HEALTH + WELLNESS
The Seasonal Slump cont...
Winter’ s Impact on Body and Mind
The physical effects of seasonal shifts are a very real thing. Reduced daylight in particular disrupts our natural circadian rhythm( the 24-hour cycle that regulates sleep and mood), while lower serotonin and increased melatonin explain why many of us feel sluggish, irritable or more prone to reaching for convenience and comfort foods.
These are biological realities, not character flaws- SAD is a clinically recognised form of depression triggered by winter’ s advent with symptoms including persistent low mood, loss of interest in normal activities, difficulty concentrating and, in really severe cases, feelings of despair. Understanding that this is a medical condition is important and light therapy, daily exposure to daylight, regular exercise and talking therapies with a trained professional all play a role in its treatment. The key is not to dismiss your symptoms as‘ just the winter blues’ if they persist or start interfering with your daily life.
Food as a Foundation
One of the most immediate ways to steady mood and energy through winter is diet. Although Public Health England recommends keeping our sugar intake below 30g a day( around seven teaspoons), the average adult in the UK consumes almost double that, mostly thanks to hidden sugars in smoothies, cereals, low-fat products and convenience foods. Over time, these persistent spikes and crashes in blood glucose drain energy and heighten irritability.
Stabilising these spikes is all about building meals around vegetables, wholegrains and protein sources that release energy slowly. Healthy fats like olive oil, nuts, seeds, avocados and oily fish are equally important, supplying omega-3 fatty acids linked to brain health and reduced inflammation. And of course, being happy matters too- festive feasting should be approached consciously rather than guiltily, and a mince pie at a Christmas isn’ t going to derail your health goals, but continuing the party well into the new year will.
Movement is Medicine
Exercise is one of the most effective antidotes to winter tiredness, but understandably it’ s also the first thing many of us drop when the weather turns. Research consistently shows that even brisk walking for 30 minutes a day can reduce depressive symptoms by around 30 % and crucially, exercise doesn’ t need to mean punishing 5am workouts, but simply movement, whether that’ s walking, dancing or trampolining in front of the TV if you so wish.
The barrier is most often motivation, which is why it helps to weave gentle exercise into your daily routine. Taking phone calls while walking, choosing stairs over lifts and setting aside time to meet a friend for a weekly walk all count. Viewed as part of life rather than an optional extra, exercise becomes both doable and sustainable, helping to regulate cortisol- the stress hormone- and stimulate endorphins, creating a natural lift that no seasonal snack can replicate.( OK, maybe a cheeseboard can, but you get the drift.)
Less Stress
Andy Williams called it way back in 1963- Christmas is the most wonderful time of the year- but, it can also be one of the most stressful. NHS England spent more than £ 217 million last year on medication for depression and anxiety, while recent research suggests one in seven UK adults believe their mental health is currently the worst it has ever been. Stress, it seems, has become normalised, and can really heighten with added seasonal pressure, compromising the immune system, increasing cardiovascular risk and heightening any addiction and anxiety disorders as it increases.
The most practical response begins with awareness, and identifying triggers- be that financial strain, family tension or relentless workloads- means you can intervene when it first rears its ugly head. Simple measures like breathing techniques, structured breaks and journalling can lower stress responses, while leaning on support networks helps ease the burden. As Hans Selye, the endocrinologist who first defined stress, observed:‘ It’ s not stress that kills us; it is our reaction to it.’
Social Step Backs
The festive calendar is busy by default, but overscheduling can leave us exhausted rather than energised. A recent survey revealed that 56 % of UK social media users admit to experiencing FOMO- the‘ fear of missing out’- but constantly saying yes can lead quickly to burnout, so recalibration is crucial.
Choosing fewer, more meaningful engagements over endless commitments creates balance. Saying no when necessary is not antisocial, it’ s self-preservation, and solitude should not be confused with loneliness. In fact, reading, walking or spending time doing reflective activities can restore energy and sharpen our perspective, leaving us more present in the social interactions we do prioritise.( There’ s a lot more information on this in our‘ The Value of Social Step Backs’ feature, published in August 2025’ s insideKENT magazine, so do check that out in print or online at insidekentmagazine. co. uk / issues if you’ d like more support and advice.)
Sleep is Key
According to the Royal Society for Public Health, one in three UK adults fails to get enough sleep and while winter can improve sleep by nudging us towards earlier nights, late-night screen time and switches to regular routines can undo this advantage, so the solution lies in structure. Consistent bedtimes, a cool, dark bedroom, and reducing phone or laptop use before sleep will help reset natural rhythms meaning better quality sleep, which strengthens immunity, stabilises mood and improves concentration- essential benefits during lower-energy months.
With a clearer understanding of winter’ s challenges, the temptation in the new year might be to resolve everything at once- new diet, new exercise regime, new me! But, surprise, surprise, evidence shows that such sweeping resolutions rarely last beyond February.
What does work is consistency. Just 15 minutes of daylight exposure within an hour of waking can help reset circadian rhythms and stabilise mood. Starting the day with water before caffeine supports hydration and energy. Planning a handful of balanced meals every week reduces the temptation of convenience food or takeaways. And short, regular walks or home-based movement( there are millions of free workouts on YouTube) add up without overwhelming already busy schedules. It’ s also a good idea to hold yourself accountable through journalling, reflection or conversation with friends to ensure that minor dips don’ t deepen into longer lows.
Seasonal sadness affects millions across the UK, but it doesn’ t have to be inevitable, and treating winter’ s challenges as real but manageable gives us greater autonomy over our feelings. Food choices, daily movement, routine, boundaries and, where needed, extra support to shake off SAD all provide actionable ways of coping better. The chillier, darker months need not be endured as a season of gradual depletion, therefore, and can instead be reframed as a time to reset, reflect and prepare.
By putting achievable plans in place now, we not only lighten the immediate load but also step into 2026 healthier, stronger and more resilient.
If you’ re struggling with Seasonal Affective Disorder, or suspect winter is impacting your mood, don’ t worry – help is at hand.
Head to nhs. uk / mental-health / conditions / seasonal-affectivedisorder-sad for instant guidance and support on diagnosis, symptoms and treatment options.
164 • www. insidekent. co. uk