Three easy ways to help you beat the winter blues

Now the clocks have gone back and the evenings are darker, many of us trudge to work and back in the dark and sometimes our mood is worse too.

We may feel more tired than usual, lack energy, or have trouble concentrating.

Seasonal affective disorder (SAD), or “winter depression,” can affect anyone. For those who find it difficult to go about their normal daily activities, the NHS advises contacting their local GP.

For those with milder symptoms, here are three ways to help you manage and even embrace the darkest days.

Psychologist Kari Leibowitz says she grew up in the United States in a summer-centric city which meant she viewed winter as limiting and uncomfortable, but traveling to Norway, where some places receive almost no daylight in the depths of winter, changed her mindset.

She found that instead of succumbing to a darker mood, they accepted their circumstances, finding different hobbies from snow sports to knitting and cooking.

“They see winter as a time of year full of opportunity,” she says.

Kari said this taught her that changing your approach to focus on what you can do during this time, rather than what you can’t do, was surprisingly effective.

This could include winter walks, movie nights, cooking a new meal, or ice skating.

“So often we only focus on the things that are harder to do in the winter, when in reality there is a whole world of seasonal activities that are more enjoyable when it’s cold.”

With our work and social calendars running as normal, we may wonder why we feel so tired, but Kari says we need to accept that our bodies need more rest in winter.

“It’s actually a good thing to not be as productive or active as you are during the summer months, because our bodies are biologically programmed to rest during the winter,” she says.

Just like animals and plants, she says we should slow down and change our behaviors.

Plant researcher Dr. Em May Armstrong says the key is to find a balance between getting more rest and becoming too lethargic.

She suggests what’s called “active dormancy”: mixing a slower, restful lifestyle with activities that keep us mentally occupied.

This might include activities like knitting, repairing clothes, or practices that help you prepare for the year ahead.

“And while it’s not as active as, say, traveling or camping, it’s just as active in a more restorative way.”

While it’s natural to get more rest, it’s still important to make time for the things that make us happy and to mingle with others, according to GP Gavin Francis.

“We are very social animals, even the loneliest human being does not live completely alone. We all depend on others.”

He suggests planning activities in advance, focusing on spending time with those who make you feel good and activities that can improve your mood.

Doing this means you’re committed, and a bad mood later won’t be able to stop you.

“You can then start planning in your calendar to do more things with these people during the winter,” he says.

Simple, practical steps to improve your mood, such as making sure you get a good night’s sleep, avoiding too much alcohol or late-night parties, and maintaining a healthy diet, are also important, he says.

“These things are not complicated, but they are really fundamental to having a good circadian rhythm and a good healthy physiology during the winter.”