I start dreading winter at the end of summer. I wear shorts for as long as I can tolerate the cold. I paint my toenails bright colours, and I don’t give up easily on the idea of one last swim. I feel anxious as the long warm days start to slip away and the crisp colourful season of autumn arrives. 

It’s not unusual for people to feel the winter blues. Some of us, including myself, feel it a little stronger than others. SAD or seasonal affective disorder is a type of depression associated with winter and the lack of exposure to sunlight. 

An article on healthnavigator.org.nz explains, “Although the specific cause of SAD isn’t known, a drop in your serotonin levels may play a part. Serotonin, often called the ‘feel good hormone’ helps stabilise your mood and lessen anxiety. In the winter months, when there isn’t much sunlight, your serotonin levels can drop.” 

To get through the winter with as much enjoyment as possible, I have put together a SAD toolkit. If I am having a hard week, I check my list to see if I have been looking after myself. 

1. Exercise – Outside if possible so I can get vitamin D exposure from the sun. Numerous studies show exercise can increase both serotonin production and release. There are also the benefits of the feel-good endorphins after a cardio session. Exercise definitely gets me through winter. 

2. Go Outside – It’s worth the effort to rug up and head outside. It can be a few minutes inspecting the garden, or a long walk at the beach. You could have your morning cup of coffee or lunch outside if it’s a fine day. The fresh air and movement can boost your mood and nature is still beautiful in winter.

3. Don’t Get Cold – According to the NHS in Scotland, being cold makes you more depressed, and it’s also been shown that staying warm can reduce the winter blues by half. Their advice is to keep warm with hot food and drinks, wear warm clothes and shoes, and keep your home heated.

4. Work And Live In A Bright Environment –  A well-lit house can make a dull grey day feel warm and inviting. Decorate your space with uplifting colours, warm blankets and candles. Keep the curtains open during the day for natural light. Taking a break by a window may help boost your mood.

5. Work On A Hobby – This helps to keep the mind focussed and gives you something to look forward to. I am currently training for my white belt grading in Aikido and planning a family getaway for later in the year. 

6. Socialise – Not always easy when you are feeling down or fatigued. Some days I just want to crawl back into bed. But catching up with a friend for a walk or even just a text can help lift my mood.  

7. Eat Chocolate – Personally, I don’t need scientific evidence to back this one up. But here it is if you need to give yourself permission

8. Circadian Rhythm –  Winter is a nice time to hibernate and rest. But I find waking up and going to sleep at a regular time prevents me from feeling too sluggish and unproductive. To be honest, some days I need a power nap. I set a timer for 20 minutes which is enough time to help me feel refreshed.

9. Massage –  An article about massage therapy for depression on healthline.com says, “If you have depression, massage therapy probably won’t cure your condition. But it may help relieve the physical symptoms associated with it. For example, massage may help alleviate sluggishness, back pain, joint pain, and muscle aches. It can also help relieve fatigue and sleeping problems.” 

10. Vitamin D – Otherwise known as the sunshine vitamin. I was diagnosed with a vitamin D deficiency a few years ago. My symptoms of muscle aches, joint pain and extreme fatigue kept me in bed for 2 weeks. Winter isn’t the best time for sunbathing, but just 10 minutes in the midday sun will top up your vitamin D levels. I also take a vitamin D supplement.

Sometimes all the exercise and chocolate in the world doesn’t help. That is when it is important to see your doctor who can advise you on treatment options such as counselling or medication.