As the days get shorter and the mornings darker, many of us feel the creeping weight of low energy and mood. For some, it’s more than just winter blues; it’s Seasonal Affective Disorder (SAD), depression symptoms linked to the change in seasons. Already balancing countless responsibilities, small business owners may find these winter challenges particularly tough to manage – both for themselves and their teams.
What is SAD?
SAD is thought to be triggered by reduced exposure to sunlight. This disruption to our body’s internal clock can lower serotonin levels (the hormone that helps regulate mood) and affect melatonin (the hormone that regulates sleep). Symptoms vary but often include irritability, tiredness, difficulty concentrating, oversleeping or withdrawing socially. In business terms, it’s like running on a low battery when you need to be at full charge.
Five Learnings from the Nordics
In Nordic countries, where winter days can be as short as four hours, people have found ways to thrive despite the darkness. As someone from Iceland, I’ve seen how we adapt by prioritising wellbeing, light exposure and a sense of community. Nordic workplaces are known for their innovative approach to mental health, from offering flexible work arrangements to providing access to professional help.
One simple yet effective practice is light therapy. Unique lamps that mimic natural daylight help reset the body’s internal clock and improve mood. At Kara Connect, where we support workplaces with mental health solutions, I’ve seen how even small wellbeing habits can lead to significant changes.
Tips for managing SAD in your workplace
- Look into the light! Increasing exposure to bright light into your eyes can ease SAD symptoms. Offer your employees the opportunity to use a light therapy lamp for 15 minutes each day. Encourage outdoor breaks and walks during daylight hours, even just for a quick coffee.
- Keep moving: Physical activity boosts endorphins – the feel-good hormones that help counter low moods. Try starting a lunchtime walking group or sharing simple indoor workout ideas with your team.
- Create a supportive culture: Open up conversations about mental health. Let your team know it’s okay to seek help and provide access to resources like counselling. A solution like Kara Connect Wellbeing Hubs allows employees to book confidential 1:1 sessions with qualified professionals.
- Warm initiatives: Create a warm and inviting workspace. It could include soft lighting, comfortable seating but also a tea corner with new flavours and ginger snaps. Sitting down with a co-worker can save the day.
- Remembering individual differences: It is important to remember that SAD can affect people differently. On a nice summer day a communication problem might not turn into anything, but when an employee is affected by SAD things can get harder.
- Discuss sleeping patterns: You would not believe it, but we need about 1-2 hours more sleep in the dark. Just discussing that in your team might lead to some valuable tips and tricks.
A brighter path ahead
Winter doesn’t have to bring everything to a halt. By making minor adjustments inspired by the Nordics and prioritising mental health, you can support yourself and your team to thrive and be happier. Brighter days are always ahead. With the right tools, you can navigate the season with resilience and optimism.
Tobba Vigfusdottir is the CEO and Founder of Kara Connect
