Navigating the winter blues - a psychologist’s guide to mental health management

We’ve all been there. The nights are darker, the days are colder and the summer seems far away. Understandably, all of this can lead to an impact on our mental health. In this blog post, I’m going to outline how winter can have such a big influence on our mental well being and how my work and experience as a psychologist can held you manage your mental health better during this difficult season.

Mental health in the winter time

Winter can be a challenging time for many people’s mental health. The shorter days and longer nights often lead to reduced exposure to sunlight which is crucial for our body's regulation of mood, sleep, and hormone levels. This lack of sunlight can trigger Seasonal Affective Disorder (SAD), occurring typically during the winter months. Symptoms of SAD include persistent low mood, loss of interest in everyday activities, fatigue, and sleeping more than usual.

Additionally, the colder weather and harsh conditions can lead to increased isolation. People are less likely to go outside or engage in social activities, which can exacerbate feelings of loneliness and contribute to depressed and anxious moods. Furthermore, the disruption of routines, such as changes in eating and exercise habits during winter, can negatively impact mental well-being. People may experience a decline in physical activity due to the cold weather, which can reduce the natural production of endorphins and other mood-enhancing chemicals in the brain.

Basically, the winter months can be really tough on our mental health.

It's important to recognise these challenges and take proactive steps to manage mental health during the winter months. Staying connected with loved ones, maintaining a regular routine, and seeking professional help if needed are crucial strategies to combat the winter blues.

With years of experience as a Counselling Psychologist, I’ve developed a keen interest in understanding how different seasons, especially winter, impact our mental wellbeing. Through both my professional journey and personal experiences, I've learned the realities of how tough the winter is on our mental health, and what we need to do to combat it.

Seasonal Affective Disorder (SAD)

So, what is it exactly that causes the impact on our mental health in the winter?

Seasonal Affective Disorder (SAD) is a type of depression that typically occurs during the winter months, coinciding with the reduction in daylight and colder temperatures.

Symptoms of SAD can vary but often include feelings of deep sadness or hopelessness, loss of interest in activities once enjoyed, changes in sleep patterns (usually an increase in sleeping hours), appetite changes (especially cravings for foods high in carbohydrates), weight gain, fatigue or low energy, difficulty concentrating, and feelings of worthlessness or guilt.

Research indicates that the prevalence of major depressive episodes increases during the winter months. For instance, a study published in the American Journal of Preventive Medicine found that depressive symptoms peak during winter.

Another survey conducted by the American Psychological Association revealed that 38% of respondents reported increased stress during the colder and darker months.

The prevalence and severity of winter-related mood disorders vary by geography. Regions with shorter daylight hours and more severe winter weather tend to report higher rates of depression and anxiety during the winter months. For example, Scandinavian countries, known for their long and dark winters, have reported higher incidences of seasonal depression compared to countries closer to the equator.

As a psychologist, I often counsel my clients on the importance of maintaining healthy daily routines and habits, especially during the winter months when mental health challenges like Seasonal Affective Disorder (SAD) and general depression can become more pronounced.

Tips and steps to manage your mental health in winter

So, what can we do to help manage our mental health better in winter?

Maximize natural light exposure

Start your day by opening your curtains to let in natural light. If possible, position your workspace near a window. The natural light, even on cloudy days, can help regulate your body's circadian rhythms and boost your mood.

Maintain a consistent sleep schedule

Try to go to bed and wake up at the same time every day, even on weekends. A regular sleep pattern helps regulate your body’s internal clock and can significantly improve your sleep quality, which is crucial for mental health.

Stay active

Incorporate regular physical activity into your daily routine. Exercise releases endorphins, which are natural mood lifters. Even a daily 30-minute walk can make a significant difference. If the weather is too harsh, consider indoor activities like yoga, stretching, or home workout routines.

Connect with others

Social interaction is key to maintaining mental health. Make an effort to stay connected with friends and family, even if it's through digital means like video calls. Joining online groups or forums with shared interests can also provide a sense of community and support.

Follow a balanced diet

Nutrition plays a vital role in mental health. A diet rich in fruits, vegetables, lean proteins, and whole grains can boost your energy and mood. Try to limit the intake of processed foods, caffeine, and alcohol, which can have adverse effects on your mood and energy levels.

Engage in activities you enjoy

Make time for hobbies and activities that bring you joy. Whether it's reading, painting, cooking, or any other hobby, engaging in activities you love can provide a sense of accomplishment and happiness.

Seek professional help if needed

If you find that your mood is persistently low, or if you're struggling to cope with daily life, don't hesitate to seek professional help. Speaking to a mental health professional can provide you with the support and tools you need to improve your well-being.

Remember, taking small steps daily can lead to significant improvements in your mental health, especially during the challenging winter months.

At MAPP Psychology, we specialise in working with people who want to improve their mental health during any season. If you have been struggling in any way this winter, then book in a free phone consultation with us and we can chat to you about how we can help.

Dr Fraser Smith