How to stay productive during the winter

Are you feeling sluggish, finding it hard to get out of bed, or just not feeling like yourself lately? It’s not you – there’s literally something in the air. According to a survey by the American Psychological Association, 41% of American adults said their stress levels increased from November to January. So, with the cold nights and short days this time of year, how can you stay productive during the winter?

To find out how to beat the winter blues, we spoke to Joy Parrish, a certified professional counselor and senior therapy manager at mental health company Headspace.

The truth about seasonal affective disorder

Seasonal affective disorder, also known as SAD, is a type of depression that affects 5% of Americans about 40% of the year, especially in the fall and winter. Anyone can experience seasonal affective disorder, but it is more common in women and people living in the north, where there is less sunlight in the winter.

Symptoms include mood swings, feelings of hopelessness, changes in appetite and sleep, physical symptoms such as headaches, stomach pain, and fatigue, and difficulty concentrating and making decisions, which can lead to decreased productivity and performance at work. Possibly.

“The exact cause of SAD is not fully understood, but it is often related to the reduced amount of sun exposure experienced during the winter months,” Parrish says. “This lack of light can disrupt the hypothalamus, the part of the brain that regulates heart rate, body temperature, appetite, and sleep-wake cycles, throwing several systems out of balance. It can lead to sleepiness. “It can lead to overproduction of the hormone melatonin and a decrease in serotonin, a hormone that affects mood, appetite and sleep, both of which play important roles in mood regulation,” she said. .

Lack of sunlight in winter, when the days are shorter, can affect your body’s internal clock or circadian rhythm (which relies on sunlight to trigger your bedtime and wake-up time).

How winter affects work productivity

Now that the clocks have changed, leaving your office and walking into the darkness can leave you feeling disoriented and depressed, making it difficult to wake up the next morning. January is considered the least productive month of the year. So, what is the relationship between winter and work performance?

“Even a one-hour shift can disrupt your body’s internal clock, and it can take days or even weeks for your body to adapt. Sunlight plays an important role in regulating our circadian rhythms, and this It also directly impacts our focus, mood, energy levels, and sleep quality, all of which contribute to our work performance,” Parrish said.

Additionally, exposure to sunlight increases serotonin, which lifts your mood and helps you feel calmer and more focused. “Not having enough sunlight can lower our serotonin levels and increase our risk of SAD. Morning sunlight in particular suppresses melatonin, which can make us more alert and improve our eyesight. “It’s easier to feel awake and ready to work,” she explained.

One study found that exposure to nature and sunlight is associated with job satisfaction and organizational commitment, as well as reduced stress and depression. Another study by Cornell University found that employees working in daylight-optimized offices had 63% fewer headaches, 56% less sleepiness, and 51% less eye strain, all of which contributed to increased productivity at work. I found that I was contributing. “Lack of sunlight can reduce these benefits and negatively impact work performance and overall mood,” says Parrish.

How to stay productive during the winter

The end of the year means shorter days and longer nights, but it’s also an opportunity to reflect on the year, celebrate successes, and set goals and intentions for the year ahead. To help counteract the effects of seasonal affective disorder and winter blues more generally, Parrish shared her top five tips for staying productive during the winter.

Get some sunshine: Get as much natural light as possible. Even a short walk during lunchtime can be very beneficial. When indoors, sit near a window. To help maintain a regular sleep schedule, consider trying a SAD lamp (also known as a happy lamp or light therapy lamp). Meditate: Research shows that meditating for two weeks can reduce symptoms of depression. Try some simple breathing exercises or some quiet time during the day or before bed. Get moving: Cold, gloomy winter weather can make you want to skip the gym, so try an at-home workout instead, like a 20-minute yoga session in your living room. Participating in a workout class also has the added benefit of building community and helping you avoid isolation. Every move is a good move. Think Positive: Winter can be an especially tough time due to stress, social pressures, and the added financial burden of the holiday season. So give yourself some compassion and protect the time and energy you need. Remember that winter will pass eventually. Consider planning some fun activities once winter is over. Seek help: If you are having trouble dealing with the symptoms of SAD, it is important to seek professional help. Talking therapies such as counseling, psychotherapy, and cognitive behavioral therapy can help manage symptoms.

How employers and managers can help keep employees productive during the winter months

There are many things employers can do to help their teams be more productive during this time. Parrish also shared advice for human resource managers and workplace leaders to support employees during the winter months.

Take breaks outdoors: Business leaders can model good health habits by taking breaks outdoors themselves and encouraging their employees to do the same. Offer to take lunch breaks outdoors or schedule walking meetings if possible to maximize your team’s exposure to sunlight during work hours, which can help boost employee mood and energy. Masu. Show flexibility: Flexible working hours aren’t feasible for all roles, but offering flexibility where possible can help employees adapt to seasonal changes. Allow your staff to change start and end times to support a smooth transition to winter schedules and maintain energy and productivity levels.

Try these techniques on how to stay productive during the winter and start 2025 strong.