Do You Struggle With Low Mood In The Winter Months? You Are Not Alone.

For many years, I thought I was going crazy. Every winter, I found myself feeling unusually low in mood. Flat. Depressed. All of the activities I usually loved, like gardening, lost their appeal. It was hard to get out of bed every morning. Exercise seemed impossible.

Then, when spring came around, it would magically lift. There would always be that one day when the sun felt warmer and the air smelled different and I knew the winter was over. It was easier to get up in the morning. I couldn't wait to get back into gardening and walking and catching up with friends.

For a long time, I thought it was all in my head. It wasn't.

This is a real thing, and it even has a proper medical name - Seasonal Affective Disorder (SAD).

As a GP, I now know that many people feel this way. Every year as the days grow shorter and darker and colder, my patients report the same feelings. And just like me, they think they are alone and that it is all in their head.

It turns out that it is mainly to do with sunlight. As sunlight reduces, we produce more melatonin and less serotonin. Too much melatonin can make us feel lethargic and low in mood. Lack of serotonin contributes to symptoms of depression.

One day, I dream of being a grey nomad who can head north in my caravan every June to chase the sun. For now, I need to find ways to manage the long winters in my rural area of South West Victoria. Here are some of the ways to manage the seasonal blues:

1. Embracing Hygge:

Discovering the Danish concept of hygge (pronounced hoo-gah) completely changed my approach to winter. Hygge is about embracing cosiness, warmth and comfort through the cold, dark months of the year - and their winters are far worse than our Australian version. It is about warm fires, soft blankets, candlelight, comfort foods and hot chocolate. If you haven't heard of this before, look it up on Pinterest or Instagram for some serious winter cosiness inspiration. It doesn't change the weather, but it can certainly change how you feel about the weather.

2. Boosting Vitamin D:

If you have an indoor job, do shift work or have small children, chances are you are low in Vitamin D this time of year. Vitamin D is something that we get from food, but we need sunlight exposure on our skin for it to work properly. When the winter sun does come out, try and get some on your face and arms. Try and get outside for walks (coats and mittens and scarves are also part of hygge). Chat to your GP about taking a Vitamin D supplement - it might make the world of difference.

3. Getting Creative With Exercise:

When I talk about exercise with patients, I tend to focus on the mental health benefits as much as the physical ones. The chemicals released through exercise are essential for mood regulation. If you have ADHD, regular exercise is crucial for your brain to function well. The trouble with winter weather is that it makes outdoor exercise tricky. If you are someone who usually enjoys jogging with your dog, it is difficult when it is bucketing down with rain and hail. If you are a gym person, getting up in the dark and finding your car covered in ice is a problem. You might need to adjust the times of your exercise or get creative with exercise you can do at home. I have started using a walking pad under my desk at home so I can still get my steps in when I can't get outside. If you are on a budget, there are lots of free videos on Youtube with yoga, pilates and other exercises. Be kind to yourself on the days when it just doesn't happen, but try and give yourself the gift of those endorphins as much as you can.

4. Seeking Social Connection:

Winter is time when we tend to hybernate. Planning catch-ups with friends is frustrating when outdoor venues are impractical and everyone's kids keep getting sick. You may not like driving in heavy rain or the dark of night, so you stay home. It's natural, and can be part of hygge, but it can mean feeling a little isolated as the weeks drag on. Keeping in contact with friends can help in keeping that depression at bay, even if it is through texting and sending memes. Reach out to your friends, especially if you know they find the winters tough too.

5. Eating well:

You will get no judgement from me if you want to indulge in chocolate through winter (plus, it is full of antioxidants, right?). However, you will find that living off refined carbohydrates through winter will not help with the seasonal blues. Nourishing your body with healthy food will help you feel better. You will have more energy, sleep better and experience more stable moods throughout the day. Eating well can still be comforting and delicious with seasonal vegetables and meat and fish. If you struggle with the motivation to cook some days, bulk cooking and freezing meals ahead of time might help. If it works for your budget, you might benefit from using a healthy meal delivery service for a few weeks.

6. Finding Your Joy:

Part of managing these winter blues is doing a bit of coaching with ourselves. If you are settled in a part of the world that has cold winters, this is something we must face every year. Anticipating these months and planning ahead can help us gain some control back. Treat yourself to something as the cold weather approaches - a soft blanket, a warm coat, a slow-cooker - something that will help you find hygge. You might enrol in an online course or start a new craft project or collate some recipes to try. Find something to be grateful for. For me, this has been the rain. Our water tanks were completely empty this autumn. Relying on rainwater on a rural property has completely changed my relationship to weather. Yes, I still hate it when my glasses are wet and my hair is frizzy and the wind is in my face, but I also think, this is going into our tanks and onto the fruit trees and veggie beds, thank goodness.

Seasonal Affective Disorder is common, but can be very hard to cope with and may need more specialised support. If you are experiencing symptoms of depression or anxiety, please reach out to a trusted person in your life and book an appointment with your GP. You may benefit from speaking with a trained mental health professional and/or medication, which your GP can explore with you. There is support available and you do not need to keep feeling this way all on your own.

If you are experiencing mental health symptoms, you can also seek emergency support through Lifeline 13 11 14, Headspace and Beyond Blue.

This blog is a side passion of mine, but if you are looking for my website for Breastfeeding and Sleep Support, you will find it at drdeborahcarrington.com