Navigating ‘Winter Blues’: Self-Care Tips And Resources

The ‘winter blues’ refers to a mild, temporary dip in mood during the darker months. When colder weather and darker evenings arrive, they can impact our mood, energy levels, sleep cycles, and even our appetite. That’s because sunlight plays a crucial role in our sleep, mood, and physical health by helping regulate sleep patterns and providing essential vitamin D.

For many students, this time of year can be a real challenge, especially those studying abroad. After the initial excitement of moving to a different country, the combination of ‘winter blues’ and having to adjust to a new culture, language or learning environment can bring on - or make worse - feelings of loneliness and homesickness. This is even more challenging to manage without the familiarity of home routines or support networks. But if you are studying in France this year as an international student, remember, you’re not alone. Nightline France is here for you, through our English-speaking listening line and resources, listed below.

So, it’s pretty common to experience the ‘winter blues’, but the good news is there are many ways to lift your mood! We asked our volunteers for their quick tips for beating the ‘winter blues’. Here are their top three for looking after your mental health through the winter:

👉 Find some sunshine!: Our mood is strongly influenced by exposure to daylight, and it can be challenging when it’s dark as you head to class and dark again when you return home. To boost your mood, try to take small outdoor breaks during the day to catch a few minutes of sunlight and breathe in fresh air. Even a short walk can make a difference and help regulate your body’s natural rhythms.

👉 Treat yourself to a vitamin-rich diet: Our brains need essential nutrients to function well, which also affects mental health. You can try to keep your diet balanced with enough vitamins to stay healthy and energised. Consider consulting your healthcare provider to check if you’re low in any specific vitamins and, if necessary, take supplements to support your mood and energy levels.

👉 Create cosy moments for yourself: The winter can be cold and dark, but it’s also a great excuse to find comfort in cosy activities, such as a cup of tea, a warm blanket, or snuggling up to watch your favourite movie. Listening to your favourite playlist or spending time with loved ones can also lift your mood and help prevent isolation.

“‘Winter blues’ is a general term, not a medical diagnosis. It’s fairly common, and it’s more mild than serious. It usually clears up on its own in a fairly short amount of time,” says Dr. Matthew Rudorfer, a mental health expert at National Institute of Health.

However, for some students, these mood changes are more profound and affect their thoughts, behaviours, and emotions, a condition known as Seasonal Affective Disorder (SAD). According to the UK National Health Service (NHS), SAD is "a type of depression that comes and goes in a seasonal pattern". Symptoms typically include low energy, irritability, difficulty concentrating, changes in sleep patterns, and feelings of sadness.

While the exact cause of SAD is not fully understood, experts believe that reduced exposure to sunlight may affect the production of serotonin, a chemical that regulates mood, and disrupt the body’s internal clock. If you notice persistent symptoms that interfere with your daily life, it may be more than the ‘winter blues’, and reaching out for support is essential. 

If you do feel like you’re struggling, remember that resources are available to support you.

👉 Nightline’s  English-speaking listening line is here to provide a safe space to talk about how you’re feeling. It’s open from Thursday to Monday, 9.00 PM - 2.30 AM. You can find your local Nightline number here

👉Check out our First Aid Kit offers practical tips and strategies for managing mental health challenges. 

👉 Find free psychological support in our directory

You’re not alone ❤️‍🩹