Are the winter blues real?

Finding it hard to tear yourself out of bed on these frosty winter mornings? Or are the grey skies and being cooped up inside all day making you feel out of sorts?

You may have heard of ‘a case of the winter blues’ being bandied around this time of year, but what does it actually mean?

Despite the popularity of the term, there’s no research-based evidence that the ‘winter blues’ is real. However, it’s also not unusual to be fighting off the urge to hibernate when June rolls around. Perhaps it’s feeling a bit unmotivated, extra sleepy, or craving comfort food. It’s helpful to know some simple, mood-boosting lifestyle changes you can make between now and spring, and the signs to look out for when winter sadness may be getting more serious.

What is Seasonal Affective Disorder (SAD)?

Seasonal Affective Disorder, known as SAD, is a type of depression that comes and goes with season changes. Not to be confused with the temporary sadness the chilly weather can bring, SAD significantly impacts mood, cognitive function, and physical health.

SAD is well established in the northern hemisphere, where shorter days and longer periods of darkness can result in seasonal depression. Whilst research is limited, an association between changes in mood and behaviour and seasonal changes has been identified in Australia, with the highest presence observed in Tasmania.

What are the symptoms of SAD?

Symptoms usually start out mild and worsen as the season progresses. These may include:
 

• Lack of energy
• Sleeping too much
• Finding it hard to wake up in the morning
• Feeling very tired all the time
• Overeating and craving carbohydrates
• Gaining weight
• Losing interest in normal activities

Although it can occur at any age, the onset of SAD is typically between 18-30 years old. Generally associated with winter, SAD can also occur in the warmer months. The general symptoms in spring and summer are different to those experienced in winter, and may include trouble sleeping, not feeling hungry, losing weight, or feeling agitated and anxious.

What causes SAD?

The specific cause of SAD remains unknown, but it is believed to be multi-factored. Research on the mood disorder has explored how reduced exposure to sunlight in winter disrupts the body’s natural circadian rhythm, also known as our internal ‘body clock’. During the colder months, we generally spend more time indoors absorbing less sunlight which means our bodies produce excess melatonin (a hormone that can make you feel sleepy) and less serotonin (a hormone that regulates your mood), which have both been linked to the symptoms of SAD.

What is Serotonin?

Serotonin is a chemical that has several important jobs within the body. It’s a natural mood stabiliser that controls wellbeing and happiness. Not having enough serotonin is thought to contribute to depression.

How to boost your mood in winter

Stay physically active

Exercise can have an enormous impact on your mood. It can benefit your mental health by changing serotonin levels and helping you to sleep better, which helps to regulate your mood, and by improving your sense of control and coping ability. A yoga class, swimming laps at your nearest indoor pool, or stretching at home is an excellent way to move your body when it’s too cold or wet to head outside.

Chase the sunshine

If the sky is clear, find a friend or pop on your headphones, roll up your sleeves and head out for a brisk walk to top up on winter sunshine and boost your serotonin levels. Like sunlight, daily exercise assists the body’s natural production of vitamin D. If the weather allows, pottering in the garden or riding your bike to work is also a great way to catch some extra sunlight during the winter months. To check UV levels and when sun protection should be used, visit the Bureau of Meteorology website or download Cancer Council's free SunSmart app on your phone.

Try guided meditation

Trying to meditate is a lot like trying to sleep – attempting to force it can often make it harder. Instead, think of meditation as a few moments to yourself to refocus or unwind, rather than a discipline you have to master. There are some wonderful free self-care tools out there including the Calm app, offering guided meditation and mindfulness programs for people of all ages. Whether at home or on-the-go, it’s 10 minutes well spent when you find yourself feeling overwhelmed, anxious or low on energy.

Take a break from alcohol

It might not be realistic for most of us to give up drinking for good but limiting alcohol to one or two standard drinks a day, or having a handful of alcohol-free days each week, is a great place to start. Cutting out alcohol completely for a full month (think Dry July) can be a great way to pause, notice how much you're drinking and how it's impacting your mood, and reset your habits. The benefits of a break from drinking include more energy and productivity, better sleep, and importantly, no hangovers! Reclaim your Sunday and you’ll quickly feel the mental and physical benefits of a rest from alcohol.

Cook up a healthy feast at home

Food for thought: a balanced diet may help to improve your mental health. Rainy days at home are a good excuse to break out your cookbooks or test out that new healthy recipe you saved in your phone with good intentions. Then add some hearty complex carbohydrates (like green vegetables, wholegrains and beans) to your plate. Packed with soluble fibre, these winter staples slow the absorption of sugar into the bloodstream and may increase serotonin levels, helping to boost your mood. Turn up your favourite music and get cooking!

Set your clock

Sleeplessness and mood disorders are closely linked, so making sleep hygiene a priority is essential to feeling your best. ‘Sleep hygiene’ simply means habits that help you have a good night’s sleep. For example, don’t ignore tiredness; go to bed when your body tells you it’s ready. Hitting snooze is never more tempting than when it’s cold and rainy, however getting up at the same time each morning will increase your exposure to beneficial sunlight during the early waking hours. Soon this strict routine will help to ‘set’ your body clock and you’ll feel more energised throughout the day and get sleepy at about the same time every night.

How to seek mental health support

If you are experiencing mental health struggles, a good place to start the discussion about getting help is with your GP.

Medibank's 24/7 Medibank Mental Health Support is also available for all Medibank health insurance members. Talk with a mental health professional over the phone or online about any mental health or emotional concern and get guidance on what you can do next. Chat online or call 1800 644 325 any time of the day or night, 7 days a week at no extra cost.*

If you, or someone you know, need immediate support or medical assistance, contact 000 in an emergency or Lifeline on 13 11 14.