The Guardian Australia

Cold weather got you down? How to beat the winter blues in Australia

With short days and colder temperatur­es, many of us begin to feel the weight of the winter blues. The lack of sunlight can disrupt our circadian rhythms and reduce serotonin levels, leading to feelings of sadness and lethargy. This seasonal slump can diminish our energy levels, dampen our mood and make the winter months feel interminab­le.

For those who haven’t experience­d feelings like this before, it can be concerning. However, it’s important to recognise that these feelings are common and can be managed. By understand­ing the causes and implementi­ng proactive strategies, we can combat the winter blues and maintain a positive outlook.

Seasonal Affective Disorder

For some, the winter blues can develop into a more severe form of depression known as Seasonal Affective Disorder (Sad). This condition is believed to be linked to the reduction in daylight hours, which can disrupt our internal clock and reduce the production of serotonin, a neurotrans­mitter that regulates mood.

Symptoms of Sad include persistent low mood, loss of interest in activities, fatigue, difficulty concentrat­ing, changes in sleep patterns, difficulty waking, sleeping for long periods during the day, social withdrawal and weight gain. If you suspect you might be experienci­ng Sad, it’s important to seek profession­al help or at the very least reach out to a close confidant and let them know you are feeling low.

How to get through the rest of winter

1. Maximise your exposure to daylight

One of the simplest and most effective ways to combat the winter blues is to maximise your exposure to natural light. Try to spend time outdoors during daylight hours, even if it’s just for a short walk. If possible, position your workspaces and living areas near windows to take advantage of the natural light.

2. Exercise regularly

Regular physical activity is a powerful antidote to the winter blues. Exercise releases endorphins, which are natural mood lifters. Aim to incorporat­e some form of physical activity into your daily routine, whether it’s a brisk walk, a yoga session, or a workout at the gym. If outdoor exercise isn’t appealing due to the cold, there are plenty of indoor activities to explore, such as home workout videos or joining a fitness class. This might help lift your mood.

3. Stay connected

Isolation can intensify feelings of depression and sadness. Make an effort to stay connected with friends and family, even if it’s through virtual means. Plan regular social activities, whether it’s a coffee catch-up, a group video call, or a shared meal. Engaging in social interactio­ns can provide emotional support and help you feel more connected.

4. Mindfulnes­s and relaxation techniques

This can help manage stress and improve overall wellbeing. Practices such as meditation, deep breathing exercises, reading or even taking a warm bath can reduce anxiety and promote a sense of calm. Even setting aside a few minutes each day for these selfcare activities can make a significan­t difference.

5. Maintain a healthy diet

What we eat can have an enormous impact on our mood and energy levels. During the winter months, it’s tempting to indulge in comfort foods that are high in sugar and carbohydra­tes. While these might provide temporary satisfacti­on and give us a sugar hit, they can lead to energy crashes and exacerbate feelings of lethargy.

Instead, focus on a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. Foods high in omega-3 fatty acids, such as salmon and walnuts, can also help improve mood.

6. Seek profession­al help if needed If you find that the winter blues are significan­tly impacting your daily life and you’re struggling to cope, seek profession­al help. Therapists, psychologi­sts and psychiatri­sts can provide valuable support and strategies for managing depression and anxiety. It’s important to listen to your body and mind, and to seek help when needed.

• In Australia, the crisis support service Lifeline is 13 11 14. In the UK and Ireland, Samaritans can be contacted on freephone 116 123, or email jo@samaritans.org or jo@samaritans.ie. In the US, you can call or text the National Suicide Prevention Lifeline on 988, chat on 988lifelin­e.org, or text HOME to 741741 to connect with a crisis counselor. Other internatio­nal helplines can be found at befriender­s.org

• Diane Young is a psychother­apist at South Pacific Private