We’ve all experienced the urge to hide away in our warm, cosy houses and give in to the winter blues when it’s cold and dark outside. Hibernation tendencies are strong when the darker months roll in … but we’re not bears, and we’re not genetically obliged to do this! Seasonal Affective Disorder (SAD) is a widely known phenomenon and whilst it is normal to feel a little despondent during the winter months, there are small changes everyone can make to combat the melancholia.
The reason we feel down is because the human body, miraculous though it is, can’t make its own vitamin D, which is key in activating the production of serotonin, the ‘happy hormone’! In the sunnier months, the body makes sufficient quantities but in the darker months we need to find other ways of getting that feel good factor!
Understanding why this happens does not mean we have to accept it – so get proactive, get positive and get going! Below are 5 simple steps to help keep your spirits up throughout the next few months by Lisa Tucker at TutorPro.
Get yourself connected
Especially important for hybrid or remote-workers is the human factor – the power of person to person interaction on mood cannot be overestimated. We are social creatures, so reach out and connect with someone regularly. Call a colleague, phone a friend, chat to a neighbour or the delivery man – just talk to someone!
It’s hard to pick up the phone when there’s no real reason – everyone’s busy, that’s understood, but optimising the opportunities to actually speak to a co-worker or acquaintance will brighten your day and lift your mood. It’s surprising how much you smile when talking to someone, and this alone can dispel the doldrums.
Get out there
Resist the temptation to shut the curtains and dive onto the sofa – get moving and get those endorphins flowing! Endorphins are chemicals produced by the hypothalamus and pituitary glands which can be activated by exercise to produce feelings of happiness.
They are also key in reducing stress levels. What’s not to like? So, go for a vigorous walk, get some fresh air, connect with nature: smell the woodsmoke, feel the wind/sun on your face, notice the wildlife. Why not consider requesting flexi-time so you can fit in an exercise class mid-morning? After all in today’s enlightened climate everything is up for negotiation and employees suddenly have more say about their work schedule.
Get listening
If you have the space to do so without driving friends or colleagues crazy, play some non-intrusive music in the background whilst you work. Music is a fantastic mood elevator and will keep you feeling connected to the outside world if you’re working from home.
It could even provide a sneak opportunity for a bit of lounge-dancing … well why not? You can’t do that in the office! There are all kinds of music or even podcasts out there depending on the level of focus you need for the task in hand.
Get organised
The winter blues affects everyone differently, so having insight into its impact is half the battle. Self-help could include working next to a phototherapy box for an hour each day (it mimics natural sunlight, regulating chemicals in the brain to counteract the winter dip), increasing your intake of oily fish, egg yolks and liver which are all good sources of vitamin D, or taking a supplement. Or perhaps consider trying a mood-lifting homeopathic remedy. Winter blues begone!!
Get help
If you find you’re struggling to cope then reach out! There is always someone you can talk to or ask advice from. Contact your HR team to ask for help – after all it is in their interests to prevent you from falling. Poor mental health is no longer the stigma it used to be, and it’s likely they’ll be able to provide you with support or signpost you to services.
Talk to your Manager in the office – they can look at your workload and help with prioritisation. Above all, provide them with the opportunity to better understand the situation and offer you the support you need to perform your job to the best of your ability.
