For much of the UK, post-6pm sunsets are already a thing of the past. And with the clocks set to go back on October 25 this year, they’re about to get even earlier.
That means less sunshine – which is a shame, not least because daylight may boost our mood and regulate our sleep cycles.
Dark mornings and evenings can make it harder for us to get out of bed, while a lack of sun-generated vitamin D can lower our mood. Some people with “seasonal affective disorder” (SAD) might notice a drop in their desire to socialise, appetite, sleep, and self-esteem.
Speaking to HuffPost UK about winter sadness, BACP-registered therapist and author Rochelle Armstrong told us: “I experienced this myself. I was struggling to get out of bed.”
Here’s how she suggests we can approach the darker season, as well as when we should speak to an expert.
8 ways a therapist finds joy in cold, dark days
1) Seek gratitude
You might not feel especially thankful on a cold, gloomy morning – but a huge systematic review and meta-analysis of gratitude found that it really can make us feel better, even when we’re quite low.
This is a skill we can cultivate, Armstrong added.
“I find moments of happiness in the dark, cold months by waking up and giving thanks for what I have,” she said. “It doesn’t mean ignoring difficult feelings; it gives me a way to notice what is still sustaining me.”
If you’re new to this, try “habit-stacking” thankfulness into your existing routine, she added.
“As you get out of bed and brush your teeth, you might repeat these statements to yourself or think of a few things you’re grateful for: ‘I’m grateful for my bed, my toothbrush, my health, and my loved ones.’”
She continued, “There is no need to force gratitude or feel that you’re doing something wrong if it doesn’t come easily. But gently noticing what you appreciate can be one small way to care for your well-being during a season when low mood or seasonal affective disorder (SAD) may become more difficult.”
2) Name, and accept, your feelings
Researchers think that accepting your feelings, including the bad ones, could help us to feel better in both the short and long term.
The therapist seems to agree. She told us: “On days when it’s harder to get out of bed, and you feel lackluster or downtrodden, it may help to pause and check in with yourself.
“Acknowledge how you feel: ‘I feel crummy.’ Then ask yourself how you’d like to feel. You might say, ‘I’d like to feel balanced, well-rested, and ready to tackle the day.’”
After that, the author said you can begin to build “bridges” between your ideal day and your current feelings. That might involve statements like “I am receptive to feeling well-rested,” or “I am open to finding the motivation to begin my day”.
If you want to find out how to move past negative emotions, it can be really helpful to stay honest with yourself about what they are.
3) Slow down
It’s no coincidence that many of us feel slow, sleepy, and less motivated in winter. Other mammals are starting to wind down too: some are even getting ready for a months-long nap.
“I think many of us would benefit from taking a slower approach during this season, much like trees do,” Armstrong advised.
“We live in a society that often expects us to keep moving and producing, which can make it difficult to honor the rest our bodies and minds need. I encourage people to ask themselves: ‘What would it look like to give myself grace while still taking care not to fall into patterns that leave me running on fumes?’
“Another useful question might be: ‘What would help replenish my self-care reservoir, and what small step could I take today?’”
4) Stick to a routine when you can, but don’t be too hard on yourself when you can’t
Slowing down does not mean stalling on the things that keep us happy and healthy. We know that exercise can really help people to cope with winter-related low moods, especially if there’s an element of socialising (as in a group class).
And while low levels of the “happy chemical” serotonin might make us crave carbs, eating a balanced diet could help to protect our mental health.
“I think routine matters immensely. It can give us a sense of purpose and help us build a reassuring rhythm for getting ready to meet the day,” Armstrong said.
“At the same time, it’s important to give ourselves some slack, or grace, when getting out of bed or keeping to a routine feels harder. We might hit the snooze button a few times or manage less than we planned. That doesn’t mean we have failed.”
5) Consider checking your vitamin levels if you’re showing signs of vitamin D deficiency
The NHS says that most of us can’t make enough vitamin D by ourselves between October and March, because we just don’t get the amount of daylight we need.
People with darker skin, housebound people, people in care homes, and people who usually cover most of their skin when outdoors might benefit from taking the vitamin year-round, the health service added.
Vitamin D deficiency signs include aches, fatigue, bone pain, a tingly sensation in your hands or feet, muscle weakness (especially in the upper arms and thighs), muscle twitches, and increased sensitivity to pain.
Armstrong told us that after experiencing some of these a couple of years ago – she “had chronic fatigue and aches in my body”, and struggled to get out of bed – her doctor ordered a blood test.
“It showed that my vitamin D levels were very low. For context, I’m Mixed race and Afro-Eurasian, and my identity is an important part of the work I do through Mixedlings. My doctor explained that darker skin can make it harder for the body to produce vitamin D from sunlight, which can increase the risk of low levels,” she explained.
She has since started taking vitamin D and vitamin K2 in the winter, which has “contributed to me feeling like myself again”.
10 micrograms a day will be enough for most people, the NHS added – and they said that going over 100 micrograms (4,000 IU) of vitamin D daily could be harmful.
6) Consider light therapy
Bright light therapy (BLT) may be “effective” in lessening symptoms of SAD, a 2019 paper says. Some people report benefits from using a “light box”, which gives off strong light, or lamps or alarm clocks that gradually get brighter to mimic dawn.
The therapist uses a “light therapy lamp, which I like to call my ‘happy lamp’”, in the darker season.
7) Stay social
Armstrong also meets up “with friends for fellowship at least once every two weeks”.
Not only can this boost your mood, but it might improve your memory and physical health, too.
8) Keep active
Lastly, the expert said she goes “for daily walks during my lunch break” during this period, too.
Brenig Moore, health and safety and technical officer at Astutis, previously told HuffPost UK that “Short days mean your body’s natural wake/sleep cycle is disrupted. Even just fifteen minutes outdoors can help you avoid that mid-afternoon slump that leads to mistakes, stress, and burnout.”
It could also build up those all-important vitamin D stores, too.
When should I see a doctor about low mood in winter?
“As a therapist, I encourage people to speak with a doctor, therapist, or another mental health professional if low mood lasts most of the day, nearly every day, for more than two weeks; affects their work, relationships, or daily routines; or feels difficult to cope with,” Armstrong ended.
“You don’t have to wait until things feel overwhelming to ask for support.”
