Fall back…
The Clocks Have Gone Back: How to Beat the Winter Blues and Look After Your Mental Health
As the clocks go back and the days grow shorter, we know that winter is on its way here in Scotland. The mornings can feel darker, the evenings seem to arrive far too quickly, and before we know it, we’re leaving for work in the dark and returning home in it, too! I’m a little ray of sunshine aren’t I?
For some people, the change of season is a welcome excuse to get cosy, light a candle and enjoy a slower pace of life. For others, however, the lack of daylight can have a real impact on their mood, energy levels and overall wellbeing.
I am definitely somewhere between the two.
If you find yourself feeling a little more tired, unmotivated or low as winter approaches, you’re certainly not alone. And if the darker days affect you more significantly, you may be experiencing symptoms of Seasonal Affective Disorder (SAD).
The good news is that there are things we can do to support ourselves through the winter months. We might not be able to change the Scottish weather, but we can make small, positive changes to help ourselves feel a little brighter.
Don’t feel that you have to do everything all at once, just pick one thing to do for yourself every day to lift your spirits.
What is Seasonal Affective Disorder (SAD)?
Seasonal Affective Disorder, often known as SAD, is a type of depression that follows a seasonal pattern. Symptoms commonly begin in autumn or winter, when daylight hours decrease, and often improve as spring arrives.
Not everyone who experiences the winter blues has SAD, but it's important to recognise when changes in mood go beyond simply wishing for longer days.
Symptoms can include:
Feeling low, sad or anxious.
Losing interest in activities you usually enjoy.
Feeling tired or lacking motivation.
Sleeping more than usual.
Finding it difficult to concentrate.
Craving carbohydrates or eating more than usual.
Feeling irritable, hopeless or withdrawn
Reduced daylight is thought to play a role in SAD by affecting the body's internal clock and processes involved in mood and sleep.
If these symptoms persist, return each winter or begin to interfere with your everyday life, speak to your GP. You don't have to wait until things feel unbearable before asking for support.
1. Make the Most of Natural Daylight
One of the simplest things we can do is get outside during daylight hours, even when the weather isn't particularly inviting!
In Scotland, we know that sunshine can sometimes feel like a rare treat during winter. However, even on a grey or cloudy day, spending time outdoors can help us make the most of the available natural light.
Try to:
Take a short walk during your lunch break.
Enjoy your morning cuppa near a window.
Open your curtains as soon as you get up.
Sit beside a window when working from home.
Spend a little time in the garden or local park whenever possible.
If you work indoors all day, try to build a short daylight break into your routine. Even ten or fifteen minutes outside can be a manageable starting point.
Don't worry about making it a long walk or a big commitment. Small, consistent habits can be easier to maintain than ambitious plans that leave us feeling overwhelmed.
2. Keep Moving, Even When You Don't Feel Like It
When it's cold, wet and dark outside, pulling the duvet over our heads can seem much more appealing than getting up and moving!
However, regular physical activity can support our mood, improve sleep and help us feel more energised.
You don't need to join a gym or start training for a marathon. Choose something that feels enjoyable and realistic for you.
You could try:
A brisk walk around your neighbourhood.
A gentle yoga or stretching session at home.
Dancing around the kitchen to your favourite music.
Swimming at your local leisure centre. I’m post surgery and can’t wait to get back to this…
Meeting a friend for a walk rather than sitting indoors.
On difficult days, lower the bar. Five minutes of gentle movement is still something, and you can always do more if you feel like it.
The aim isn't to push yourself harder; it's to find ways to keep your body moving and give yourself a little boost.
I learned only recently that I really can’t treat myself the same way at this time of the year, as I do over Summer. It really should be about rest.
3. Create a Cosy, Light-Filled Home
If we're going to spend more time indoors during winter, let's make our homes feel like somewhere we genuinely enjoy being.
Natural light is particularly valuable during the daytime, so open your blinds and curtains whenever possible. Try sitting near a window, and consider moving your favourite chair or workspace to a brighter spot.
As the evenings draw in, you can create a warm and comforting atmosphere with soft lighting, cosy blankets, a favourite book or some relaxing music.
Houseplants, fresh flowers and little seasonal touches can also make a room feel more inviting.
It's worth remembering that cosy surroundings aren't a treatment for SAD, but creating a comfortable environment can be one small part of looking after your wellbeing.
And please don't feel that your home needs to look perfect. Sometimes, a warm blanket, a hot drink and a quiet moment are more than enough.
4. Consider Light Therapy
You may have heard of SAD lamps or light boxes, which are designed to simulate bright daylight.
Light therapy is one option that some people find helpful when managing SAD symptoms. A standard light box typically provides 10,000 lux of light and should be UV-free.
If you're considering buying one, choose a reputable product specifically designed for SAD and follow the manufacturer's instructions.
It's important to speak to your GP before starting light therapy, particularly if you have an eye condition or take medication that can make you more sensitive to light. Light therapy isn't suitable for everyone, and evidence of its effectiveness is mixed.
Your GP can also discuss other treatment options, including talking therapies such as cognitive behavioural therapy (CBT) and medication where appropriate.
You don't have to figure out the best approach on your own.
I think it’s possible in Glasgow to be able to rent light therapy lamps from the library.
5. Nourish Your Body and Keep Your Routine
When our energy levels dip, it's easy to fall into habits that leave us feeling even more sluggish. We might skip meals, rely on quick snacks or find ourselves staying up later and struggling to get up in the morning.
Rather than aiming for perfection, focus on a few simple foundations.
Eat regularly. Aim for balanced meals that include a variety of vegetables, fruit, wholegrains and sources of protein. Warming winter soups, porridge and nourishing homemade meals can be comforting choices.
Stay hydrated. It's easy to forget to drink enough water when the weather is cold. Keep a glass of water nearby, or enjoy a caffeine-free herbal tea.
Protect your sleep. Try to go to bed and wake up at roughly the same time each day. A consistent routine can help support your body clock.
Be mindful of alcohol and caffeine. Too much alcohol can affect sleep and mood, while caffeine later in the day can make it harder to rest.
And remember, food isn't a test of willpower. The goal is to nourish yourself, not to add another set of rules to your life.
6. Stay Connected, Even When You Want to Hide Away
When we're feeling low, socialising can sometimes feel like the last thing we want to do. It's tempting to cancel plans, stop replying to messages and spend more time alone.
While everyone needs quiet time occasionally, staying connected with people we trust can make a real difference to how supported we feel.
You could arrange a weekly coffee with a friend, phone a family member, join a local group or invite someone round for a simple supper.
If going out feels like too much, a phone call or a few messages can be a good place to start.
You don't need to pretend you're feeling cheerful if you're not. Sometimes, simply telling someone, "I've been finding the darker days a bit difficult," can open the door to a helpful conversation.
You never know — they might be feeling the same way.
7. Give Yourself Something to Look Forward To
Winter can feel long when all we're doing is counting down the days until spring.
One way to make the season feel more manageable is to plan little things that bring you pleasure.
Perhaps it's a Sunday walk somewhere beautiful, a film night, trying a new recipe, visiting a Christmas market or spending an afternoon doing something creative.
You could even make a winter happiness list of things you'd like to do over the coming months.
Keep it simple and affordable. A favourite podcast, a library book, a phone call with a friend or a quiet afternoon with a hobby can be just as meaningful as a big day out.
Having something to look forward to can help break up the routine and remind us that winter can hold enjoyable moments, too.
8. Be Kind to Yourself
Perhaps the most important thing to remember is that you don't have to be at your best every single day.
There may be mornings when getting out of bed feels harder than usual. There may be days when your motivation disappears, your energy is low or you'd rather have an early night than make plans.
That's okay.
Instead of criticising yourself for not being as productive as you'd like, try asking, "What would help me feel a little better today?"
Perhaps you need fresh air, a nourishing meal, a chat with someone you trust or simply permission to rest.
You don't need to transform your entire lifestyle overnight. Choose one or two small changes and build from there.
Looking after your mental health is not about doing everything perfectly. It's about noticing what you need and responding with a little compassion.
When Should You Seek Help?
It's important to remember that SAD is more than the occasional winter blues, and you don't have to manage significant symptoms alone.
If you experience persistent low mood, lose interest in things you usually enjoy, or find that your symptoms are affecting your work, relationships or everyday life, contact your GP.
You can find reliable information and advice through NHS inform's guide to Seasonal Affective Disorder.
If you're experiencing thoughts of suicide or feel unable to keep yourself safe, seek urgent help through NHS 24 on 111, or call 999 or go to A&E if you're in immediate danger.
Asking for help is a sign of taking care of yourself, not a sign of weakness.
Let's Make This Winter a Little Brighter
The clocks going back can feel like a signal that the brighter days are behind us for a while. Here in Scotland, we know that winter brings shorter days, colder temperatures and plenty of grey skies.
But it can also be a season in which we slow down, reconnect with ourselves, enjoy the simple things and pay a little more attention to our wellbeing.
Try to get outside when you can, move your body in ways you enjoy, keep in touch with the people who matter and make space for the things that bring you comfort.
Most importantly, if the darker days are affecting your mental health, please don't dismiss how you're feeling or tell yourself you should simply get on with it. Your feelings matter, and support is available.
We can't make the days longer just yet, but we can look for little ways to bring more light, warmth and kindness into them.
Here's to taking care of ourselves, supporting one another and finding our own little pockets of sunshine this winter.