It's freezing in the morning when I trudge to work and dark in the evening when I plod home.
But while drizzling showers, occasional thunderstorms, and the bitter wind is making me grumpy and irritable - I'm not struggling as much as some of my patients.
For some people, wintermonths herald the start of an horrendously low mood and a succession of "doona days" spent sheltering from the world in a blankety cocoon.
According to Dr Brad McKay for the Daily Mail, small number of people suffering from Major Depressive Disorder or Bipolar Disorder notice a pattern in their emotional wellbeing that changes with the seasons. Approximately 1 in 300 Australians experience Seasonal Affective Disorder, aptly abbreviated to the acronym "SAD".
People affected by SAD are conscious of a marked decrease in their mood, low energy levels, little motivation, poor concentration, and can also experience changes in sleep, appetite and libido.
We still don't know exactly what causes SAD, but it's possible that cold weather, less sunlight, low vitamin D levels, diet changes, hormonal fluxes and decreased exercise could all trigger a deterioration in mood.
The Diagnostic and Statistical Manual of Mental Disorders (DSM-5) classifies SAD patients as a subgroup of people suffering from Depression or Bipolar Disorder, who experience a significant decline in their mood at the same time every year. To be diagnosed with SAD, episodes of major depression need to occur around the change of season, for at least two years, with full resolution of symptoms during other times of the year.
We all have a tendency to feel a bit down over winter, but for people with SAD, their low mood is intolerable.
It can be difficult to function and people with SAD will often withdraw from social gatherings and become isolated, which further exacerbates their low mood. But no matter how droll it looks outside, every day is precious and every season can be enjoyed.
Instead of hiding in your bedroom and wearing flannelette pyjamas for the entire winter, you can still get proactive about your SAD.
WELCOME THE SUN
Darkness comes quickly in the evening, so get up early and make the most of your daylight hours.
Sleep with your curtains slightly open so you can wake up slowly to the rising sun.
Heat gets sucked out through exposed windows so if it's too cold to keep the curtains open, use a "light alarm" - an alarm clock designed to light up the room slowly, gently caressing you into consciousness by mimicking the sunrise.
WARM UP WITH EXERCISE
Put on some warm, weatherproof clothes and exercise as much as you can outside. If it's pouring down with rain, join a gym and regularly exercise in comfort.
EXPLORE YOUR ENVIRONMENT
Staying at home will give you cabin fever. Go outside every day, even if it's just for a walk around the block. A little bit of exercise and some fresh air will open up your world and get you out of your own cycle of stinking thinking.
FURRY FRIENDS
Caring for a furry friend is one of the best ways to help you escape your own melancholic brain, so get a pet.
Cats, rabbits, and guinea pigs are OK, but dogs can be even better for your mental health. Their unconditional love and cozy cuddles will warm you up, and regular walks will get you out of the house.
If you're renting and can't have a dog, ask if you can walk your neighbour's pet pooch. Borrowing their pup for a few minutes every day a will give your mood a furry boost.
Rescuing an animal in need could help cure your winter blues. Photo / Getty
PLAN A HOLIDAY
Before the cold season sets in, organise a winter getaway. It's important to have something to look forward to.
Make sure your destination is somewhere sunny. A ski resort holiday might sound good, but if it's cold outside you might not feel any better than if you'd stayed at home.
ACTIVATE YOUR VITAMIN D
Vitamin D is contained in eggs, cereals and milk, but it remains inactive in your body until sunlight touches your skin. Soak up those wintry rays whenever the sun is out and activate your vitamin D.
Every day during winter, your forearms and face need to be exposed to sunlight for about 40 minutes if you want to maintain appropriate levels of vitamin D.
Supplements are an option if you're stuck inside, or if the sun hasn't been shining.
EAT REAL FOOD
Rainy weather and cold temperatures make junk food enticing, but resist the temptation of fatty food.
Eat five serves of fresh vegetables and two serves of fruit every day. Cut down on sugar by drinking water instead of soft drink.
SPEAK UP
It's easy to feel like you're the only one struggling through winter, but sharing your journey with others can be helpful.
Meet up with your mates. If you don't like a crowd, meet up with one person at a time. Talking with a trusted friend makes a world of difference and brightens up any dark day.
SEEK A PROFESSIONAL
If you're trying everything but nothing's working, then it's time to see your GP. Be honest and tell your doctor how you're going. If you've got "brain-fog", write down a list of topics to discuss so you don't forget anything.
There's no shame in seeing a Psychologist, speaking with a Psychiatrist, or taking medication if you need it.
If you're already taking medication but still feeling flat, then speak with your doctor about adjusting the dose or changing drugs.
Please take a minute this winter to think about your friends. If one of your mates has recently dropped off the radar, give them a call and catch up - they might be feeling SAD.
