Surviving the ‘Winter Blues’: Creating a Happier, Healthier Winter In Melbourne
As we are shivering through the first week of August here in Melbourne, we are also reviving a past article we wrote a few winters back. Winter can be hard. Many people experience increased fatigue and low mood. The shorter days, colder temperatures, and lack of sunlight can lead to a condition known as Seasonal Affective Disorder (SAD), or more commonly known as ‘the winter blues.’ During this time, you may feel more lethargic, sad or irritable, and less motivated. While I am a big fan of wrapping myself in my electric throw on my couch (best invention ever!) and avoiding the outside world for a while, this can in itself exacerbate the blues. Being the scientist-practitioners we are here at PCP&AH we wanted to share some strategies to support you to take care of your mental health during the colder months. In this blog, we will explore the causes of ‘winter blues’ and practical strategies to help improve your mood this winter.
Understanding the winter blues:
Seasonal Affective Disorder (SAD) is a type of depression that occurs during specific seasons, most commonly winter. The reduced exposure to sunlight can disrupt our circadian rhythm and lead to imbalances in the production of serotonin and melatonin (chemicals that regulate mood and sleep). This disruption can precipitate fatigue and decreased motivation.
Soak Up the Light:
One key factor in combating the winter blues is exposure to light. Try to spend time outdoors during daylight hours, especially in the morning. Natural sunlight helps regulate your internal clock and boosts serotonin levels. If natural light is scarce, open your blinds, strategically arrange your environment by eating your breakfast or moving your work desk by a window, take a short stroll on your lunch break and engage in outdoor hobbies.
Stay Active:
Regular exercise is a powerful tool in maintaining good mental health, and it becomes even more important during the winter months. Physical activity releases endorphins, which are natural mood boosters. Engage in activities you enjoy, such as walking, jogging, yoga, or dancing. If venturing outdoors in cold weather is challenging, consider attending classes at a local gym or exercising at home. Even short bursts of activity throughout the day can be beneficial.
Practice Self-Care:
Taking care of yourself is crucial when coping with the winter blues. While it important to continue to achieve the important things in your life we encourage you to also prioritise activities that bring you joy and relaxation. Engage in hobbies, read books, listen to music, or take warm baths. There are so many hot bathing options popping up across the city too, so this may be your time to check those out. Pay attention to your sleep patterns and ensure you're getting enough restful sleep. Establish a consistent sleep schedule and create a relaxing bedtime routine. Setting aside time for self-care can help reduce stress and improve your overall wellbeing.
Connect with Others:
Winter can sometimes lead to social isolation, exacerbating loneliness. Do your best to maintain social connections and engage in activities with loved ones. This is the time to have a try and some of the many indoor activities that Melbourne has to offer. Been meaning to check out the NGV, host game nights, try the local pottery class or find other events that align with your interests. Even virtual interactions can provide a sense of connection. Sharing experiences and emotions with others can alleviate feelings of loneliness and boost your mood.
Seek Professional Help:
If your symptoms persist or significantly interfere with your daily life, it's essential to seek professional help. Therapies such a cognitive-behavioural therapy (CBT) are shown to help individuals develop effective coping strategies to manage the winter blues. Remember, seeking professional help is a proactive step towards improving your mental health and overall well-being. You may also benefit from talking to your local GP (we have some great ones we can recommend both here in South Melbourne, and across the city) or other health professionals too.
Our team of experienced psychologists in South Melbourne are here to help you!
Remember, each individual's experience with the winter blues is unique, and will combine with all the other factors that are impacting your mental health and quality of life. We encourage you to explore these strategies, adapt them to your specific needs, find what works best for you and seek support if required.
