Medical Matters: Understanding the winter blues and how to manage it

The shorter days and colder weather remind us that we are truly in the middle of winter. Some people enjoy this time of year, but for many it can be a challenging time. 

You might be familiar with the term winter blues, but it actually can be a type of depression called seasonal affective disorder (SAD) that comes and goes in a seasonal pattern.

Symptoms can include a persistent low mood, a lack of interest in normal activities, feeling lethargic and sleeping for longer than normal.

There are lots of things we can all do to support our wellbeing during the winter months:

Get more vitamin D

The vitamin D we get from the sun in the summer months makes us feel well, so when this almost stops in the winter months this can cause us to feel worse. You could consider taking vitamin D supplements or introducing more vitamin D rich foods into your diet: oily fish, egg yolks, cheese, mushrooms, blueberries, cashew nuts, hazelnuts, plant milks.

Stay connected

One of the main factors of resilience and happiness is staying connected to others. For many, the holiday season is a wonderful time to connect with friends and family, but for others it is a difficult time of loneliness. Make sure to check in on those around you, call an old friend for a catch up, and reach out if you need support. Contact the Samaritans anytime for free on 116 123.

Make time for rest

This season can feel busy and overwhelming. Remember that you can’t do everything and doing a few things with joy is better than cramming in everything and burning out by the new year. Take things slowly and prioritise what matters to you.

Get moving

You might not have the same energy as you did in the brighter months when being outside was a lot easier, but even moving your body for five minutes to your favourite song in your living room is wonderful for your mind and body. 

Give to others

The holiday season can be an overwhelmingly consumerist time. It can be lovely to receive gifts, but often the joy is fleeting. You can get a more lasting joy from giving to others, so why not add a few items to the food bank next time you’re at the supermarket or donate to a charity in lieu of a gift for someone, or yourself. Or, if you have some extra time, maybe consider volunteering – we’re always looking for volunteers to work across our acute and community services and care homes. Search for volunteering at www.torbayandsouthdevon.nhs.uk 

Be mindful

We live in a time where there is endless distractions and things to take our focus, so try to make time daily to reflect and take stock, let your thoughts wonder without distraction and appreciate a moment of stillness. If you need help check out Calm’s 10 Minute Mindfulness Meditation Be Present video on YouTube

Make a seasonal bucket list

This is a great time of year to take time to appreciate life all year round and making a seasonal bucket list gives you things to look forward to, especially if you struggle to enjoy the colder months. Just try to make it realistic, and don’t beat yourself up if you don’t complete it – life is always going to throw surprises at us, it’s what makes life interesting. It could include things like:

• Meet friends for a coffee date.
• Go for a winter walk.
• Light candles or keep the twinkly lights up for a bit longer.
• Get cosy under a blanket watching your favourite film. 

Whether you thrive in the winter months, or struggle with them, we all need to look after our wellbeing like our life depends on it, because actually, it does. Support is available through the Samaritans 24/7 line on 116 123 or Devon Partnership Trust’s 24/7 first response service on 0808 196 8708.