Winter Blues? Here Are 8 Ways to Deal With the Days Getting Colder and Darker

Simple tips to lift your spirits.

The temperatures are dropping. The sun’s waking up late and heading home a little earlier each day (lucky). Staying in is starting to sound much better than going out – although we were always partial to that one.

In a few famous words? Winter is coming (or is here, depending on when you’re reading this).

And with it? Possibly a mild – and very normal – hit of exhaustion and a low mood, otherwise known as the ‘winter blues’, or in more extreme scenarios, Seasonal Affective Disorder (SAD).

That said, there are a few ways to bring our energy and well-being back into balance despite the change of seasons. From the difference between winter blues and SAD to what causes them and the best ways to boost your mood, read on for everything you need to know.

What is the difference between ‘winter blues’ and Seasonal Affective Disorder (SAD)?

Although the terms are sometimes used interchangeably, Seasonal Affective Disorder (SAD) – a form of depression caused by the changes in daylight and weather that predominantly occur in fall and winter – is thought to be the extreme end of the ‘winter blues’ spectrum. According to the Mental Health Foundation, around 35% of Australians experience some depression with the onset of winter. While statistics around SAD aren't clear, Ausmed reports that one to 10% of the population are affected.

Per Mind Matters Psychology, the symptoms of winter blues and SAD symptoms do overlap, however, signs of SAD can vary from mild to severe and can run for four to five months of the year. Symptoms can include:

Difficulty sleeping
Feeling listless or down for large parts of the day, every day
Lack of energy and feeling sluggish
Trouble focusing
Feeling hopeless
Disinterest in activities that usually bring you joy
Carbohydrate cravings
Thoughts of self-harm, in extreme cases of SAD

If you are worried that what you might be experiencing is more severe than the winter blues, it is highly recommended that you speak to your general practitioner for individualised health advice and support.

What causes winter blues and Seasonal Affective Disorder?

While experts are not sure why some people experience winter blues or SAD, one theory is that the drop in temperatures and daylight hours could disrupt our circadian rhythm – the body’s internal clock that regulates how we function throughout the day and night.

It is also thought that the changing season might disrupt the levels of serotonin (a neurotransmitter that impacts mood and well-being) and melatonin (a hormone that affects sleep patterns).

Luckily, there are a few easy ways we can help combat these seasonal shifts and bring our mood and energy back up.

How to beat the winter blues or SAD

1. Steal some sunshine

While being outside in winter might sound less than appealing, even just a few minutes of daily sunlight exposure benefits your mood and helps you fall asleep. This is because sunlight stimulates the production of both serotonin and melatonin. Whether it’s a brisk walk at lunchtime or a coffee outside, try to get at least 20 minutes out in the sun each day, ideally in early morning light if you are specifically looking to improve your sleep. Two tips? Don’t wear sunglasses during your exposure window, as the lenses can filter the light and reduce melatonin production – and don’t forget your sunscreen!

2. Use a sunrise or sunset lamp

With the sun rising later in winter, getting that morning light can be a challenge, which is where a sunrise lamp could be of assistance. Projecting a gradually brightening light à la the sunrise inside, it is designed to help you wake up, feel more alert in the morning and regulate your circadian rhythm. Similarly, a sunset lamp can help stimulate melatonin production by casting a warm, soothing light across the room, thus helping you fall and stay asleep.

3. Stick to a sleep schedule

Tempting as it is to stay curled up in a cosy bed – especially when it’s cold outside – sticking to a sleep schedule of seven to nine hours per night goes a long way in improving and stabilising your mood. Try to wake up and go to bed at the same time each day, and set yourself up for success with a good sleep routine – perhaps with some essential oils, yoga or meditation – for better sleep in winter.

4. Move your body regularly

We all know that exercise does wonders for our sleep and mood – thanks largely to the release of feel-good neurotransmitters known as endorphins – no matter the season. Find a workout you enjoy, try to keep moving regularly, and you’ll reap the benefits all winter long. And you don’t even have to leave the house: there are plenty of free at-home workouts you can do on YouTube without setting foot outside.

5. Get your vitamin D levels checked

Although there isn’t a lot of research on the link between vitamin D and seasonal affective disorder, there are findings to suggest that those with SAD typically present with low vitamin D levels, which may be associated with reduced serotonin activity. While the data on supplementation is mixed, there is some to show that upping your vitamin D intake could reduce the symptoms of SAD, so it’s worth visiting your healthcare practitioner to check if your levels are optimal or if supplementation support is necessary.

6. Try dopamine décor

If you’re going to be inside most of the time, you might as well boost the feel-good factor in your space, right? Enter: dopamine décor, the aesthetic that is all about maximising the joy in your interiors – whatever that means to you. Whether that’s bright colours, cosy textures and a wall full of bold artwork, or soft neutrals and coffee table displaying trinkets from your travels, focus on putting – in the words of The Sound of Music – a few of your favourite things front and centre for an instant mood lift.

7. Be social – IRL, where possible

The onset of winter can often make us less inclined to go out and meet people ‘in real life’, but it’s important to prioritise the relationships that fill up your cup, as research has found a causal relationship between social isolation and depression. Wherever you can, try not to let the darker days and colder weather deter you from meeting the friends and family who are there for you. Can’t physically go out? Schedule a tea and FaceTime and get cosy.

8. Don’t hesitate to see a doctor or therapist

It’s very normal to feel a dip in mood and energy when winter rolls around, but if you’re worried that what you’re feeling is something more serious, don’t hesitate to speak to your doctor or a therapist for personalised support.

If you or someone you know needs help, please call Lifeline on 13 11 14, or Beyond Blue on 1300 22 4636, or 000 for emergencies. This article is not intended as individualised health advice. If you are concerned about your health, well-being or sleep, you can also speak to your GP, who will advise a correct treatment plan.