As the days shorten in winter, we can notice our mood shifting. If you’re feeling a bit down or suffering with seasonal low mood, the solution might be simpler than you think.

The science behind light and mood

I found it fascinating to learn about the important role that light plays in our mental wellbeing. Depression and poor mental health can arise from something as simple as not getting enough full-spectrum light.

Daylight is a natural mood booster. It travels through the retina to your brain and directly affects your level of serotonin – a crucial feel-good hormone.

The difference between indoor and outdoor light is striking:

  • Indoors: around 300-500 units of light per hour but less in darker rooms
  • Outdoors (overcast day): up to 10,000 units per hour
  • Outdoors (sunny day): up to 100,000 units per hour

That’s a huge difference! Even on grey, rainy days, getting outside delivers exponentially more mood-boosting light than staying indoors.

Timing matters for your mental health – and for sleep

Studies show that getting outdoors early in the day is particularly important, even if it’s rainy or overcast. Morning light exposure helps regulate your circadian rhythm, which is essential for quality sleep. And we know that good sleep is fundamental to mental wellbeing.

I love that you can take control of your mood in such a simple way.  I recently walked down to the seafront on a bright, crisp day and I had a deep feeling of it being good to be alive. And when you walk outside regularly,  you’re helping both your physical and mental health – a double win.

Try this to lift your mood

You don’t have to suffer from Seasonal Affective Disorder (SAD) to benefit from getting outside every day. Here’s some practical tips to get you started:

  • Set a manageable goal – Begin with just 3 minutes a day if that’s all you can manage right now – but do more if you can
  • Make it easy – Simply step outside while drinking your morning tea or coffee if you can’t manage a walk
  • Start small – Even a short stroll around the block will help boost your mood
  • Build gradually – Increase your outdoor time slowly as you’re able; little and often beats ambitious goals you won’t keep
  • Be consistent – Daily exposure is better than occasional longer periods

What if you can’t get outside?

If getting outside regularly isn’t possible for you, consider these alternatives:

  • Invest in a daylight therapy lamp designed to mimic natural light
  • Position yourself in the lightest areas of your home or office
  • Sit near windows whenever possible to maximise natural light exposure

Remember, small changes can make a real difference to how you feel this winter. Why not step outside right now and see how it affects your mood?

If you are struggling with some issues at work or at home and would like some help to move forward with clarity and calm then coaching could be the answer. I offer a free initial conversation to talk about how I can help you thrive.  Check out these client reviews for inspiration.

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