How to get through winter depression

You might call it seasonal affective disorder, the winter blues, or winter depression, but we all feel down or fed up sometimes, especially in the darkest, coldest, time of year. It might just be a general feeling of malaise. Or, if it’s more serious, winter depression, or SAD (seasonal affective disorder). If depression or low mood lasts more than a couple of weeks, you should see a doctor. But, if it’s just a feeling of being ‘fed up’ or low in energy, there is plenty you can do yourself.

Some people try to cheer themselves up by starting new projects or making New Year’s Resolutions. Unfortunately, this often involves focusing on big life changes which can seem overwhelming when you’re not at your best. And all too often you end up not changing anything.

Studies have shown that a positive sense of novelty activates our dopamine system. (Dopamine is a brain chemical that makes us feel good.) In turn, this enhances mood, positive outlook, motivation, and goal setting and allows us to feel less stressed and more creative. So, what I’m suggesting you do is make some small changes.

Choose just one of these every week. Any one, in no particular order. Whatever takes your fancy. Or add any new ones you think of. Let me know which ones work best for you, or any others you try out.

How to deal with winter depression

• Clean your teeth before you shower instead of afterwards. Go a different way to work, or do your shopping in a different supermarket. Any routine which can change, change it. Give it a go.
  
• Buy new clothes, preferably in a bright colour or style you wouldn’t usually wear. Even if it’s just a scarf or pair of socks.
  
• Read something new. If you don’t normally read much, make the effort. If you do, choose something which you would normally never dream of picking up.
  
• Get out and about. Visit a local beauty spot, or tourist attraction where you live, preferably one you haven’t been to before.
  
• Get active in your community – volunteer for a good cause, or do some fundraising for a local charity. Altruism feels good because focusing outside yourself lifts your mood. And it has the added bonus that you will be helping others.
  
• If you watch TV, get the schedules out and choose a couple of programmes you wouldn’t normally watch. If you like them, tell all your friends. If you don’t normally watch anything, make a point of seeing a programme you know your friends or colleagues watch, so you can discuss it with them.
  
• Learn a new skill. It doesn’t matter what, but pick something you have always wanted to try if you can. Take a class at your local college. Go to an open day at a living museum or learn a traditional craft. Take an online course (lots of free ones are available, so no excuse there) or ask someone to teach you a skill like knitting.

Shaking things up a bit can be surprisingly effective at lifting your mood and energy levels. But if it’s not enough, please get in touch as I can help.