As winter settles over the UK, the shorter days, colder weather, and frequent grey skies can often lead to a phenomenon many call the “dark doldrums.” This seasonal slump can sap your energy, dampen your mood, and make the long months feel even longer. Fortunately, there are ways to counteract these effects and thrive through the winter. Here’s a guide to preventing the winter blues and maintaining energy during the colder months.
1. Maximise Exposure to Natural Light
One of the main reasons winter affects us so profoundly is the lack of sunlight. Sunlight is a natural source of serotonin, the hormone that stabilises mood and promotes well-being. Here’s how to make the most of what daylight there is:
- Get outside during the day: Even 15 minutes of natural light can help. Midday, when the sun is at its peak, is the best time for a quick walk.
- Reorganise your space: Position your workspace or favorite reading chair near a window to absorb as much natural light as possible.
- Light therapy lamps: Investing in a light therapy box can mimic sunlight and help combat Seasonal Affective Disorder (SAD).
2. Stay Active and Energised
When it’s cold and gloomy, it’s tempting to stay curled up indoors, but physical activity is a proven mood booster. Exercise releases endorphins, which can help combat feelings of sluggishness and depression.
- Opt for indoor activities like yoga, dance, or fitness classes at your local leisure centre.
- Brave the outdoors with a brisk walk, jog, or hike. Many UK parks are stunning in winter and offer a breath of fresh air and some exercise.
- If you have kids, involve them in active games indoors or outside to keep everyone moving and cheerful.
3. Fuel Your Body with the Right Foods
Nutrition plays a significant role in energy levels. During winter, it’s especially important to fuel your body with foods that promote sustained energy.
- Prioritise whole grains, lean proteins, and vegetables: These will help regulate blood sugar and maintain energy.
- Boost your vitamin D intake: With limited sunlight, consider supplements or foods like oily fish, eggs, and fortified cereals.
- Stay hydrated: It’s easy to forget to drink water in colder months, but hydration is key to staying energised.
4. Stay Connected
The darker months can feel isolating, but staying socially connected can lift your spirits.
- Plan regular meet-ups with friends or family, whether for a cozy dinner, a movie night, or just a chat over coffee.
- Explore community events, join clubs, or take up a hobby to meet new people.
- Don’t underestimate the power of virtual connections if in-person meet-ups aren’t possible.
5. Create a Cozy and Inviting Space
Turning your home into a sanctuary can help you embrace winter rather than dread it.
- Introduce soft lighting, candles, and blankets to create a warm, comforting environment.
- Borrow from the Danish tradition of hygge, which focuses on creating a cozy atmosphere and enjoying simple pleasures like reading by the fire or sipping hot chocolate with loved ones.
6. Stick to a Routine
Winter’s darkness can disrupt your internal clock, making it harder to maintain energy levels. Establishing a consistent routine can help:
- Wake up and go to bed at the same time every day, even on weekends, to regulate your circadian rhythm.
- Plan regular meals to avoid blood sugar dips that can leave you feeling sluggish.
7. Plan Fun Activities
Breaking up the monotony of winter with exciting plans can give you something to look forward to.
- Explore winter markets, museums, or theatres in your area.
- Plan day trips to scenic destinations or historical sites.
- Make use of streaming services like ITVX, All4, or Prime Video to discover uplifting shows and movies for cozy nights in.
8. Stay Warm and Comfortable
Feeling cold can make you feel more tired and low. Keep your living spaces warm and well-ventilated:
- Use layered clothing, blankets, and hot drinks to stay toasty.
- Invest in a good-quality electric blanket or space heater for extra comfort.
9. Seek Professional Help if Needed
If low energy or sadness persists, it could be more than just the winter blues. Seasonal Affective Disorder (SAD) is a common but treatable condition in the UK. Speak with your GP if you feel that winter is seriously affecting your mental health.
Winter Doesn’t Have to Feel Dark
While winter in the UK presents its challenges, it also offers unique opportunities for coziness, reflection, and even fun. By taking proactive steps to care for your body, mind, and social connections, you can prevent the energy dark doldrums and emerge from winter feeling refreshed and revitalised. This season, instead of dreading the darkness, embrace the chance to create your own light.