beating the winter blues - image of woman watching a film with popcorn

In the final part of The Spark’s ‘How to cope with the winter blues’ series, we’re offering a few more tips on keeping your mood up when the sun is going down.

You can catch up with part 1 and part 2 where we looked at how a ‘sexy raincoat’, not being Gordon Gekko and embracing the opportunities of the winter season are essential to beating the winter blues.

Beating the winter blues – tip 7: Stay hydrated


Staying hydrated is crucial to maintaining the healthy function of every system in our bodies. From the brain, to the heart and muscles, hydration is vitally important. Water helps carry nutrients to your cells and flushes bacteria from your bladder. Not only that, dehydration is linked to anger, fatigue and mood swings.

To stay hydrated we are advised to consume around 1.2 – 2 litres of water each day depending on our local climate. In the winter the prospect of drinking 6-8 glasses of cold water is rather unappealing. Especially when you are already feeling cold!

Beating the winter blues - stay hydrated with fruit teas in winter

Try these tips on sneaky and easy ways to stay hydrated without having to actually drink 2 litres of water. Soon you will be beating the winter blues and feeling better.

Beating the winter blues – tip 8: Give yourself things to look forward to


In the darkest months, it can feel like there is not much to look forward to. Summer is a distant hope and January seems like a waste of a month. Beating the winter blues can often feel like a battle you cannot win. Fight back by giving yourself things to look forward to instead.

Making plans for the summer is an obvious one but also consider what you can look forward to during winter.

beating the winter blues - image of woman watching a film with popcorn

Make a list of favourite movies or albums and watch/listen to them, one per week, through the winter months. Plan nights out with friends (definitely including some funny ones as recommended in part 2) or spruce up your home with décor to make it a warm and inviting place to spend your evenings.

Counselling and support services


The winter months can be a difficult time for many of us. Practical tools and tips can often help but sometimes we need to dig a little deeper to understand the source of our unhappiness.

At The Spark, we have been providing counselling and support to individuals, couples, families and children for over 50 years. Our aim is to help clients to better understand their emotions and experiences, and to find ways to deal with them.

Find out more information about The Spark and our counselling services for individuals, couples and families.

Contact us via our contact form or freephone 0808 802 0050 to talk about how counselling could help you.

beat the winter blues by laughing with friends - image of group of friends laughing together

Welcome to part 2 of The Spark’s ‘How to cope with the winter blues’ series offering our tips on ways to defeat the winter blues.

Catch up on part 1 of ‘How to cope with the winter blues’ where we looked at how embracing the winter season, taking up a new indoor pastime and ignoring your inner Eeyore is a great foundation for a happier you. In part 2 we will be looking at the importance of taking a lunch break, changing your coat and having a laugh.

Winter blues – tip 4: Laugh


Serotonin is the natural, feel-good hormone released by our brains when we are exposed to sunlight. This chemical makes us feel happy, calm and focused. But in northern hemisphere countries, our daily dose of serotonin takes a serious hit during winter.

Laughter, however, releases serotonin and a whole load of endorphins too. So when the sun is stuck behind grey winter clouds or you’ve not had the chance to get outside all day, get laughing.

Watch funny programmes and films on TV or online. Download comedy podcasts or pick up a funny book from the library. Pop along to your local comedy club or think of the funniest people you know and spend time with them.

How you do it doesn’t matter as long as you laugh long and hard. To get you started here’s a gem from the nation’s favourite, Michael McIntyre.

Winter blues – tip 5: Use the daylight we do get


Gordon Gekko has a lot to answer for. Michael Douglas’ character in the film ‘Wall Street’ preached that “lunch is for wimps” something we all seem to have taken to heart.

Being chained to your desk is bad for your health even in the summertime when you can enjoy some late evening sun. In the winter months, it’s downright dangerous. There is nothing worse than watching the sunrise and then set again, from behind an office window.

the winter blues - don't be Gordon Gekko. Images of Michael Douglas as Gordon Gekko in Wall Street.
Don’t be Gordon Gekko…

Take advantage of what daylight there is and get outside for a walk, jog or even a run at lunchtime. Meet a friend or colleague for a bit of company and make a point of using the daylight we do get during the winter.

Winter blues – tip 6: Get a sexy raincoat


When the winter weather is trying its best to make us feel like Noah watching the water rise, going outside is the last thing we’d like to do. But as Billy Connolly said: “There’s no such thing as bad weather, just the wrong clothing. So get yourself a sexy raincoat and live a little!”

Catch up with part 1 of The Spark’s ‘How to cope with the winter blues’ series and find out why embracing the winter season and taking up a new indoor hobby can make for a happier you.

Counselling and support services


The winter months can be a difficult time for many of us. Practical tools and tips can often help but sometimes we need to dig a little deeper to understand the source of our unhappiness.

At The Spark, we have been providing counselling and support to individuals, couples, families and children for over 50 years. Our aim is to help clients to better understand their emotions and experiences, and to find ways to deal with them.

Find out more information about The Spark and our counselling services for individuals, couples and families.

Contact us via our contact form or freephone 0808 802 0050 to talk about how counselling could help you.

how to be heat the winter blues - take a walk in the winter sunshine

When the days start getting shorter and the nights longer, many people start to feel their mood drop. Unlike Seasonal Affective Disorder (SAD) – a form of clinical depression – the ‘winter blues’ is a general term for the feelings of sadness and lethargy we can all experience as the temperature drops and the memories of summer fade.

In this new series from The Spark, we are going to offer our advice on some great ways to cope with the winter blues and make the best of the season.


Winter blues – tip 1: Embrace the winter

Going into the darker months resigned to developing the winter blues rarely helps us get much out of the season. Surprisingly there are plenty of reasons to enjoy and embrace shorter days and longer nights and fight those winter blues.

Plummeting temperatures are perfect for winter sports. Dust off your ice skates, dig the sledge out of the garage or take a look at skiing/snowboarding lessons. Why not try out Scotland’s ‘other national sport’ curling and follow in the footsteps of world-beaters Rhona Martin, Eve Muirhead and David Murdoch.

beat the winter blues by taking up a winter sport like curling - image of curling stones on ice

Remember all those books you planned to read during the lazy summer months but never got around to? In Japan they are called ‘tsundoku’ and winter is the ideal time to knock a few off. While the snow is piling up outside, cosy up with a good read and be whisked away to sunnier climes.

Winter blues – tip 2: Take up an indoor hobby


Just because it’s unappealing to continue outdoor hobbies during the winter doesn’t mean the end of enjoyable pastimes. Pick up an old indoor hobby or find a new one to occupy your time on dark evenings.

Drawing, crafts, knitting, painting, cooking, board games, calligraphy, learn a new language or polish up on an old one.  The list of potential winter distractions is almost endless.

beat the winter blues - take up an indoor hobby like drawing or painting image of paints and paintbrushes

Sporting endeavours don’t need to take a winter break. Channel your inner Darcy Bussell or Bruno Tonioli and take up ballroom dancing lessons. Try yoga, pilates or indoor exercise classes. Hit your local pool or dust off the old badminton racquet.

Winter blues – tip 3: You don’t have to feel miserable


Much of the population turns into Eeyore from Winnie the Pooh around late October and stays that way until April. Committed to being miserable seemingly for no other reason than it being winter and that’s what you do.

When we believe we have to suffer through winter it is natural to look negatively upon opportunities to actually have fun. For example, instead of saying ‘I could go out and meet my friends’ we feel too miserable to go to the effort of leaving the house. Instead of going out for a walk in the bright (albeit chilly) winter sunshine, we stay at home and grumble about how short the days are.

how to be heat the winter blues - take a walk in the winter sunshine

Bottom line? Just because its winter doesn’t mean we have to feel miserable.

Coming soon: More tips to beat the winter blues coming up in parts 2 and 3. Stay tuned on Twitter and Facebook.

Counselling and support services


The winter months can be a difficult time for many of us. Practical tools and tips can often help but sometimes we need to dig a little deeper to understand the source of our unhappiness.

At The Spark, we have been providing counselling and support to individuals, couples, families and children for over 50 years. Our aim is to help clients to better understand their emotions and experiences, and to find ways to deal with them.

Find out more information about The Spark and our counselling services for individuals, couples and families.

Contact us via our contact form or freephone 0808 802 0050 to talk about how counselling could help you.