With the clocks having gone back by an hour last month, it may start to feel as though the days are getting shorter and the nights are drawing nearer; as a result, many of us may find ourselves humming a bar or two of the winter blues.

From disrupted sleep to overeating, lethargy and even depression, the effects of changes in the weather can have a significant impact on everyday living and working.

However, even dark, cloudy days can have silver linings; according to Susan Yallop, marketing director of Adecco in the UK, taking a few simple steps to beat back the blues can significantly improve how you feel and ensure that you stay positive throughout the winter months, maintain a healthy work-life balance, stay productive at work and avoid the seasonal slump:

Lighten up

With evenings darkening earlier and many people heading to work during the morning hours of darkness, light can be a rare commodity in the winter months. Take a break at lunchtime and make the most of the light when you can. Even a short walk can leave you feeling refreshed, awake and revitalised.

Keep on moving

Cold, wet weather can leave people feeling lethargic and unmotivated. Keeping yourself busy and active means you won’t have time to feel these effects, so arrange activities with friends and colleagues in your free time. Socialising after work can ease many stresses, while sports and exercise release Endorphins, which give you a great sense of well-being and help to fight depression.

Be prepared

You may not be able to control the weather but you can certainly take control of your time. Plan your day ahead, prioritise jobs and finish tasks in advance of deadlines to help make your working day less stressful.

Stay well

In the winter months immune systems are often weakened. Avoid the usual round of seasonal illnesses by taking simple precautions, such as not sharing drinks, avoiding unnecessary contact with people who are already unwell and maintaining a balanced diet. Getting lots of vitamin C can help to strengthen your immune system, fight infections and protect you from a range of illnesses ranging from the common cold to scurvy!

Sleep easy

There’s nothing like a good night’s sleep to improve your mood and gear you up for the day ahead, so turn in early when you can. Feeling rested and refreshed is a key factor in improving your mood, boosting your immune system and keeping you feeling alert throughout the day. 

Think ahead

Keeping your mind engaged can help you avoid some of the doldrums that can attack during the cold part of the year. Long winter evenings could be a good time to take up a new hobby, read up on subjects that interest you or even think about what the next step might be in your career development.

Just say “no”

Snacking and carbohydrate-heavy food cravings are common effects of colder, darker weather, but comfort-eating can often lead to weight gains. Stick to healthy snacks, avoid unnecessarily heavy meals and late night eating whenever possible and try to keep yourself occupied with non-food-centric activities.