Get a dose of sunlight
Exposure to sunlight releases neurotransmitters in the brain that affect mood. Try getting as much sun as you can – or at least exposure to daylight. And try to do it in the morning, as this will help to set your body clock.
It’s also a good idea to let as much light as possible into your house – open blinds and curtains, and cut back trees and bushes that could be preventing maximum light getting in.
Exercise
Like sunlight, exercise helps your mood by releasing feel-good hormones like serotonin.
Brisk walking for half an hour a day can greatly reduce depression symptoms, according to a Harvard University study. Exercising will also increase energy levels.
Be sociable
Many people become hermits in winter because they don’t like the thought of venturing out into the cold at night, but it is worth making the effort.
Hanging out with friends is important for your mental health. Having social events to look forward to can also help you to feel happier.
Eat well
It can be tempting to turn to comfort foods and “treats” such as sugary foods if you need cheering up, but they’ll just make things worse.
Try to eat plenty of complex carbohydrates such as brown rice, wholegrain breads, veges and fruit, and avoid sugar.
Get enough sleep
A lack of sleep can lead to a variety of health problems, including depression and anxiety. While it is important to get around seven to eight hours shuteye a night, it is also a good idea not to sleep too much.
It can be tempting to sleep in at weekends, but getting too much sleep can lead to you feeling groggy. It can also lead to sleep disturbances later in the week. It is better to keep your sleep patterns consistent.
Treat yourself
Having something to look forward to can help to make those cold winter days more bearable.
It could be something as simple as an outing to the movies with friends at the weekend or a holiday somewhere sunny and warm.
Invest in artificial light
You can buy light boxes that give out a very bright light that is at least 10 times stronger than ordinary lighting. These simulate natural daylight and help you to feel happier.
Listen to music
Upbeat music can help to improve mood both in the short and long-term. And if it inspires you to get moving, it will be twice as good for you.
Limit your caffeine intake
Caffeine affects insulin levels and can lead to a drop in blood sugar, which will make you feel tired and irritable. Cut right back on tea, coffee, chocolate and soft drinks that contain caffeine.
Do you have SAD?
Feeling down during winter is not unusual, but if your symptoms affect your ability to get on with everyday life, you could have a condition called SAD – seasonal affective disorder – which causes a type of depression.
If you find it really hard to get motivated or get any enjoyment out of life, then you should talk to your doctor about your symptoms. All types of depression, including those that occur during winter, can have a serious impact on your health and wellbeing.
