Samantha McDonald

I’ve been feeling the onset of the Winter Blues myself… if you’re feeling decidedly down, there are a few things you can try.

Something to be sneezed at

Winter’s just around the corner, and, for about 20% of the population, this is the time when the Winter Blues hit. Their moods go up and down, they become less sociable, and everything seems just that bit harder than it did before.

Symptoms such as fatigue, apathy, boredom, weight gain, sleep problems, lack of interest in normal activities, and a severe downturn in mood, start to appear.

For people who are affected, this problem is very real, and often quite disruptive to their life. You are most at risk of developing the Winter Blues if you are between 18 and 30, and you are twice as likely if you are a woman.

These little tips can help:

  1. Find some light. Go for a walk in the morning to catch the sun. Bag the window seat at work, or at least move to a spot with window views. Use brighter lights at home or in the office, or install an extra lamp to work by. Vitamin D supplied by the sun can absolutely affect your mood, so spend a little time outdoors each day.
  2. Keep a routine. Go to bed (and sleep) at a regular time. Exercise frequently, trying indoor classes if it is too wet for a run or walk. Catch up with friends, or cook yourself some healthy meals in order to keep your mind active.
  3. Be healthy. Exercise and healthy meals will help maintain your weight and relieve stress. Complex carbohydrates in your diet will help stabilise your blood sugar levels and give you more energy. Limit alcohol as it’s a depressant and can actually aid your blues. Take time out for relaxation or meditation.

Remember, if you have the Winter Blues, and you really can’t shake them off, maybe it’s time to visit your doctor to see if there’s something else going on.

Or you could always look on the bright side. The farmers really need this rain!


Samantha McDonald started Dare Coaching & Seminars 5 years ago, and is featured in the book ‘The Secrets Of Great Success Coaches Exposed’. You can see what she’s up to at

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