sending messages between nerve cells, while melotonin is a hormone that plays a role in sleep regulation and mood. She goes on to explain:

“During the night, the brain releases melatonin which contributes to making us feel drowsy and induces sleep. At daybreak, the effect of bright light, coupled with the natural rhythms of the brain, suppresses melatonin. In those susceptible to SAD, not being exposed to sufficient light, on dull winter days, can lead to the development of the symptoms of SAD.”

Dr Bijlani, of The Priory’s Roehampton Hospital

Your Mental Health Matters

Before I share my tried and tested tips, I’d like to remind you I’m not a mental or medical health professional and the information shared here is not meant to replace medical advice. Please do talk to your doctor about any concerns raised in this post.

And now, as promised, here are my go-to comforting self-care tips for helping you combat seasonal affective disorder.

Comforting self-care tips to help you cope with the winter blues

#1 Get Plenty of Natural Light

Natural light within the first hour of waking up each day has been shown to initiate a change in brain chemicals linked to mood. Resolve to move through the over-riding feeling of dread by physically getting out of bed and letting in some natural light. I know it’s hard, especially when the instinct is to pull the cover’s over your head and snuggle into hibernation mode! But make it part of your winter morning routine to first let the light in (you can always return to the warmth of your bed once you have drawn the curtains).

#2 Keep Hydrated

With colder days we are less likely to drink adequate amounts of water.  That’s why it’s important to plan ahead and have a glass or drinking bottle of water by your bed. Have a glass of water as soon as you wake up and aim to drink 6-8 glasses of water throughout the day.

#3 Juice it Up!

This self-care tip has made such a tremendous difference to my energy levels. Green Juice is not necessarily delicious but the benefits are worth it. The greener the better! Blend your own from leafy green vegetables mixed with apple, or pear juice.

Alternatively you can buy ready-made cold-pressed green juice (available M&S, Pret, various independent Juice Bars). The powdered sachets (Wheatgrass, Spirulina etc) are also handy when you haven’t the energy to make your own.

#4 Chase the Sun

Grab a soft, warm blanket and get yourself outside as soon, and as much as you can. Exposure to natural sunlight is amazingly effective and uplifting when you have SAD. Even if you have the best light set up, try to still get outside for a few moments in the morning. I know, it’s cold. But it is so worth it for the difference it makes. That brings us to our next point.

#5 Move Your Body

The best way to get your daily dose of sunlight is to go for a short walk or take a burst of exercise outside. This has the added benefit of awakening your body. Your exercise therapy for SAD can be as simple as a brisk walk in Nature, a gentle yoga sequence or a burst of cardio. Remember to make this part of your daily routine fun, don’t put too much pressure on yourself.

#6 Light Up Your Space

Light up your environment, the aim is to let in as much natural sunlight as possible. Open your blinds and pull the curtains back, and light up your space with extra lamps. Put up a string of indoor fairy lights for an instant pick-me-up

#7 Nourish Your Body

Eat to nourish and sustain your body’s energy levels. When you have SAD you tend to crave sweets and carbohydrate-rich foods because they provide short-term feelings of euphoria. But the high is short-lived and these foods are thought to increase feelings of anxiety and depression.

Some foods are known to help boost your mood and relieve anxiety, including whole grains, leafy greens, salmon, avocado, eggs, dark chocolate, walnuts, brazil nuts

#8 Return to your breath

Place your hands on your heart and bring your awareness into the present moment. Inhale slowly and deeply (feel your chest gently expanding). Exhale deeply and fully (feel as though you are dropping into your body). Stay with your breath and allow the soft, silent sound to envelop you.

#9 Initiate a Mindful Moment

According to Mayo Clinic treatment may include a combination of light therapy, medications and psychotherapy. Significantly care needs to be taken if you have been diagnosed with bipolar disorder, because both light therapy and antidepressants can trigger a manic episode. The Mayo clinic also recommends therapeutics which help relax the body and mind, that some people may choose to try and cope with SAD, including:

• Relaxation techniques such as yoga or tai chi
• Meditation
• Guided imagery
• Music or art therapy

Related Article: Depression Self-Care Series: How to Harness The Restorative Power of Self-Care

#10 Be kind to your mind

Gently coax your mind to take small steps each and every day to take care of yourself. Encourage yourself to get outside and socialize a little. Give yourself a daily dose of kindness. Surround yourself with little love notes and inspiring quotes.

#11 Keep a Journal

Intrusive thoughts can add to the overwhelm of S.A.D. Keep a journal and immediately mind dump any intrusive thoughts, frustrations or things that keep cycling in your mind. There’s something about writing it out that gets you out of your head.

Notice and appreciate the little things, and share those little flashes of beauty in your journal. Record your daily triumphs, no matter how small they seem to be.

Writing in your journal will give you a natural burst of positive emotions and help you feel more connected with the world.

#12 Be patient with yourself

The temptation when you are feeling frustrated with your symptoms is to take drastic, sweeping action. Focus on finding small ways to gently balance your activity levels.

Respect your limits without succumbing to the overwhelming urge to self-isolate. Cuddling up and having a duvet day is the ultimate form of self comfort.  But when duvet days turn into weeks of self-isolation, it’s a sure sign you’ve got the winter blues.

Related Article: How to Champion and Care For Yourself When Depression Hits You Hard

do you have seasonal affective disorder (S.A.D)?

If you are prone to feeling more than just a little down over winter, you may have seasonal affective disorder (SAD).  Please take care of yourself. If you are trying your best to feel better and nothing seems to be helping, please seek immediate medical care. If you are already taking medication for depression, it’s also a good idea to talk to your doctor about possibly changing the dose and or course of medication (bearing in mind it can take several weeks to experience the full benefits of antidepressant medication).

Always remember: depression does not define you. You are stronger than you think you are and every step you take in this journey reflects your true strength. 

IMPORTANT PLEASE READ: While I share my personal experiences with depression, I am not a therapist or health professional. Bravely She Blogs is not intended as medical or therapeutic advice. For immediate help in the UK please call 111 or one of these emergency helplines.

If you are based in the US, you can call the Crisis Call Center at 1-800-273-8255 at any time of the day

What was your biggest takeaway from this post. Have I missed anything important? Please leave a comment below and share your thoughts below.