5 tips for managing your mood during winter

'SAD' affects one in 300 Australians

It’s important to see a mental health professional if you are experiencing symptoms of SAD. Image: Pexels

If you find your mood hits rock bottom during the cooler months, you could be dealing with a case of seasonal affective disorder. 

As the days grow shorter and colder, many people begin to notice feeling unusually down, unfocused or lacking in energy. 

For those who haven’t experienced feelings like this before, it can be worrying. 

If our mood suddenly and inexplicably changes with the onset of the cooler months, there’s a chance we may be experiencing a form of depression known as seasonal affective disorder (SAD). 

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SAD is a mood disorder and this type of depression is related to how a person feels when there’s a change in seasons. 

Experts believe that SAD may be caused by changes to the body’s circadian rhythms and research indicates that people experiencing SAD may have reduced neurotransmitter levels in the brain, such as serotonin, which helps regulate mood. 

Others believe that increased melatonin levels (melatonin is responsible for regulating sleep), can play a role, as can low vitamin D levels. 

There are several different reasons you could be feeling sad. Image: Pexels

The symptoms of SAD

There are a number of symptoms that can indicate you may be experiencing SAD, including:

• lack of energy and feeling tired all the time
• persistent feelings of sadness, emptiness, or hopelessness
• difficulty in waking up in the morning
• spending too much of the day sleeping
• losing interest in normal activities
• overeating and gaining weight
• problems with focus, memory, and decision-making
• social withdrawal and isolation from friends and family

Light exposure can help regulate your body's internal clock and improve mood. Image: Pexels

It’s important to see a mental health professional if you are experiencing these symptoms. While SAD can be challenging, there are strategies you can employ to help manage and alleviate its symptoms. 

Here are five tips to effectively cope with seasonal affective disorder during the winter months:

Get outside

One of the primary causes of SAD is reduced exposure to natural light. To counteract this, make a conscious effort to spend time outdoors during daylight hours. 

Take short walks, exercise outside, or sit near windows to maximise your exposure to sunlight. 

One recent study found that people who spend 1.5 hours per day in outdoor light have a lower risk of depression.

Additionally, keep your home environment well-lit by opening curtains or using light therapy devices that mimic natural light. Increasing your light exposure can help regulate your body's internal clock and improve mood. 

Regular exercise can help reduce stress. Image: Getty

Maintain a healthy lifestyle 

Adopting a healthy lifestyle is crucial for managing seasonal affective disorder. Focus on maintaining a balanced diet rich in fruits, vegetables, and whole grains. Regular exercise can also boost your mood by releasing endorphins and reducing stress. 

Furthermore, establish a consistent sleep routine and prioritise getting enough restful sleep. Limiting alcohol consumption and avoiding excessive caffeine can also contribute to better overall mental health.

Take time for self-care

Engaging in activities that promote relaxation, such as practising mindfulness, journaling, art or enjoying a warm bath are always effective ways we can take care of ourselves. 

But perhaps the most important is to make time for the things you love. What are they? How long has it been since you thought about what brings you joy? 

It could be something as simple as going to a live show or outdoor event, or simply being near the ocean or reading a book.

Taking time out to do something you enjoy is a great mood booster. Image: Getty

Lean on your support system

Surround yourself with a strong support system of friends and family who understand and empathise with your condition. 

We all have low times, some are seasonal and some require more attention, from a professional or maybe just a close friend. Reach out and connect - you never know, others may be feeling the same way.

Seek professional support

If you find that your symptoms of seasonal affective disorder persist despite self-help strategies, consider seeking professional support. 

Mental health professionals can provide guidance, support, and treatment options tailored to your needs. They may recommend therapies such as cognitive-behavioural therapy (CBT) or prescribe antidepressant medications if necessary. 

Remember, reaching out for professional help is a sign of strength and can significantly improve your well-being.

Diane Young is a psychotherapist at South Pacific Private - one of Australia’s leading treatment centres for trauma, addiction and mental health. 

Originally published as 5 tips for managing your mood during winter