I am writing this on a mid-January morning at my office in north London. Today, like yesterday and tomorrow, the sun rose at around 8am and will set at about 4pm. That’s eight hours of daylight and 16 hours of darkness. And this absence of daylight is one of the many reasons we find winter tough – especially the dregs-of-winter months of January and February, when it can be hard to believe it will ever be light and warm again.

No wonder many of us (estimated to be 10% of the US population, for example) experience Seasonal Affective Disorder, which has the appropriate acronym of SAD. Unusually for depression, which has so many possible causes, SAD has a clear triggering factor: not getting enough daylight, which begins in late autumn and remains an issue until those glorious first days of spring.

Even if you don’t experience depression in winter, it is natural for your mood to dip a little at this time of year. It’s easy to forget – as I type away at my computer, in a warm, dry office, on a suburban street in a city of nine million people – that we are seasonal animals, as much as hibernating bears or migratory swifts and swallows. We feel the changing seasons in our bones, powering down into a mental hibernation in winter and waking up when spring offers up its delicious colour and vibrancy in April.

Fighting against evolution

Although most of us live in urban environments, surrounded by buildings, roads, cars and the hubbub of tightly-packed humanity, we did not evolve to live this way. For millions of years of human evolution our ancestors lived in the wilderness, with daily lives and body clocks governed by the day and night, dawn and dusk, as well as seasonal changes throughout the year.

No amount of artificial light and heat can change this deeply entrenched knowing of light, dark, day, night that is in our DNA. So winter comes and our bodies know it’s time to change our behaviour, slowing down, conserving energy, sleeping more, spending time inside where it’s warm, light and safe (from all those hungry animals that would have been marauding outside the stockade at night).

As well as all the many other complex and subtle reasons to experience low mood in winter, this is a major and often unrecognised one – it’s just natural for your mood to dip with the darkening days, so try not to worry if you are feeling a bit lower than usual right now.

If that low mood tips into depression, especially if it lasts for more than a few days, please do seek help from your doctor or a mental-health professional. Medication and talking therapy can both be helpful, but there are a number of things you can also do to help yourself. Here are a few that I find helpful for my own mental health and my clients tell me have lifted their mood on a gloomy day…

Move your body. This is a no-brainer for most of us, as we are constantly told that exercise is good for our health, both mental and physical. The tough bit, of course, is actually doing it, especially if you’re feeling low in mood and energy, demotivated and glued to the sofa.
It might help to know that, in a number of high-quality studies, regular cardiovascular exercise (jogging, swimming, dancing, cycling, brisk walking) was found to be just as effective as antidepressants for mild-to-moderate depression. Let that sink in. Something that is free, easily accessible, with no nasty side effects and good for you in so many ways, is just as effective at boosting your mood as the most powerful psychiatric drugs Western medicine has developed.
If it still seems daunting, start small. Get up and go for a walk (there’s robust evidence that walking helps with many aspects of mind-body health too). Kick a ball about in the park with your kids. Get off the bus a stop early on your morning commute and walk a bit further before work. Just try it – I promise you will thank me later.
Go easy on the booze. You might be mid-way through Dry January, in which case I salute you. Not long to go now… But if you’re still drinking, cut back as much as you can, reducing both the amount you drink each day and building at least a couple of sober days (more if possible) into your week. Why? Well, alcohol is a depressant, so although that glass or two of wine takes the edge off after a rough day, it will lower your mood the next morning.
Also, you need to know about dopamine and the ‘reward system’ in your brain. I have been reading an excellent book about this recently – Dopamine Nation: Finding Balance in the Age of Indulgence, by Dr Anna Lembke – which explains how the neurotransmitter dopamine both affects mood and drives the astronomical rates of addiction we now see in wealthy, industrialised nations like the US and UK.
Dr Lembke teaches us that a wide range of substances (alcohol, cocaine, MDMA, nicotine, sugar, cannabis) and activities (social-media consumption, TV-watching, gambling, sex, pornography, shopping) induce the release of dopamine in your brain, which makes you feel good. But what goes up must come down, so if we drink too much and get lots of lovely dopamine as a reward, the brain automatically resets your ‘dopamine base level’, which lowers your mood, energy and motivation levels.
Take compassionate action. More research, sorry – a large and ever-growing number of studies show that compassion is good for your mental and physical health. As I often say when I’m teaching, it doesn’t matter how that compassion is generated, it’s all good. So you could generate it yourself (self-compassion), receive it from someone else (taking in compassion) or give it to other people (taking compassionate action). Any of these activities will light up the same brain regions and will be an excellent antidote to low mood and depression.
We also know from positive psychology that being altruistic, by helping others, is extremely good for your mental health. So this winter, as so many people in my country and around the world struggle with the cost of living, why not take compassionate action to help someone in your community?
You could volunteer at a food bank, or a charity that’s close to your heart. If you are an animal-lover, why not foster some kittens or a guide dog? You could mentor a troubled teenager, even litter-pick at your beloved local park or woods. The options are endless, but know that this is a win-win – it will benefit others and also boost your mood.

I will teach much more about depression and how to recover from it in my next workshop: Overcoming Depression – How to Lift Your Mood & Feel Calmer, Happier & More Hopeful, which takes place on Saturday 1st April 2023, from 10.30am-4.30pm. This event will be held at Terapia, a specialist therapy centre in the grounds of Stephens House, a listed house and gardens offering an oasis of peace and calm in the busy heart of North London. Terapia is a 10-minute walk from Finchley Central Northern Line station, with free parking outside – book your place now using the button below.

And if you are struggling right now, I would like to send you love, hope and strength – remember that spring will be here soon, so hope, light and rebirth are just around the corner…

Warm wishes,

Dan

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