This article was updated by the Great British Mag content team on 12 January 2022
In the UK the winter months are cold, dark and rainy and the persistent lack of sunlight can make people feel sad, tired and irritable. This is known as seasonal depression or Seasonal Affective Disorder (SAD – yes, that really is the abbreviation). Brits sometimes call it the “winter blues” because “feeling blue” is slang for feeling sad.
What are the symptoms of the seasonal depression?
Everyone experiences seasonal depression differently. For some it just means feeling a little gloomy; for others it can be debilitating. Some common symptoms are:
- Feeling tired or experiencing a significant change in sleeping patterns
An increased appetite, especially for carbs
- Consistently feeling sad, unmotivated or uninterested in the things you usually enjoy
- Feeling irritable or restless
- “Cabin fever” (feeling as though you will go insane if you do not leave the house)
How to beat the winter blues
If you are from a country with a warmer climate and less severe winters then you may have never experienced seasonal depression but do not worry, it is not a permanent condition. It will go away in the spring, when the days start to get longer and sunnier. In the meantime, here are some useful tips to help manage the winter blues.
1) Take vitamin D supplements
Vitamin D is nicknamed “the sunshine vitamin” because sunlight is a major source of it. When we stand out in the sun, we absorb vitamin D through our exposed skin. However, there is not a lot of sunshine in the UK in winter and our winter clothes cover up most of our skin. A lack of vitamin D can make you feel tired so start taking a supplement to boost your levels.
2) Swap out your lightbulbs for ones that simulate daylight
This is another easy fix. You can buy lightbulbs that mimic daylight, rather than artificial light, in most hardware stores. They are relatively cheap, and they will make your living room feel sunny even on a cloudy day. Alternately, you can purchase a “light box” or “SAD lamp,” which emits sunshine-like light. Use it in the mornings; it will help you wake up.
3) Open the curtains
On dark, gloomy days it may be tempting to just close the curtains and wait for spring to come, but this will not help you feel better. Throw open your curtains and get as much natural light into your home as you can. Those lightbulbs we just mentioned are nice, but they’re not as good as the real thing.
4) Get some exercise
If you’re feeling sad or sluggish, hitting the gym might not sound like fun – but trust us, moving around will make you feel better. How does exercise help with stress? Well, exercise releases serotonin and adrenaline in the brain, both of which will boost your mood. Also, a change of scenery never hurts.
5) Stick to a schedule
You may find that you feel very hungry or tired when it is dark. However you do not want to be getting up at 9:00am and going to bed at 4:30pm! Try to stick to regular sleeping and eating schedules and eat a balanced diet.
6) Warm up
It is hard to feel happy when you’re cold and stiff all the time. Be sure to read our guide on packing for study abroad in the UK and make sure you have the right clothes for the British climate – they will keep you warm and dry even on the worst days. Hot showers, warm meals and hot water bottles are all very comforting, too.
Hanging out with friends or chatting with family will make you feel better if you are feeling a bit “down in the dumps” (i.e. sad). Meet your friends for coffee or go to a movie. Leaving the house and getting a change of scenery works wonders.
8) Go outside
This is probably the hardest thing to do, especially if it is not a nice day out, but trust us: Going outside helps combat seasonal depression. When the weather is bad, we tend to stay inside – but the weather can be bad for days or even weeks in a row, and it’s not healthy to stay indoors that long. Bundle up and take a walk around the block. You don’t have to be outside for very long, and the fresh air will make you feel much better.
9) Talk to someone
As we mentioned at the beginning of this article, seasonal depression is different for everyone and for some people, it can be debilitating. If you often feel overwhelmed and unhappy then it is time to seek help. Do not be afraid to reach out – your university can help get you the support you need. Read our student mental health guide for more information.
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