The Jingle Blues!

With thanks to our member Dafiny Alves for this article.

I was about seventeen the first time I heard of “winter depression”. My father was driving me to school, and the man on the radio was talking about how much the winter season could affect people’s mental health. He said it was more common in European countries where winter is more severe. I was in Brazil back then and had no idea I would live in one of those countries one day.

Winter depression is the nickname of Seasonal affective disorder (SAD) probably because the symptoms are more apparent and more severe during winter. However, some people with SAD may have symptoms in the summer and feel better during the winter.

Symptoms of SAD can include:

• a persistent low mood
• a loss of pleasure or interest in everyday activities
• irritability
• feelings of despair, guilt and worthlessness
• feeling lethargic (lacking in energy) and sleepy during the day
• sleeping for longer than usual and finding it hard to get up in the morning
• craving carbohydrates and gaining weight
• difficulty concentrating
• decreased in sex drive

For some people, these symptoms can be severe and significantly impact their day-to-day activities; for others, the weather change can become a stressor and something to look out for. I find myself in the latter. It is a struggle to get out of bed during winter as my body does not seem to get my circadian rhythm right. I often joke with friends that I feel like a chicken. As long there’s sunlight, I am up! The problem and stressor here is how to stay awake and productive when it gets dark outside around four o'clock and stay positive when the lack of sunlight and longer days affect my mood. On top of that, as a therapist, I often finish work around 8 pm, sometimes later than that, to accommodate clients that work from 9-to-5, so literally, I am still working when the day finishes, which gives me that sense of nonfulfillment. If this becomes a day-to-day feeling together with tiredness and sleepiness, it will undoubtedly affect one’s mental health.

The healthwatch.co.uk suggested that one in twenty people in the UK are diagnosed with Seasonal affective disorder, with men being more likely to get diagnosed than women. I also found at microbizmag.co.uk some statistics about SAD, which suggested that: “People in London are significantly likelier than those anywhere else in the UK to have been diagnosed with SAD (over 11% of people in London).”

I think those numbers may be impacted because of how we live in London, the rush and the fast pace. I went on a short holiday at the end of October and returned just after the summertime ended; I remember landing in Stansted around 2 pm. It was daytime, a bit cloudy, but I could see the sun. On my journey home from Stansted until White City (as this is when the metro comes out of the tunnel). I realised it was already dark before I had the time to get home. If I am honest, I felt that disappointment stabbing my heart for a moment, the realisation that I didn’t have enough time to enjoy the daytime due to my commuting. It is winter!

As I mentioned, you probably will agree that it is easy to feel disheartened when the days are shorter, and you spend most of them working, not getting sunshine, and feeling tired all the time. This can become a cause of frustration and irritation, and if it persists, it can affect your mental health. Some people may not know what they are feeling is normal, and you can get help to deal with it.

How I dodge the winter blues

I want to share some ideas about how I cope with winter here and also to remind you that If you are thinking you struggle with SAD after reading this, don’t feel embarrassed. Do speak with your health professional. It took me years to link what I heard on the radio years ago with what I felt during winter after moving to the UK.

• Gratitude: I am grateful for the flexibility that being self-employed and the nature of my work grants me. I know only some have work flexibility, and as a counsellor, I can make my own time, including time for self-care, which is a privilege! Find the things in your life that you are grateful for.
• Being kind to self: I practise mindfulness, focusing on accepting myself as I am and being kind to myself when, for example, I feel sad because I miss the sun. Be kinder to yourself and acknowledge your feelings. They are all valid!
• Exercising: Finding the right balance between exercising and being kind to yourself can be a bit daunting, but try to keep up with the same amount of exercises you used to do during summer. I noticed that my clients are excited to do things during summer, such as sports and activities. By November, most of them have already stopped everything. Keep going; you can do it!
• Going for walks: Walking and getting fresh air can give you a sense of belonging and connectedness with nature. If you can choose to walk to the shops rather than drive there.
• Connecting with others: This can be hard for many people, especially during wintertime, but research has proven that connecting with others improves your well-being and sense of belonging. Don’t forget that connecting means different things to different people. You can choose to connect with one person at a time, online, by texting, or at big group gatherings.
• Lights: Keep your workplace bright enough during the day. Open a curtain and or keep the lights on. I need everything bright; while I am working, I have the ceiling lamp on and a table lamp on my desk; as I am typing this now in my kitchen, it is morning, and I have my ceiling lamps on. However, something to remember if you want to use this with your clients don’t forget people are different. Some of my neurodiverse clients struggle with winter blues, but for them, bright lights are not an option as it makes them feel anxious. I believe it works best when you find what is bright enough for you. You can also try those SAD Lamps; they imitate the sunlight.
• Know yourself and find your balance: All the suggestions I mentioned here work for myself and others but do not necessarily work for everyone as we are different, and there’s no one-size-fits-all when discussing self-care. Knowing yourself and what works for you is essential when you find it difficult to cope with winter. Notice your feelings and your thoughts. Some days, you may need to do something with high energy to lift your mood. On other days, you may need to do something with low energy.