There’s no denying it: the mornings are getting frostier and the evenings darker. And while no one enjoys leaving work at 5pm and stepping out onto an already-gloomy street, the changing of the seasons can have a severe impact on people’s moods, energy and wellbeing.

Also known as winter depression, seasonal affective disorder (SAD) is characterised by symptoms including persistent low mood, lethargy and irritability, and it’s estimated that around 2 million people in the UK struggle with the condition every year.

If you suspect you may have SAD and the symptoms are disrupting your day-to-day life, it’s important to speak to your GP or another health professional as they can prescribe a range of treatments, including light therapy, medication and talking therapy. 

SAD can be particularly challenging to manage in a workplace setting, where the demands, stresses and environment might not always align with your personal mental health needs. However, if your symptoms are mild, making lifestyle tweaks, particularly around your working schedule, may be helpful.  

Plan sunlight breaks

“Since SAD can be triggered by reduced sunlight, it’s important to try to increase your exposure to natural light during work hours,” explains Liam Smith, director at Aura Print. “Take short walks outside during your breaks to absorb daylight, and if possible, ask if you can be seated near a window.”

Rely on a routine

According to Smith, maintaining a structured routine can help keep your energy and mood stable. “If you create and stick to regular sleep patterns, meal times and work hours, this can help minimise the negative impacts of SAD,” he explains. “A predictable routine helps regulate your circadian rhythms, which are often disrupted by seasonal changes. Interestingly, while light exposure during the day is beneficial for managing SAD, too much exposure to artificial light, especially blue light from screens, can disrupt your sleep. Consider wearing blue-light-blocking glasses when using your computer or phone in the afternoon and evening to help regulate your sleep cycle.”

Stay active and keep moving

During any time of year, it’s important to try to stay active during breaks from work as we all know that physical activity increases our endorphins. However, during the winter, getting out for a quick stroll around the block is even more crucial. “A short and brisk walk or even stretches at your desk can help to reinvigorate your body and mind, breaking up some of the fatigue and tension that SAD often brings,” says Smith. 

Connect with your co-workers

Although it can be nerve-racking to initially connect with your coworkers if you haven’t established a relationship, Smith adds that social interaction is known to combat feelings of isolation that often accompany SAD. “Have regular check-ins with supportive coworkers or join in with workplace social activities, even if it’s virtual,” he says. “You could infuse some fun into the workweek by organising theme days or activities. Whether you work from home or in an office, you could create a ‘colour day’ where everyone wears a piece of bright clothing. These small efforts can help break the monotony of winter and lighten the mood in the office.”

For managers, he continues: “Seasonal changes can often lead to fatigue and low energy, so offering flexible hours or remote work options can allow employees to adjust their schedules to make the most of daylight hours and improve their overall wellbeing. Most importantly, employers should make aware and offer access to mental health counselling, or wellness programs. Creating a supportive environment where discussing mental health is normalised can also make a big difference.”

Images: Getty