Featured image: Yuris Alhumaydy/Unsplash

As the days shorten and temperatures drop, many of us find ourselves feeling a little ‘off.’ The struggle to get out of bed grows and you may be unmotivated, lethargic, or generally blue without any clear reason. If this sounds familiar, you are not alone. 

Seasonal Affective Disorder (SAD) is understood as a type of depression that creeps up on us by coming and going in a seasonal pattern, usually around autumn and winter and impacts many people every year. According to YorkTest, one in three people are affected by SAD each year in the UK.

But there are practical and enjoyable ways to beat the winter blues and prioritise your mental and emotional health through the colder months. Here are some essential self-care strategies to help you stay uplifted all season long. 

Let There Be Light!

The lack of sunlight in winter is one of the primary causes for symptoms of SAD. Light plays an important role in regulating our moods, energy, and sleep-wake cycles meaning prolonged exposure to darkness can leave us feeling low. To counteract this, try to get as much natural sunlight as possible. Do this by fully opening your blinds in the morning. Getting light early in the day, ideally within an hour of waking, sends signals to your brain that it’s time to be alert and awake. This can set the tone for better energy throughout the day. 

Invest in a Light Therapy lamp. These are specially designed lamps that mimic the brightness of sunlight without the harmful UV rays and can significantly boost your mood when used daily. Consistency is key here.

Spend time outdoors – yes, even on those cloudy days. Despite the unwelcoming appearance of grey skies on overcast days, natural daylight is much brighter than indoor lighting. Make it a goal to spend at least 15-30 minutes outside daily, whether it’s a brisk walk, or just people-watching on a bench. Perhaps on your lunch break? This can give you a boost and help combat that afternoon slump.  

Embrace the cosy factor – hygge

Denmark, a country known for its long, dark winters, has gifted us with the concept of ‘hygge’, the art of creating warmth, coziness and well-being. To fully embrace the Danish concept, create a cosy corner. A designated space in your bedroom, or home, where you can unwind, read, meditate, or simply relax. Add blankets and fluffy pillows to curate an irresistibly zen spot. Don’t underestimate the art of candlelight. Candles add a magical, warm glow to any space and create an ambience that electric light just can’t match. Treat yourself by buying that scented candle you couldn’t resist smelling in the shops. Make time for comforting rituals, by slowing down and appreciating life’s small pleasures. For example, indulge in warm beverages, such as a lovely cuppa or hot chocolate. The act of holding a warm mug alone can be soothing. A long, hot bath is also comforting and can be one of the cosiest ways to unwind. 

Eat well to feel well 

What you eat impacts not only your physical health but also your mental well-being. During the winter months, it is crucial to nourish your body with food that supports your energy and mood. Embrace seasonal produce. Winter vegetables like squash, sweet potatoes, carrots, kale, and other leafy greens are packed with vitamins that help keep your immune system strong and sustain your body.

Load up on vitamin D-rich foods and omega-3 fatty acids. Lack of sunlight reduces the body’s natural production of vitamin D, a key player in boosting our mood. Consider adding more of it through certain foods, such as dairy products and eggs. Omega-3 fatty acids are essential for brain health to keep your mind sharp and support emotional well-being. They can be found in fatty fish or chia seeds, flaxseeds, and walnuts. Alternatively, you can take supplements for either of these things. 

Get cosy with warming spices. Cinnamon, ginger, and turmeric don’t just add flavour, they offer anti-inflammatory benefits and help stimulate circulation, which can make you feel warmer on a cold day. 

Stay social and connected

During the colder, darker months, it’s easy to slip into isolation, but social connections are a powerful antidote to the winter blues. Staying connected with friends and family can lift our spirits by adding structure to our days, in turn helping us to stave off feelings of loneliness. 

Regular check-ins are a great way to maintain contact with loved ones. Even if it’s just a weekly call or coffee date, it can give you something to look forward to each week and can make a big difference in feeling connected. 

Offer support to others. Often, reaching out to see how others are doing can open doors to deeper conversation. Many people feel isolated during winter, so being the one to initiate a check-in can positively impact both you and those around you. 

Manchester Met offers a student support service available to all students everyday of the year, 24/7. Advice can be offered by calling 0808 238 9888.

Mind charity UK focuses on providing support, advocacy, and resources for people experiencing mental health challenges.

Samaritans helpline is also open 24/7 for anyone who needs to talk by calling 116 123.