Winter Blues - How to lift your mood

It’s January 2025 a new year just started, we are supposed to implant our new year resolutions, feel happy and full of energy. In my practice I see a bit of a different scenario, a lot of my clients are feeling overwhelmed, tired and exhausted. A phone call confirmed these feelings:

One morning a couple of days ago, a close friend of mine called and said to me:”Denise, I don’t know but since a couple of weeks I really feel low energy, unmotivated and I just want to sleep. What is going on with me, and what can I do to feel better?”

As I know her quite well and after asking her a couple more questions, it was clear that my friend is going through the “Winter Blues”. The winter blues are very common when the days get darker and shorter.  One of the reasons for the winter blues is the lack of sunlight.

In the winter months, the brain produces more melatonin, also called the sleep hormone, that makes us feel more tired. As well, when the melatonin level rise the serotonin (also known as “happy chemical”) level falls and that means it is more likely to feel low on energy, anxious and depressed.

But don’t lose hope!

Because you can do something to feel more energised and have a better mood. So rather than getting sucked into a spiral of moodiness and tiredness, here are some things which can help to boost your mood and get you out of the spiral:

• Walking in nature

For me, walking in nature is one of the best activities that instantly boost my mood.

Studies show that walking is not only good for your heart and fitness but it is also good for reducing stress and lowering depression. While you are walking your body releases endorphins which help to boost your mood. Also, when you walk in nature you take in natural light, which is important for your overall wellbeing.

You don’t have to walk for hours, a 30 minute walk is perfectly fine. So put your warm clothes on, take your friends, family, kids and dog and go for a winter walk.

If you want to be on your own, take a mindful walk. Be in the here and now and recognise all the things going on around you. Be mindful of what you smell, see and feel.

If it’s happen that you are on the beautiful island of Ibiza get in contact with me :) I’m offering Walk and Talk Therapy, that brings us from the therapy office into nature.

• Nutrition

“There is a wealth of evidence in the scientific journals that a healthy diet is good for your mood. However, there is so much conflicting information available it is hard to know what is right or wrong”,

says Chris Cashin RD, RNutr, MSc, SENr, DProf (c).,freelance Dietitian and Sports Nutritionist at Cardiff Nutrition Consultancy.

That is why Chris Cashin listed some of foods which are good to boost your mood:

• Try to eat nuts daily – especially brazil nuts that are high in Selenium. This important mineral has been linked to depressive and negative mood states. It is also found in meat, fish, seeds and wholemeal bread.

• Eat wholegrains – they contain fibre, Selenium, Vitamin B12 – vitamins that are all linked to tiredness, depression and irritability.

• Eat a rainbow of fruit and vegetables – they are high in Vitamin C and folate plus a range of phytochemicals have a variety of cancer protective effects

• Try to avoid processed foods

• Drink plenty of water

“As well, I would recommend fish such as salmon, mackerel or sardines a couple of times a week. They are high in Omega 3 fatty acids that help to reduce heart disease and improve well-being”, Chris Cashin continues.

• Vitamin D

“Vitamin D is a very important vitamin as its main function is to aid absorption of Calcium that protects your bones”, say’s Chris Cashin.

Where you get your Vitamin D from?

Mainly through the effect of sunlight on the skin. As we know, in winter we have to deal with the lack of sunlight, so another source of Vitamin D could be “oily fish, eggs, and dairy”, Chris Cashin. If it’s necessary to take a Vitamin D supplement, should be investigated by a doctor who checks your blood levels.

• Talk to a professional

I believe talking to a professional can help you to find a way out of these winter blues. The fact that you are talking to someone and realising what the cause of your sadness is can bring your more insight about yourself and your wellbeing. Especially if the feeling of sadness, lack of energy or anxiety is going on for a while.

I really hope you get something positive out of this article. I want to encourage you to look after yourself, because you are worth it. And never forget, you are not alone. There is help and it is no shame to get help, it is brave.

A big thank you, to MSc Chris Cashin who gave me some more insight in the positive affects of nutrition.

Denise