The science behind the Winter Blues and how to beat it - Spill
(2 min read time)
This post was written by Spill, a startup providing mental health support to businesses
Why we feel low in winter
Core emotions, like anger and sadness, are universal across all humans. They continue to exist, even negative emotions, because they provide some evolutionary value to us. One evolutionary theory suggests that humans were less likely to be able to find enough food, find mates or migrate during the darker, colder months — and so symptoms of low mood may be a biological signal to withdraw and conserve energy until spring, when opportunities return.
How does our body signal to us that we need to withdraw and conserve energy? It seems to reduce the amount of serotonin turned over in our brains during the winter months, as this Lancet study found:
Lower serotonin levels are associated with lower mood, and this in turn can decrease our motivation. Higher levels of melatonin, released earlier in the evening than usual, can also make us feel sleepier earlier on.
Winter Blues vs. SAD
Experiencing mild and intermittent low mood, known as the ‘Winter Blues’, is more common, and affects many people each winter. About 3% of the U.K. population, however, suffer from SAD (Seasonal Affective Disorder), which is a form of seasonal depression. It often involves persistent low mood, loss of interest in daily activities, and feelings of despair or worthlessness.
The Seasonal Pattern Assessment Questionnaire (SPAQ) can help assess the risk of experiencing SAD vs. Winter Blues, although it shouldn’t be used to officially self-diagnose without seeing a medical expert. If you think you might be experiencing SAD, you can find out more information on the NHS website here, and it’s worth seeing your GP to talk about it in more detail.
Treatment of SAD can involve a range of options, from light therapy to antidepressants to cognitive behavioural therapy.
The Winter Blues tends to go away on its own with the arrival of spring, but in the meantime there are a few things to try that have been shown by studies to ease the symptoms amongst some people. Like with anything related to mental health, it’s down to the individual, however — what works for one person may not work for another — so see what works for you.
Tips for easing the symptoms of Winter Blues
- Try using a light therapy box (often known as a ‘SAD lamp’) each morning. There’s more info on how they work and how to choose one here.
- Try waking up with a dawn simulator light in your bedroom. This may help regulate your circadian rhythm, and some studies show it to to be similarly effective to bright light therapy at combatting seasonal low mood.
- Try taking vitamin D supplements or using a spray. Vitamin D deficiency has been shown by some studies to be correlated with a higher risk of depression.
- Try to embrace your favourite parts of winter. Changing your ‘wintertime mindset’ and leaning into bracing fresh air, cosy pub trips and snow days may help how you feel.
- Trick your brain into thinking it’s somewhere else. Listening to background sounds on Coffitivity while you work — including college campuses, garden centres and cafes — is something we’ve found useful at Spill. There’s no research showing this has any effect, however.
- Talk to people about it. Opening up to friends, family and colleagues when you’re feeling low is always a good idea.
Want more insight and tips on the Winter Blues? Watch a recording of Spill’s talk on the topic here (35min).
Spill provides mental health support to organisations.