Adapting to the changing seasons is tough at the best of times. Dark nights and falling temperatures can make us feel lethargic, and we may feel extra stress in our already busy lives. This quick-read guide will share our favourite tips and resources to boost your winter wellbeing. So if you’ve got the winter blues, we’re here to help you get back to your healthy best.
For more employee wellbeing support, browse our Business Wellbeing Solutions to prioritise wellness this winter.
Seasonal Affective Disorder (SAD)
If you feel the seasons have a noticeable impact on your mood, you may be experiencing the symptoms of Seasonal Affective Disorder (SAD). This type of depression gets worse at certain times of the year. The condition affects millions of people in the UK. While it’s normal to feel low sometimes, people who suffer from SAD will feel consistently worse during certain months of the year.
Symptoms of SAD to look out for
If you think you’re suffering from SAD, the tips in this guide may help to get you back on track, but it’s important to speak to a doctor if your symptoms become unmanageable.
- Persistent low mood
- Tiredness and low energy
- Lack of motivation
- Irritability
- Changes in appetite
Advice for employees struggling with SAD symptoms
Sleeping away the stress
Our bodies use sunlight to regulate sleep and maintain a regular body clock. 1 in 5 people suffer from poor sleep, which can lead to low mood, irritability and long term health conditions if left unchecked. It can be difficult to keep a regular sleeping pattern in the winter months, but a consistent night-time routine can have a big impact on your mental health.
Who should take vitamin D?
Vitamin D keeps our bones and muscles healthy and helps to regulate mood. Our bodies create it from food and sunlight, but it can be difficult to get enough during winter months. Food rich in vitamin D includes oily fish, red meat, egg yolks and some breakfast cereals.
Winter sun doesn’t contain enough UVB rays to make vitamin D, so the NHS now recommends that most people take a supplement to help. The tablets are easy to find in most pharmacies and supermarkets. Between 10 and 25 micrograms a day is usually enough. Don’t exceed this dosage unless advised by a medical professional.
Build routine that prioritises wellbeing
- Get sun exposure when you can: Can you take a lunch break stroll, or position your workspace near a bright window?
- Eat at regular times: Your body clock takes cues from your digestive system, so try not to skip meals.
- Create your night-time ritual: As you wind down, avoid blue light from screens and switch off from social media.
- Wake up naturally: If you’re a morning alarm snoozer, try a lamp that simulates sunlight for a more gentle wake up.
- Stick at it: It’s easier to stick to an established routine, so be consistent to help your body adapt.