Winter is one of the best times of year to reboot. There’s no better time than during the cold, dark days to rest up indoors with family and friends or finally get through the stack of books accumulated by the bedside table.
But some of us experience a mood shift during this period that can make it more difficult to deal with stress or leave you more prone to feelings of sadness. Dr Natasha Bijlani, a consultant psychiatrist at the Priory hospital in Roehampton says these feelings, known as seasonal affective disorder (Sad), are predictable with the seasons, and can be overcome with a few tried and tested tips.
Here, she shares a few of the best ways to beat the winter woes:
Spend time in bright and light environments
Making the most of sunny winter days, particularly in the morning, can be a significant mood booster. “Those prone to Sad should try to live and work in bright and light environments,” says Bijlani. “Try and sit near windows when indoors, for example.” Another trick is to invest in a dawn simulator alarm, a bedside light connected to an alarm clock that wakes you up with a “sunrise” rather than a noise. While a bright sunny day can provide 100,000 units of luminance (lux), Bijlani says light treatment for Sad is effective 85% of the time if lux is over 2,500. “The aim of light therapy is to replace bright summer light and stimulate a change in the levels of chemicals and hormones that affect your mood,” she says.
Get outside and exercise
Making time to get outside and exercise, particularly if it’s with family and friends, is a way to both get some much-needed light during the winter months and bring on an endorphin boost. Bijlani recommends that moderate levels of regular exercise, especially outdoors and in the mornings, can be effective at reducing the symptoms of Sad. “Physical exertion leads to the secretion of endorphins, which have a natural antidepressant effect,” she says. Plus, hitting those fitness goals has the added bonus of contributing to a sense of wellbeing.
Follow a healthy diet
It’s easy to indulge in heavy comfort foods over the winter months – the perfect season for big Sunday roasts and warming hot chocolates. But, while Bijlani doesn’t recommend that you deprive yourself of certain foods, keeping up with a balanced diet can be a helpful longer-term mood booster. “The benefits of a healthy diet are based on sound evidence,” she says. “It’s advisable to consume natural, unprocessed foods as much as possible, with adequate fresh vegetables and fruits, and simple carbohydrates and fats, and try to avoid excessive sugar intake.”
Keep busy with family and friends
If it is cold or stormy outside, it’s easy to make an excuse not to escape the house, but making time to spend with family and friends is important, particularly to prevent feelings of Sad and isolation. The dreary weather can often be the perfect excuse to do all those things you’ve been too busy to make time for. Going to the cinema, trying out new restaurants or hosting dinners at home are all ideal ways to spend a wintry day snug and indoors.
Stay warm and cosy
The NHS recommends that staying warm and cosy during the winter months is an effective way to minimise feelings of stress and anxiety. Rugging up at home in front of a fire or taking a long, hot bath are ways to get the blood flowing and increase feelings of wellbeing. Bijlani says feeling more at ease can be as simple as keeping the home warm and comfortable. “An optimal temperature is necessary to maintain a good mood, as feeling too cold or too hot can make us irritable,” she says.
Is the possibility of a high energy bill keeping you from having a cosy house? Download the Meerkat app and set up EnergyCheck so you’ll never have to spend time searching for better energy deals again. Customers of Compare the Market who purchase a qualifying product can also use the app to get two-for-one at restaurants and cinemas for a whole year
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