Working in winter

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Working in winter can strain our mental health and productivity. The combination of shorter days, colder weather, seasonal pressures, and financial worries can lead to increased stress. Many of us have to additionally cope with Seasonal Affective Disorder (SAD). 

If we break down some of the winter challenges, we can have a wee think in advance about wellbeing at work. See if there’s a mini audit you can do to protect and enhance your wellbeing in the winter working wilds.

Winter Challenges

We are a hardy lot, evolved over many years to survive long, hard winters. While we can’t make like a bear and hibernate, what are the potential winter burdens we do have to bear?

Less sunlight

Why does it matter? Shorter daylight hours can lead to lower levels of serotonin, a neurotransmitter that affects mood. This can result in feelings of depression and lethargy, commonly known as the "winter blues." NHS recommends we take Vitamin D if we’re in Scotland.

Cold Weather

Let’s face it, getting a bus in the lashing rain is no fun. Scraping ice off the car sucks. And wet brollies on the train is the pits. Then having to sit in a draughty or air-conditioned office all day is misery. The daily commute can eat into our free time also. Consider how winter travel might contribute to increased stress and fatigue.

Seasonal Stresses

This time of year can bring additional responsibilities and financial pressures, which can add to your stress at work. If you’re worrying about money, presents, hosting then it can affect your concentration and energy levels. Then, feeling you’re not at your best at work can lead to self-critical spirals. That’s before we even consider the dreaded office party which can sometimes strain workplace relations due to awkward interactions and sometimes bullying through exclusion.

Money Worries

There’s no getting away from money and how difficult it is to survive, far less thrive. We’re waiting for the upcoming Budget and the news is full of speculation around Government money grabs. Food is up, fuel is up and income is down. It’s an expensive time of year which can contribute to worry and anxiety. Avoiding opening letters is a sure sign of financial stress.

Seasonal Affective Disorder (SAD)

Does your mood typically dip at this time of year, more so than others? It’s natural for us all to feel fed up in the winter, but some of us really struggle at this time of year.  SAD symptoms include low mood, lack of energy, and difficulty concentrating.

Returning to a Dark Home

If you’re living alone, coming home to a dark, empty house can be hard. It can exacerbate feelings of loneliness or be a reminder of loss. 

Stress

We all know too much stress whether it’s quantity or persistence, is not healthy for us overall. Chronic stress can lead to irritability, social withdrawal, and strained relationships. Otherwise known as ‘Crabbit Bastard Syndrome’. 

I am certainly familiar with snappiness, lower tolerance levels and cutting retorts which do not facilitate happy, healthy relationships. It’s not always possible to ‘leave yourself’ at the door at work, so being chronically stressed can affect interactions with colleagues. Similarly, you may recognise the CB of your workplace who is not fun to work with. 

Work-Life Balance

Take a break and manage your time effectively. Are your working practices working for you? Are you working at the time of day when you are productive or are you slogging at your laptop in the wee hours of the morning? Audit your professional and personal responsibilities and try to strike the right balance.

Supportive Environment

Maybe your influence in work is limited but you can be role model for others. We learn through seeing, so be the change you want to see. That might mean acknowledging colleagues with a ‘good morning’ or a ‘how are you doing?’. I love this quote from journalist Carol Depino: "Everyone has the capability of becoming a hero in one degree or another. Sometimes you might not realise it. To someone it could be as small as holding a door open and saying 'hello' to them. We are all heroes to someone."

Movement

This is a no-brainer as it can boost mood and energy levels, but why is it so difficult? Well it’s cold and dark and I can’t be assed, frankly. Try working smarter and combining strategies – schedule regular breaks which include some form of movement. Even if it’s walking upstairs for a toilet break, it is potentially more than you are doing currently. The rule of 1% gains applies here!

Natural Light

Think about your exposure to natural light. This can be really difficult if you’re a shift worker as well. Think about even moving your desk next to a window or potentially investing in a natural light lamp or alarm. Plan regular breaks where you even go to the back door, step outside for 60 seconds and go back in. 

Make the connection

Maximise opportunities to connect with people at work during your working day. It can be helpful to have time with others to vent. Make time in your time to even pass the time of day with your colleagues to break up the grind and remember you are a person who is more than their output.

It’s important to note that some of us are quite the opposite, where work represents a drain on our social battery. If this is you, make allowances for this and give yourself routine breaks and time away from people to recharge that battery.

If you do find it hard to go home at the end of the day for whatever reason – whether it’s because home is chaos or home is quiet – plan rewards. Plan something for you to look forward to, however small it may seem. 

Explore Employer Support

Many employers now offer Employee Assistance Programs (EAPs) that may provide support such as financial advice or confidential counselling. Confidentiality is often a concern and a barrier to accessing these services if there’s a concern it might be shared with management. This is fair, so if it’s not an option, consider what other resources might be available to you locally, with your GP always a good start for mental wellbeing if you are struggling.