Winter has for a long been a time of darkness and depression. Whilst some people embrace the season as a time for cozy evenings in, warm drinks, and holiday celebrations, for others, it can feel like a heavy, inescapable fog. Seasonal depression, more formally referred to as Seasonal Affective Disorder (SAD), is a common yet deeply personal struggle that affects millions of people in the UK. For those who experience this pervasive gloom, winter can feel endless, its grey skies mirroring an inner emotion of doom and gloom.
The most immediate and obvious contributor to Winter depression is the lack of daylight. As the daylight gets shorter, our exposure to sunlight diminishes, disrupting our body’s internal clock, or circadian rhythm that governs when we feel awake and when we feel sleepy. Reduced sunlight can lead to a drop in serotonin, the neurotransmitter that plays a crucial role in mood regulation, and melatonin, which affects sleep patterns.
The biological impact of these changes can be profound. The darkness affects how the brain functions and the chemical imbalance manifests itself as lethargy, irritability, and a persistent sadness that feels as cold and immovable as the frozen ground itself.
Winter forces us indoors. It cuts us off from our social connections and activities that sustain us during the warmer months. Venturing out for walk in the park or meeting friends for coffee, becomes far less appealing, if not outright impossible. Even for those who aren’t naturally extroverted, the absence of human interaction can intensify feelings of loneliness.
Christmas Holidays, which are typically framed as joyous occasions, can exacerbate these feelings for people dealing with depression. They bring expectations of happiness, family togetherness, and festivity that can feel like an unbearable contrast to one’s internal state. For some, this season is a stark reminder of loss, whether it’s the absence of a loved one or the unfulfilled promise of relationships and goals.
As far as going for a run, it’s a truly Baltic experience. The thought of getting wet through or running on icy roads are just two good reasons to close the curtains and get back into a nice warm comfy bed.
The loss of physical inertia often feeds into a state of mental stagnation. A lack of activity can leave the mind free to ruminate on negative thoughts, creating a downwards spiral that deepens the depressive state. The motivation to combat these feelings dwindles as the season progresses, creating a cycle that becomes impossible to break.
While others might marvel at the beauty of snow-covered landscapes, those grappling with seasonal depression often perceive the same scenes as lifeless and bleak.
Acknowledging that these feelings provide a glimmer of hope. While this doesn’t erase the pain, it frames the experience as something with an endpoint.
One of the most effective treatments for SAD is light therapy, which involves sitting near a specialised light box that mimics natural sunlight. This simple practice can help reset the circadian rhythm and boost serotonin levels, alleviating some symptoms of depression.
Establishing a daily routine can also help combat the aimlessness that often accompanies seasonal depression. Regular sleep, exercise, and meals provide a sense of normality and control, even when things feel bleak.
While winter might make socialising more difficult, staying connected to loved ones is vital. Even a quick phone call or an online chat can remind us that we’re not alone in our struggles.
Embracing winter, rather than resisting it, can also help. Activities like running, or simply walking in the snow can provide fresh air and a sense of achievement. Dressing warmly and spending even a few minutes outdoors during daylight hours can make a significant difference.
One of the paradoxical lessons of winter depression is the importance of acceptance. Fighting against feelings of sadness often intensifies them. Instead, acknowledging and naming these emotions can provide a sense of relief.
Accepting winter as a natural part of the cycle of life can be a small but meaningful shift in perspective. Just as the earth rests and regenerates during these months, so too can we. Winter might strip the world of colour and warmth, but it also lays the groundwork for Spring’s renewal.
Cognitive Behavioural Therapy (CBT) has been particularly effective in treating SAD, as it helps folk reframe negative thought patterns and develop healthier coping mechanisms. One of the most isolating aspects of winter depression is the belief that you’re alone in feeling this way. Sharing these feelings with others can create a sense of solidarity and understanding.
Winter, for all its challenges, is a shared human experience. It is a season that reminds us of the importance of resilience and community. Even in its darkest moments, there is light to be found, whether in a fleeting patch of sunlight, the warmth of a friend’s voice, or the promise of Spring’s eventual arrival.
Being depressed by winter is not simply a matter of disliking cold weather or preferring the sun - it’s a complex interplay of biological, psychological, and environmental factors.
But before you know it, Spring will be with us and the daylight hours will grow, and the warmth of the sun will return. Until then, small acts of care, staying connected, and embracing the stillness - can guide us through the season’s darkest days.
And if you are training for your ‘A’ race next year, then this is the time to get out there and make the most of the Dark Side of the Gloom, you can start by changing your mindset today.
1,201 Marathons - 284 Ultras - 9 GWR - 17 MDS - One Life
