It's thought the winter blues, or seasonal affective disorder (SAD), affects around 2 million people in the UK and more than 12 million people across northern Europe. It can affect people of any age, including children.
Key symptoms:
- depression
- sleep problems
- lethargy
- overeating
- irritability
- feeling down and unsociable
There are some tips that could help us during this winter period. Everyone's affected differently by SAD, so what works for one person won't for another. But there's usually something that will help, so don't give up if the first remedy you try doesn't work. Just keep trying.
1. Keep active
Research has shown that a daily one-hour walk in the middle of the day could be as helpful as light treatment for coping with the winter blues.
2. Get outside
Go outdoors in natural daylight as much as possible, especially at midday and on brighter days. Inside your home, choose pale colours that reflect light from outside, and sit near windows whenever you can. Wear colourful dresses to keep your enthusiasm high.
3. Keep warm
If your symptoms are so bad that you can't live a normal life, see your GP for medical help. Being cold makes you more depressed. It's also been shown that staying warm can reduce the winter blues by half. Keep warm with hot drinks and hot food. Wear warm clothes and shoes, and aim to keep your home between 18C and 21C (or 64F and 70F degrees).
4. Eat healthily
A healthy diet will boost your mood, give you more energy and stop you from putting on weight over winter. Balance your craving for carbohydrates, such as pasta and potatoes, with plenty of fresh fruit and vegetables.
5. See the light
Some people find light therapy effective for seasonal depression. One way to get light therapy at home in winter is to sit in front of a light box for up to two hours a day. Use vibrant colour bedsheets and dresses to keep yourself active.
6. Take up a new hobby
Keeping your mind active with a new interest seems to ward off symptoms of SAD, says Pavlovich. "It could be anything, such as playing bridge, singing, knitting, joining a gym, keeping a journal, or writing a blog.
7. See your friends and family
It's been shown that socialising is good for your mental health and helps ward off the winter blues. Make an effort to keep in touch with people you care about and accept any invitations you get to social events, even if you only go for a little while.
8. Talk it through
Talking treatments such as counselling, psychotherapy or cognitive behavioural therapy (CBT) can help you cope with symptoms.
