As the days grow shorter and the air gets colder, many people start to notice a shift in their mood. These feelings, often referred to as the "winter blues," are linked to the seasonal changes in light and weather. Symptoms typically emerge in late autumn or early winter and tend to improve with the arrival of spring or summer.
Photo by Alexander Fastovets on Unsplash
You might feel sad, less motivated, or inclined to stay at home more often. While you can still manage your daily responsibilities—like work or school—you might find yourself cancelling social plans in favour of staying in. Common symptoms of the winter blues include:
Fatigue
Sadness
Difficulty concentrating
Changes in sleep patterns
For many, these mood changes are mild and can be managed with small lifestyle adjustments. However, for some individuals, the winter blues can escalate into a more serious condition called seasonal affective disorder (SAD), a form of depression requiring professional support.
A bright idea for beating the blues
If you're feeling the effects of the winter blues, consider adopting a "good light" approach to your daily routine. Light plays a vital role in regulating your mood, energy levels, and sleep patterns, so increasing your exposure to natural and artificial light can make a big difference. Here are four simple steps to help:
Spend Time Outdoors: Aim to get outside for at least 30 minutes every morning, even on cloudy days. If possible, spend up to two hours in daylight for maximum benefit.
Sit Near Windows: When indoors, position yourself within one meter of a window to get the brightest natural light available.
Use Bright Indoor Lighting: Enhance your environment with electric lighting that provides at least 500 lux of brightness during the day.
Dim Lights in the Evening: Transition to softer lighting at night, keeping light levels below 20 lux to help your body wind down for sleep.
By making these adjustments, you may not only reduce symptoms of the winter blues but also prevent them from taking hold in the first place. With brighter days ahead—literally and figuratively—you can navigate the colder months with more energy, focus, and positivity.
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