We’re in the thick of it. The cold weather has hit, and we’re all bracing for a chilly winter ahead. Snow has hit the mountains, frost is building on the car windshield, and the oversized coats have been pulled from the attic. But, with the sun’s vital vitamin D harder to come by, we can all feel a sense of the blues during the winter months.
With the sun dawning earlier than usual, this time of year can heighten anxiety symptoms, lower our mental wellbeing, and impact our appetite and diet. This is often labelled: Seasonal Affective Disorder (SAD). While it might be tempting to hibernate and stay on the couch, there are steps you can take to prevent the winter blues from taking hold.
What Are the Winter Blues?
When the summer months dissipate, May, June, July, August, and occasionally September can feel rather humdrum. We may feel less inclined to go outside, sluggish, and more easily agitated during this time of year.
Some of us may have benign symptoms, known as ‘winter blues’, that exacerbate during the peak of the season and fade when the sunnier weather returns. We usually attribute these feelings to the seasonal changes of winter and autumn and get back to our normal, chirpy selves by spring. For others, these symptoms can be more intense and impact day-to-day functioning and sometimes represent a type of depression which can be diagnosed as Seasonal Affective Disorder.
What Are the Symptoms of SAD?
Health Direct says these are the types of symptoms to watch out for when the winter (or summer) months roll around…
- Reduced mood.
- Little or more sleep than usual.
- Meagre energy and feeling fatigued.
- Craving those comfort foods permeated with carbohydrates and sugar.
- Possible weight gain.
- Less interest in our everyday, enjoyable activities.
- Loss of interest and hope for one’s future
These symptoms can overlap with signs of depression and should be taken seriously—particularly if they interfere with your daily mental health or workplace wellbeing.
Feeling Flat This Winter? You’re Not Alone
Statistically, around 1 in 300 Aussies experience SAD, according to Beyond Blue. And that’s just those experiencing full-blown SAD, not the many others grappling with seasonal depression or temporary dips in mood and motivation.
Interestingly, the Australian Bureau of Statistics (ABS) found that 1 in 5 Aussies reported high or very high levels of psychological distress in the colder months during recent national health surveys. While winter isn’t the only culprit, the shorter daylight hours and chillier conditions don’t exactly help.
7 Ways to Boost Your Mood This Winter
- Soak Up the Sun (When You Can) Even just 10–15 minutes of morning sunlight can give your body a vitamin D kick. Aim for outdoor breaks during your lunch hour or coffee run.
- Keep Moving. Exercise, even in small doses, releases endorphins—your body’s natural mood lifters. The Black Dog Institute recommends at least 30 minutes of moderate exercise most days to help support mental wellness.
- Eat Mindfully, Not Just Comfortably. Yes, warm pastries and cheesy pasta hit the spot, but try adding mood-boosting foods like eggs, mushrooms, and salmon to the mix. Your brain will thank you.
- Prioritise Sleep Hygiene. Stick to a routine. Limit screens before bed, and consider using dim lights in the evening to mimic sunset and encourage melatonin production.
- Stay Social. Tempted to ghost the group chat until spring? Try not to. Even a quick check-in with a friend or colleague can support your emotional resilience.
- Talk It Out. If you’re not feeling quite right, don’t bottle it up. Chat to your GP or access mental health support services like Beyond Blue, Lifeline, or your Employee Assistance Program (EAP) provider—like Converge.
- Know You’re Not Weak, You’re Human. Feeling down in winter isn’t a personal failing. Our bodies and brains are reacting to real environmental changes. Acknowledging is half the battle.
Try Light Therapy or Digital Detoxing
Light therapy—exposure to artificial sunlight using a special lamp—has been found to help people with SAD. These lamps simulate outdoor light, which may alter your brain chemicals linked to mood and sleep.
On the flip side, a social media detox (even if just a weekend!) can also boost your mood. The pressure to be productive or happy online can feel even heavier during a mentally low period, so give yourself permission to disconnect.
How Workplaces Can Support Mental Health in Winter
Managers and HR teams should be aware of the seasonal impact on employee morale. Consider implementing small wellbeing initiatives like:
- Encouraging walking meetings or flexible WFH time for daylight exposure.
- Promoting access to the company’s EAP mental health services.
- Sharing mental health resources or inviting guest speakers on winter wellbeing.
Fostering a supportive culture shows staff they’re not alone—and it boosts overall workplace mental health.
When to Reach Out for Support
If the symptoms persist beyond a few weeks or start to interfere with work, relationships, or basic tasks, it might be time to reach out. Many workplaces now offer employee counselling or EAP counselling services, which are designed to help you manage stress, anxiety, and low mood.
Converge is always here to provide that confidential mental health support. Our team can offer tailored advice and guidance for your nutrition, mental health, and holistic wellbeing. Check if we’re your workplace wellbeing provider. From video counselling to onsite support, our range of services can help you get through the gloom.
