Beat the seasonal slump

Feeling sluggish as the days get shorter? Try these simple ways to support your energy, mood and wellbeing this autumn and winter

It’s that time of year when the clocks go back, the days grow shorter and summertime feels like a distant memory. Plenty of people experience lower energy or mood during autumn and winter, but for some, the change of season can have a much greater impact. So how can you tell the difference between a seasonal slump and Seasonal Affective Disorder (SAD)?

Dr Nikki Ramskill, GP and founder of The Female Health Doctor clinic (www.thefemalehealthdoctor.com), says: “Seasonal Affective Disorder, or SAD, is a form of depression with a seasonal pattern. It’s common for it to appear during autumn and winter and improve during spring and summer. It is more than feeling a bit fed up with dark mornings or having less energy when it is cold outside.

Some seasonal variation in mood and energy is perfectly normal. With SAD though, symptoms are significant enough to affect everyday life. People may experience persistent low mood, loss of interest or enjoyment, difficulty concentrating, irritability and reduced motivation. SAD can also be associated with sleeping more, daytime tiredness and increased appetite.”

Let there be light
One of the biggest changes during autumn and winter is, of course, the amount of daylight we’re exposed to. And this may have an important influence on everything from our body clock to our energy and mood.

“We don’t completely understand why SAD develops,” says Dr Ramskill, “but reduced exposure to daylight appears to be important. Light is one of the strongest signals our brain uses to regulate our circadian rhythm, our internal body clock. Seasonal changes in exposure to light can influence our body systems involved in sleep, feeling alert and our mood, which may help explain why some people notice a change as the days shorten.

Bright-light therapy is one option. Research suggests it can help some people with winter SAD, although the overall evidence isn’t conclusive. Traditionally this involves sitting near a purpose-designed light box, often providing around 10,000 lux, usually in the morning. It should be UV-free and appropriately UKCA or CE marked, and manufacturer’s instructions should always be followed.

There are now wearable light-therapy devices too. I personally use light-therapy glasses during the darker months. I like them because I can wear them while I’m getting ready or moving around in the morning rather than having to sit in front of a light box. I find that morning light exposure helps me feel more alert and supports my energy during the winter. That’s my personal experience rather than evidence that one particular device will work for everybody, but it has made me much more conscious of how important morning light can be.

Light therapy isn’t suitable for everyone. Speak to your doctor first if you have certain eye conditions, take medication that increases sensitivity to light, or have concerns about whether it is appropriate for you. Side effects can include headache, eye strain and sleep disturbance.”

Nourish your mood
What we eat can also play a part in supporting our energy and overall wellbeing through the darker months. Rather than focusing on one supposed ‘magic’ nutrient, it can be helpful to consider the bigger nutritional picture.

“It is important to look at Seasonal Affective Disorder from a whole-body perspective, supporting not only mood but also energy production, sleep, blood sugar balance and the body’s circadian rhythm,” says Mays Al-Ali, a functional medicine-trained nutritionist, nutritional therapist and naturopath (www.healthymays.com). “Vitamin D is particularly important because our ability to produce it from sunlight falls dramatically during the UK winter, with the NHS noting that we generally cannot make enough vitamin D from sunlight between October and early March. Low vitamin D levels are often found in people with SAD, although research has not yet established that supplementation alone can treat SAD symptoms, so I would consider checking levels and correcting a deficiency rather than relying on vitamin D as a standalone treatment. Beyond sunlight, good sources include oily fish such as salmon, sardines and mackerel, egg yolks and fortified foods, while UV-exposed mushrooms can provide vitamin D2 and may be a useful option for those following a predominantly plant-based diet."

Mays adds that she would recommend “checking iron status where fatigue and low energy are significant, as nutrient deficiencies can contribute to symptoms that overlap with low mood and exhaustion”. She adds: “For supplements, saffron is one I find particularly interesting for mood support,with research suggesting potential antidepressant effects, although I would always look for underlying drivers of low mood rather than simply adding supplements.”

And it’s not just individual nutrients that matter. Building your meals around nourishing whole foods – while looking after your gut health – can be another useful part of your winter wellbeing toolkit.

Kathryn Danzey, a health coach and founder of Rejuvenated (rejuvenated.com) says: “Eat a balanced diet with foods rich in omega-3 fatty acids, B vitamins, and complex carbohydrates to support brain health. Serotonin, the happy hormone, is produced in your gut, so include fermented foods, such as kimchi, sauerkraut, plain yoghurt, kefir and kombucha to support good bacteria. Surprisingly, dark chocolate can help. Dark chocolate with at least 70% cocoa solids releases endorphins that can help to improve mood. Avoid excessive sugar and refined carbs, which can lead to mood crashes.”

Move your mood
When motivation is low, exercise can easily slip down the priority list. But movement doesn’t have to mean a gruelling workout. Small, manageable amounts of activity – particularly outdoors – can help to bring some structure and self-care into darker winter days.

“As the days get shorter, I think it becomes even more important to be intentional about the small things that support our wellbeing,” says Nikkii Behrens, nutritionist, sleep specialist and Pilates teacher (www.nikkiihealth.com). “Practices such as yoga, Pilates, walking and meditation can give us a reason to move, get out of our heads and reconnect with our bodies. Movement doesn’t need to be intense to be valuable; even ten minutes of stretching, a gentle yoga flow or a brisk walk outdoors can shift how you feel and create some structure on days when energy and motivation are lower.

I also think winter wellness is about working with the season rather than fighting it. Getting outside in natural daylight, particularly earlier in the day, maintaining regular sleep and wake times, staying socially connected and making space for calming practices can all form part of a supportive routine. Meditation and breathwork can be particularly useful for creating a moment of calm when your mind feels busy or your mood is low. The aim isn’t to pressure yourself into feeling positive, but to build small, consistent habits that help support both body and mind through the darker months.”

When to seek help
Lifestyle measures can form a valuable part of looking after yourself during the darker months, but persistent or significant changes in mood shouldn’t simply be written off as the ‘winter blues’. If symptoms are interfering with everyday life, it’s important to seek professional support. Dr Ramskill concludes: “If low mood doesn’t get better, keeps returning each winter or starts affecting your ability to function normally, don’t assume it’s simply the weather. SAD is a recognised form of depression, and it’s worth speaking to your GP to get help.”

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