The winter period is a time where many of us do less exercise, see less of our colleagues (especially if remote working) and may work longer hours as a result of having little else to do. What’s more, the darker days can cause some to experience Seasonal Affective Disorder (SAD), a type of ‘low mood’ depression that people may experience in the winter seasons.
All of this makes the need to support wellbeing at work through the winter important for both productivity and levels of health. In this article, we look at what causes SAD, discuss lifestyle changes that may help and offer tips to help employers maintain levels of workplace health.
What is SAD?
The exact causes are unclear, but it’s often linked to a reduced amount of sunlight which is why some refer to it as the ‘winter blues’. It is thought that the symptoms of SAD are similar to those of depression and can include feelings of sadness, drops in energy, anxiety and lack of concentration.
Many who suffer with SAD are often waking up in darkness, working inside and then coming back home in darkness. Imagine this, mixed with winter cold and the clocks going back, and you can see why it may reduce our mood. What’s more, SAD is more common in women who are three times more likely to be affected than men.
Treatments and lifestyle changes that may help the ‘winter blues’
SAD can be a challenge for many, but there are ways to help cope with the ‘winter blues that may be helpful. The Mental Health Foundation recommends speaking to your doctor and NICE, (the organisation that produces guidelines for healthcare professionals), recommends SAD is treated in the same way as depression.
Although professional help should be sought, you may also wish to consider:
- Light exposure therapy, using a white or blue light lamp to simulate exposure to the sun.
- Therapy such as cognitive behavioural therapy or counselling could be helpful especially if you also suffer from other pre-existing mental health conditions such as anxiety.
- Anti-depressants are sometimes recommended. Not all people like to use medication but it may be helpful, particularly pairing it with talking therapy.
- Changes to your lifestyle are also thought to help, such as getting as much natural sunlight as possible, regular exercise and trying to manage stress.
- Being more social and going out with friends is also thought to help as a more proactive way to cope with seasonal changes.
- You can also try to keep a journal; this can help to let out your negative emotions instead of keeping them deep inside you and affecting your mental health.
The effect winter has on pre-existing mental health conditions
For those that already suffer from depression, SAD can be more frustrating and potentially add to them feeling more ‘blue’. This makes it harder for everyone to live their daily lives however, for those with pre-existing mental health conditions, it’s particularly challenging. However, with support and good coping mechanisms, it is possible to manage the winter season positively and without adversity.
How to support wellbeing at work through the winter months
It is important to take care of your wellbeing throughout the whole year, but winter can be particularly tough for some. With the impact of winter affecting many people, there are plenty of ways you can support yourself through the damp and darker months to help ensure optimal health and wellbeing are maintained.
- Empowering ways to sustain good mental health
Exercise: With daylight hours waning, temperatures dropping, and rainy weather setting in, you are less likely to get outside in the daylight to soak up some of that much-needed vitamin D. Whether you’re commuting to and from the office in the dark or working remotely and not needing to leave the house, winter is not very conducive to getting outside and exercising in the daylight. Research shows that people who exercise regularly have better mental health and emotional wellbeing, and lower rates of mental illness. Aim to get outside in the daylight for at least 20 minutes per day. Where possible, block some time in your work diary to get outside during the daylight hours or consider asking for flexible working hours to allow some time for this before or after work whilst it is still daylight outside.
Time to talk: If you do feel the winter months are affecting your mental health, build a trusted network (inside and outside of the work environment) where you can be heard. Talking helps to build understanding/awareness and find solutions.
- The benefits of employer support and employee engagement
Work Environment: It’s tempting to shut out the dull and damp days but every bit of light is helpful. Open the blinds and position your workstation near a window. To make the most of a bit of natural light from the inside, consider what lighting is around your workspace and try to use lighting that resembles natural light. A simple switch from halogen to LED light bulbs would help. Consider what helps you keep refreshed, play music/podcasts in the background, and ensure you can easily take time out and have a few minutes away from your screen.
Wellbeing check-ins: This could be during 1-2-1 with your line manager, to a designated Mental Health First aider, or through an Employee Assistance Programme (EAP). However this is done, it is really important to keep connected, spot the signs and proactively address them, building prevention where possible. Ask your line manager what your organisation has in place to support your mental health.
Surveys: A great way to gather information on how employees are feeling. They allow the ability to ‘speak up’ and encourage an open culture. Any feedback allows employers to ensure they are putting support in place and addressing any issues they can.
- Inclusion matters
Maintain work-life balance: There may be fewer activities to fill your time during the winter months and as a result, you get drawn into spending long hours working. Try to maintain a sensible work-life balance – perhaps it’s an opportunity to try a new indoor hobby, like baking, reading, or knitting!
Inclusion: Create an understanding and supportive work environment where you encourage employees to speak up if they are struggling. Address any stigma around winter blues and mental health, getting to know what needs to be embraced, and understood so the right solutions are put in place.
Conclusion
While winter can bring challenges that may affect our mental health and wellbeing, there are steps that can be taken to alleviate this. The key to better mental health is to provide a holistic approach that recognises the need not only for a healthier workspace and physical exercise, but the benefits that connecting with our colleagues and friends can bring too.
Photo by Niklas Hamann on Unsplash
