Work matters

How to avoid the winter blues

As the nights draw in and the temperature drops, many of us start to feel down. But help is at hand to beat the winter blues – just follow our simple guide and bring a little sunshine into your life!

Summer’s but a distant memory, it’s dark when you wake up in the morning and it’s freezing outside when you leave work in the evening.

No wonder it’s estimated that SAD, or Seasonal Affective Disorder, will affect one in 20 people in the UK, with symptoms including increased mental and physical fatigue, stress, lack of concentration, weight gain and diminished immunity.

But before you find yourself sitting at your desk feeling blue, follow DialExpotel’s handy hints to lift your mood.

Think positive

It’s time to savour the good stuff, whether that’s going for a walk in the woods and seeing the changing colours or digging out your favourite scarf and gloves.

But don’t let these winter blues get you down! Averil Leimon, a leadership psychologist at consultants White Water Strategies, says positive thinking can help keep spirits high. “It’s time to savour the good stuff, whether that’s going for a walk in the woods and seeing the changing colours or digging out your favourite scarf and gloves,” she says.

“It’s also an opportunity to build up social relationships – people inoculate you against feeling low. Plus, you can indulge in some of the indoor activities, such as the cinema or the theatre, that are wasted on a summer’s day.”

Eat well to feel well

Good news for carb fans! “Don’t cut back on this food group, especially in the autumn and winter months,” advises nutritionist Jane Griffin. “Carbohydrates can help improve your mood, as they raise serotonin levels and have a mood-boosting, calming effect.”

Carbs that also release energy slowly are good for keeping your sugar levels even throughout the day, which will help your mood, too. Start with porridge, which will keep you full up until midday, then opt for wholewheat bread and pasta, and brown rice for lunch.

The kinds of foods you eat matter as well. Orange foods such as butternut squash, baked beans, mangoes and satsumas are thought to boost our moods, for example.

Add in a supplement

Don’t forget to have some vitamins and minerals to hand on your desk. Solgar has produced its Sunshine in a Box kit, which includes Vitamin D3 to strengthen immunity and brighten your mood.

Even good old-fashioned cod-liver oil can help to relieve the symptoms of depression – Seven Seas does an extra-high-strength capsule version, while Duchy Herbals’ Hyperi-lift Tincture contains St John’s Wort, a plant known to combat low mood and mild anxiety.

Take a break

Daylight helps to boost serotonin levels, so why not take a 15-minute walk in the fresh air every day? Nothing clears your head better...

Daylight also helps to boost those serotonin levels, so why not take a 15-minute walk in the fresh air every day? Nothing clears your head better at lunchtimes, especially if you catch a bit of winter sunshine – plus the additional exercise (burning around 75 calories into the bargain) will flood your system with feel-good endorphins.

Alternatively, find some fun ways to exercise indoors – borrow some workout DVDs from friends or the library, have a go at Wii Fit or Dance Mat, or put on your favourite CD and throw some shapes. Anything to get moving!

Look forward

Focusing on something in the future and not dwelling on things (like how miserable you think the weather is right now!) is also a fantastic pick-me-up.

Take time to do some forward planning – be it contemplating what you’re going to grow in your garden or booking a summer break. You could start a new hobby to tie in with your holiday – take French classes if you’re France-bound or learn to dive if you’re heading to the Caribbean. Leimon adds finally: “It’s all about being active, and above all sociable, in the coming months.”

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