When the clocks “fall back” in the autumn, it signals the start of the winter months. And, for many, this time change also signals the start of a difficult period – where the cold weather and long nights wear on their mental health.
To help you adjust to the darker evenings, here are our five top tips for easing your way through the winter:
1. Make the most of the daylight
Natural light regulates our body clock – the internal system which influences our sleep quality and alertness. Your body will take time to adjust to the changes, notably the evenings being darker, earlier. This in turn may disrupt your sleep patterns, which might mean grumpier mornings due to a lack of sleep.
Try to make the most of the day’s light by spending time outdoors – even if this is just a walk around the block during your lunch or while on a coffee break. A change of scenery can offer a welcome pause from the pressures of everyday life and help you feel refreshed, particularly if you focus on the greenery around you.
Even if you cannot find time to leave the building, try sitting next by a window to enjoy some natural light and a different perspective on you surroundings.
2. Keep moving
When it’s cold and dark, it’s all too easy to skip your workouts and hunker down inside with a hot drink or favourite snack instead.
But exercise has many benefits for us beyond just the physical ones. It can reduce stress and improve your mental health.
Taking a stroll, visiting the gym or even walking laps around your kitchen table or garden will help you cope with the change in the season. You could even combine exercise with seasonal activities – such as walking to see Halloween decorations or Christmas lights in the local area.
3. Be kind to yourself
It’s perfectly okay to adjust your expectations about your daily accomplishments in the winter months. With less daylight and worsening weather it can be hard to keep to the pace of life you’ve set yourself and enjoyed over the summer months.
Self-compassion supports your wellbeing. This can involve being kind to yourself, recognising the things you have achieved and celebrating the small wins along the way.
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You don’t have to make the most of everyday, or be productive all of the time. Find the balance and allow yourself some slower days. And rather than criticising yourself for not completing everything you had lined up for the day, acknowledge what you have achieved. Having this kind of self-compassion is linked with better mental wellbeing.
4. Stay connected to others
When it’s dark, cold and wet, it’s easy to want to prioritise “me time” at the expense of catching up. But making time for your friends and family is key during the winter months. This is because strong social connections are important for good mental health.
Even if it’s just a short chat about a new film you’ve seen or a great book you’ve read, this time spent connecting with loved ones and maintaining these meaningful connections can help to support your mental wellbeing.
5. Enjoy life’s simple pleasures
Make time for the little things in life – whether that’s reading, cooking, listening to music or picking up a hobby you forgot about.
Research on behavioural activation, which involves reconnecting with rewarding and meaningful activities, shows that these kinds of endeavours improve mood – particularly when motivation has fallen.
Planning one “fun” thing to do each day – no matter how big or small – can help ease the darker evenings and colder nights. You can also make the most of the longer evenings by snuggling up under the duvet to watch a box set without feeling you have to make the most of being outside, or enjoy more at-home activities – such as cooking a favourite meal or indulging in seasonal treats.
Looking ahead
If nothing else, remember the shortest day of the year (in the UK at least) is only a few weeks away. After that, the evenings will start to get lighter again.
Looking after your mental health during winter isn’t about forcing yourself to be positive – it’s about finding the small ways that provide you with support, happiness or enable you to connect with other people.
Feeling less energetic during the winter is common, but if you have persistent low mood, a loss of interest in activities, feel hopeless or loss your appetite, seek additional support via the NHS. Self-care is important, but you do not have to manage everything alone.
The authors do not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and have disclosed no relevant affiliations beyond their academic appointment.