Jamieson Lee Hill, February 14th, 2024

For many people Winter with its challenging weather and dark nights can be a difficult time that triggers the well known condition of SAD. In this article, we examine some of the ways you can dig deep and beat those winter blues at work or while running your business. 

What is S.A.D.?

S.A.D. aka Seasonal Affective Disorder has been around for a while now. In fact, it was ‘first used in a paper by Norman Rosenthal and colleagues at the National Institute of Mental Health in Bethesda, MD.’

Seasonal Affective Disorder (SAD) is a type of depression that comes and goes with the seasons, typically affecting people in the late autumn and early winter. S.A.D. sufferers experience sadness or depression, low energy, poor concentration and disturbed sleep and appetite. If you are one of the unfortunate people to experience this disorder, the good news is that there are ways to counter the effects. Read on…

Light Therapy

One effective strategy is light therapy using light boxes. It involves exposure to artificial light. The light from the box simulates rays of sunlight that are lacking during late autumn and winter. It is believed that the light helps SAD sufferers by encouraging the brain to reduce melatonin levels. This is a hormone that makes people sleepy during dark and cold months. Conversely, the light box is thought to help the production of serotonin, the hormone that affects and stimulates your moods. 

 "Light therapy has been shown to be very effective for many people with SAD. It involves sitting near a special light box so you're exposed to bright light. Light boxes filter out the ultraviolet rays and require 20-60 minutes of exposure to 10,000 lux of cool-white fluorescent light, an amount that is about 20 times greater than ordinary indoor lighting." 

Source: NHS Inform, 2024

Practical Tips for Employees to Beat the Winter Blues

Winter blues can be tough on employees, especially if you have to commute to work in dark and cold conditions. The monotony of the ‘metro, boulot, dodo’ routine in autumn winter months can be a real grind. The good news is that there are ways to make those times more bearable. One method is to make the most of the daylight hours in some of these ways:

• Try to change your schedule to allow for as much exposure to daylight as possible
• Even if it's cold outside, try to go out for a short walk during your lunch break
• This will not only give you a boost of vitamin D, but also help to break up your day and clear your mind

Fostering a positive work environment for staff can make SAD sufferers feel supported. They can be nurtured with open and positive communication and support for personal issues. Companies that take preventative measures to assist employees with mental health issues are very proactive. Striving to promote a healthy work-life balance in staff is vital. DB Occupational Health.com recommends the following measures:

“Being allowed an extended lunch break or early start-early finish will give workers a chance to get out and about in the natural daylight. Taking regular breaks can also improve energy levels – yet another bonus for productivity and your employee’s health.”

Source: DB Occupational Health. Com, Dec 2021

Practical tips for freelancers and entrepreneurs to beat the winter blues

Freelancers and entrepreneurs face their own specific challenges during the winter months. Sticking to a routine can be an effective way to beat those winter blues and SAD. As The Chilli Times says,

"Having a consistent schedule is key to managing your mood and energy levels. Try to wake up and go to bed at the same time each day, take regular breaks from work, and make sure you have time for relaxation and leisure activities." 

Source: The Chill Times, 2023

Physical activity and exercise is also a brilliant way to up your mood and energy levels. Working out in the gym, jogging, cycling, swimming, dancing or whatever you love most will get those veins pumping and happy chemicals flowing…

"Physical activity has been shown to help reduce symptoms of SAD. Try to incorporate regular exercise into your daily routine. This could be anything from walking or cycling to work, taking a yoga class, or even dancing around your living room." 

Source: Grey Journal, October 2022

Reflections

SAD is a prevalent condition that plagues a lot of employees, freelancers and even bosses. Becoming more aware of SAD and introducing routines and positive changes can be a surefire way to overcome the challenge of those old winter blues…. 

Cue John Lee Hooker!

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SOURCES

1. https://www.nhsinform.scot/healthy-living/mental-wellbeing/low-mood-and-depression/beating-the-winter-blues/

2. https://cliqdigital.com/blog/digital_insider/how-to-beat-winter-blues-at-work

3.https://www.forbes.com/sites/forbesbusinesscouncil/2022/02/16/five-ways-to-beat-the-winter-blues-in-your-company/

4.https://www.thechilltimes.com/3-freelancers-on-how-they-combat-the-winter-blues-pt-1/

5. https://greyjournal.net/play/health/fight-the-winter-blues-with-these-15-tips-for-entrepreneurs-and-feel-great-this-winter/

6. https://www.dbocchealth.com/blog/supporting-employees-with-seasonal-affective-disorder/

7. https://www.youtube.com/watch?v=uaM_Bl__k0I&ab_channel=KingOfTheBlues