How to Beat the Winter Blues at Work

Have you ever noticed yourself or your employees feeling increasingly down as the weather gets colder and the days feel shorter than ever? The winter months can be long and dark, and they can have a significant impact on our mental and emotional health. It’s important not to underestimate their effect on our health and wellbeing.

Otherwise known as the “winter blues”, the colder months can cause a downturn in our moods – something you might be familiar with. Reduced sunlight can lower levels of serotonin in the body (a chemical that affects your mood) and increase melatonin (a hormone that makes you sleepy). This significant reduction in daylight hours can also disrupt your circadian rhythm (otherwise known as your “body clock”!), affecting your sleep and even making it harder to regulate your emotions.

For most people, the winter blues are temporary and can be easily managed with a few simple lifestyle changes5. However, this season-induced mood change can be particularly severe for some people, significantly affecting their daily lives. This is known as Seasonal Affective Disorder (SAD), a form of depression that people only experience at certain times of the year. It affects 1 in 20 people in the UK.

Seasonal depression can impact every part of your life, including your work. In fact, recent research has revealed that up to 44% of employees feel the winter negatively affects their wellbeing. In this blog post, we’re exploring how you can keep yourself and your team feeling upbeat, even during the darker, drearier months of the year!

Symptoms of the Winter Blues/SAD:

Whilst the winter blues and SAD can affect different people in different ways, there are some common symptoms:

Mood drops around a certain season/time of year (usually the winter in the UK).
Tiredness and lower energy levels.
Being less active than usual.
Feeling less motivated than usual.
Experiencing sleep issues – sleeping too much or too little.
Experiencing changes to your appetite.
Feeling irritable.
Losing interest in everyday activities.

It’s worth mentioning that people who already struggle with mental health issues may find their usual symptoms worsen during the winter months.

Workplace-related signs of seasonal depression:

A rise in absenteeism or being late more often.
Struggling to concentrate on work tasks.
Withdrawal from social situations at work.
Lack of motivation with work tasks.

Impact of the Winter Blues on the Workplace

In addition to the individual symptoms that people with Seasonal Affective Disorder (SAD) or the winter blues may experience, these conditions can also have a significant impact on the workplace as a whole. Low mood and irritability may lead to increased tension and conflict between colleagues. This is because poor mental health can make people feel less emotionally stable or struggle to know how to respond to challenging situations. Furthermore, low motivation and an inability to concentrate can impact productivity and quality of work. Therefore, during the winter months, it’s especially important to do what you can to support your team as individuals and as a collective, creating an atmosphere that contributes towards good mental wellbeing.

Ways to Improve Your Team’s Mood

It may seem difficult to help employees who struggle during the winter months, but there are a few things we can all do to support our employees’ mental health:

1. Create an open and supportive environment and workplace culture

A supportive workplace culture is critical no matter the time of year. By starting conversations around mental health, you can help break down mental health-related stigma and make those struggling more likely to open up to you. Thrive4Life’s live-streamed health and wellbeing talks, led by leading medical consultants and wellbeing experts, can help you jumpstart these important discussions by supplying your team with expert information and advice and increasing awareness of these health challenges.

2. Improve the light in your workplace

As the winter blues and SAD are caused by reduced sunlight, improving the light in your workplace can be highly beneficial – this might include making sure there are enough lights or simply opening the blinds on a sunny day to make sure you can make the most of the natural light.

3. Encourage employees to spend time outside

When the days are shorter, we often travel to and from work in the dark! Make use of what sunlight we get by holding walking meetings outside or encouraging your team to go for short walks during their breaks. You could also set up outdoor social activities, such as a walking or running club.

4. Make social events accessible

People who struggle with SAD might find attending social events tricky. To encourage involvement and make events accessible, organise a range of activities, including ones that employees can access online.

5. Utilise mental health training and raise awareness of mental health

Shockingly, only 24% of managers have received mental health training. At Thrive4Life, we know that nothing is more important in the workplace than knowing how to support your team’s health and wellbeing. How can we help you?

On our Line Manager Mental Health training course in Managing Stress and Mental Health, line managers can learn how to manage employee stress and mental ill-health, creating a happier, healthier workplace for all.
Our MHFA England-certified Mental Health First Aid and Mental Health Skills Development courses offer delegates the opportunity to become Mental Health First Aiders, equipped with the skills and knowledge to support your team’s mental health in the workplace.
Wellbeing Champions are vital for creating a stronger, healthier workplace that prioritises mental and physical wellbeing. Our Wellbeing Champion training course will teach attendees how to promote wellbeing at work and look out for your whole team’s health and happiness.

Now You Know How to Support Your Team – But How Can You Look After Your Own Mental Health?

If you struggle during the winter months, it’s essential to engage in self-care practices that give your body and mind the best possible support, no matter how difficult these may feel. Here are some things to try:

Prioritise exercise – regular movement and physical activity can help relieve stress and anxiety
Talk to someone – it may feel difficult to open up, but talking to people can be extremely helpful when struggling with SAD. You might want to talk to a friend or family member, but you can also use the following helplines:
Try relaxation techniques – meditation and mindfulness can help you manage stress, overwhelm, or sadness. Techniques like mindful breathing are easy to incorporate into your daily life, even while you’re at work.
Work on improving your sleep – the winter blues and SAD can negatively impact your sleep, so practising good sleep hygiene is critical. Prioritise establishing a healthy sleep routine to help you feel your best. Turning your light out at the same time every night, avoiding using devices before bed, being aware of your caffeine intake, and getting light first thing in the morning are just a handful of measures that can support consistently good sleep.
Avoid drugs and alcohol – drinking and drugs can give you temporary relief from your symptoms, but relying on them will be detrimental to your health in the long run.

Conclusion

Despite how common SAD is in the winter months, knowing how to support yourself and your team can be challenging. However, there are plenty of ways to improve mood and mental wellbeing across your workplace. Prioritising sunlight exposure, encouraging an open workplace culture, and implementing effective mental health provisions can all make a significant difference. The winter can be cold, dark, and long, but by prioritising self-care and ensuring your team feels supported, you can improve wellbeing across your workplace – not just during the winter but throughout the year.

References

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“Workplace Wellbeing Talks”. Thrive4Life

“21 Initiatives to Beat the Winter Blues”. Luminate

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How to Beat the Winter Blues at Work