How do you thrive at work during the winter blues?
Working during the winter can be hard, and it's not just because of the cold weather and shorter days. The winter blues is a real and common condition that affects millions of people around the world. While it’s less severe than SAD (Seasonal Affective Disorder), which is a clinical form of depression linked to the changing seasons, the winter blues can cause feelings of sadness, low energy, and a lack of motivation. Luckily the winter blues are easy to overcome once you know how. We’ll learn about the winter blues and discuss practical tips and strategies to help you thrive at work during the winter months. So, if you're looking to beat the winter blues and make the most out of this season, keep reading.
Can winter cause depression?
Yes. With cold and gloomy weather, coupled with shorter daylight hours, you might struggle to wake up in the morning and feel tired during the day. This can easily make you feel down, or contribute to clinical depression. While there’s a big difference between SAD and the winter blues, it’s common to lack energy and motivation at this time of year.
What is SAD?
Seasonal affective disorder (SAD) is a form of depression that’s related to changes in the seasons, most commonly during winter. The Health Service Executive (HSE) estimates that around 7% of the Irish population is affected by SAD. While the exact cause of SAD isn’t fully understood yet, it’s linked to reduced exposure to sunlight during the winter months. Sunlight helps regulate the body's production of serotonin, which influences feelings of happiness. Reduced levels of serotonin can lead to an imbalance in your mood and an increased risk of depression. Additionally, the lack of sunlight can disrupt your body clock, causing fatigue and lethargy that can impact your ability to focus. Light therapy, where individuals are exposed to bright artificial light, is often recommended to help treat SAD. Treatment can also include psychotherapy, medication, and lifestyle adjustments, like maintaining a consistent sleep schedule and engaging in regular exercise. The same lifestyle adjustments are also perfect for fighting off the winter blues.
What month does winter end?
Winter in Ireland typically spans from December to February or early March. During this period, it’s colder, the days are shorter, and occasional winter storms bring extreme weather conditions. Since 2015, the Met Éireann has named these winter storms, in collaboration with the UK’s Met Office, to raise public awareness and safety during severe weather events. To avoid disruption, consider a remote work policy during winter storms to avoid unnecessary travel.
How do you cure the winter blues?
As the winter months slowly creep by, the blues can strike at any time. Luckily, there are plenty of treatments for the winter blues that are easy to incorporate into your office.
Exercise
Engaging in physical activity releases endorphins, which lifts your mood and reduces feelings of anxiety and depression. Bundle up and go for a walk during your lunch break. Can’t get away from the computer? Opt for a standing desk to encourage constant movement.
Keep Warm
Keeping warm and dry is essential during winter. Make sure there’s plenty of coat and umbrella storage for everyone coming into the office and invest in additional heaters. Keeping your body comfortable and protected from the cold will help you maintain a positive attitude.
Healthy Eating
It can be tempting to reach for sugary snacks and processed foods at this time of year, but these won’t stabilise your energy levels. Keep the snack bowl stocked with plenty of fruit instead. Although the odd chocolate or biscuit here and there won’t hurt.
Light
Light therapy boxes, which mimic natural outdoor light, are used to treat SAD. Introducing any kind of light, however, can help regulate your mood and energy levels. Keep the office well lit at all times with a mixture of desk lamps and overhead lighting.
Socialise
Try to socialise and connect with others. The majority of your day can be spent with your colleagues, which for some people might be the only socialisation they get during the week. Consider increasing the number of online meetings if you’re company’s remote, or organising staff events and activities to make your employees happy.
Stay Engaged
Engaging with work can provide a sense of fulfilment and distraction from the winter blues. After the busiest season of the year, the final winter months can be a great time to get creative and start working on new projects or ideas for your company.
What’s best for you?
Remember, curing the winter blues is a holistic process that involves taking care of your physical and emotional wellbeing. By incorporating exercise, keeping warm, maintaining a healthy diet, using light therapy, socialising, and staying engaged, you can effectively combat the winter blues and thrive at work during the gloomiest months of the year.
