When the clocks go back, a lot of us feel our mood go back with them. The mornings are dark, the nights draw in, the heating goes on and your favourite jumper becomes a second skin.
I notice it every year. For a long time I just put it down to being a summer person who loves the sun and blue skies. I didn’t know back then that there was a real reason behind it, or that there was quite a lot I could do about it.
On Tickety Boo, Ian, Iona and I sat down to talk about the winter blues: why they happen, how to spot them, and what actually helps. This article brings together what we talked about.
It’s a real thing, not just you being miserable
The low mood some people feel in winter has a name. Seasonal affective disorder, often called SAD, is described by the NHS as a type of depression that usually happens in the winter and lifts in the summer. Many more people notice a milder version of it, which is what most of us mean when we talk about the winter blues.
It isn’t in your head and it isn’t a weakness. There are real changes happening inside you. Knowing that can take some of the worry out of it, and it also means there are real things you can do.
The signs to look out for
The signs can be subtle, especially at first. These are the ones we see most, in the therapy room and in ourselves:
- Losing interest in things you normally enjoy
- Feeling tired all the time, and finding it much harder to get out of bed
- Sleeping badly, or wanting to sleep far more than usual
- Craving comfort food
- A low level, background anxiety that doesn’t seem to have a cause
- Wanting to hide away and hibernate until spring
Why it happens
For a lot of people it comes down to daylight. In winter many of us go out in the dark, spend the whole day indoors under artificial light, and come home in the dark. We can go days without proper daylight on our skin or in our eyes.
Daylight helps set the body clock. With less of it, the body can keep producing melatonin, the hormone that makes us sleepy, and that can leave us feeling sluggish and flat. Add in the cold, which makes the sofa feel even more appealing, and it’s easy to see how the slump creeps in.
Out in the dark, indoors all day, home in the dark. No wonder our mood dips.
What actually helps
None of this needs to be complicated. It’s about small, deliberate changes rather than trying to soldier on and do what you always do.
- Get ahead of it. If you know winter affects you, don’t wait until you feel it. Start making changes in August or September, before the clocks go back. It is much easier to stay out of the slump than to climb out of it.
- Change your routine rather than forcing it. I love going to the gym first thing in the morning, but getting up in the pitch black and driving there in the dark started to feel completely different. So I moved my gym sessions into daylight hours and felt better straight away. Not everyone can do that, but most of us can shift something.
- Chase the daylight. Get outside during the day, even for five or ten minutes. Between client sessions I nip out with my dog Barney, even on grey days. An overcast day is still far brighter than indoor lighting. If you work indoors, open the blinds and sit near a window.
- Use light in the morning. I’ve swapped my alarm clock for a light that slowly gets brighter before I wake, a bit like dawn breaking. Some people use a light box for a short time each morning. The NHS advises one rated at 10,000 lux that filters out UV. Use it in the morning, not late at night, or it can stop you sleeping.
- Look after the basics. Movement, decent food and time with people matter even more in winter. The NHS advises that everyone in the UK should consider taking a daily vitamin D supplement of 10 micrograms during autumn and winter. If you are thinking about other supplements, speak to your pharmacist or GP first.
- Watch what you feed your mind. There’s an old saying: garbage in, garbage out. If your mood is already low, hours of doom scrolling or bleak documentaries won’t help. Find the things that make you laugh. For me that’s Only Fools and Horses.
The days you least feel like doing these things are usually the days you need them most.
Winter blues, or something more?
When someone notices their mood has shifted, I always ask the same question: what has changed? Look back over the last few days, weeks and months. Has something significant happened? Has your routine, your diet or your situation changed?
If nothing else has changed and it has crept in as the days got darker, the season may well be part of it. But if a lot is going on in your life, don’t write it off as the weather and tell yourself you’ll be fine in spring. If your mood stays low, you feel hopeless, or it keeps coming back at the same time every year, speak to your GP. Talking therapies can help too.
If you manage people
Winter can be hard on teams. Many people travel to and from work in the dark and spend the whole day under artificial light. Small things help: encouraging people to take a proper break outside in daylight, opening blinds, being flexible with start times where you can, and keeping an eye out for changes in the people around you.
If someone seems flat, tired or withdrawn, it may be the season, or it may be something more. Our guides on what to do when someone says “I’m fine” and what to do when someone on your team is struggling can help you start that conversation.
Low mood in winter can also sit on top of exhaustion that’s been building all year. Our article on burnout and what actually helps covers the signs. If you are worried about a man in your team, our article on why men stay silent about their mental health may help.
If you need support
If your mood stays low, or you are feeling hopeless, speak to your GP. Out of hours in Scotland, call NHS 24 on 111.
Samaritans: call 116 123, free, any time.
If somebody is in immediate danger, call 999.
Questions people ask about the winter blues
What are the winter blues?
The winter blues are a dip in mood and energy that many people notice when the days get shorter and darker. It often shows up as tiredness, finding it harder to get up, losing interest in things you usually enjoy and wanting to hibernate. It usually lifts as the days lengthen again.
Is seasonal affective disorder real?
Yes. The NHS describes seasonal affective disorder, or SAD, as a type of depression that usually happens in the winter and gets better in the summer. Less daylight affects the body clock and the chemicals that help regulate mood and sleep.
Do light boxes help with the winter blues?
Many people find a light box helps when it is used in the morning. The NHS advises choosing one rated at 10,000 lux that filters out UV light. Avoid using it late in the evening, as bright light can make it harder to get to sleep.
How do I know if it is more than the winter blues?
Ask yourself what has changed. If nothing else in your life has shifted and it arrives as the days get darker, the season may be part of it. If your mood stays low, you feel hopeless, or a lot else is going on, do not write it off as the weather. Speak to your GP.
You can hear more conversations like this on the Tickety Boo podcast.
This article is part of our practical guide to workplace mental health training for UK employers.
Support your team through the winter
Talk to us about wellbeing workshops or mental health first aid training for your workplace. You can also see all our First Aid for Mental Health training.