Shorter days, longer nights. While that might be the right mix for romance, the reduction in exposure to natural light that we experience in the winter can affect us in a number of ways, most of which aren’t so great for the workplace.

Fewer hours of daylight and lower outdoor temperatures reduce our ability to get outside as frequently as we might at other times of the year, says Sarah Hamid-Balma, director, mental health promotion for the British Columbia division of the Canadian Mental Health Association (CMHA) in Vancouver. “We tend to not go outside as much or exercise as much,” she says. “We don’t socialize as much. And all of those things have an impact on our mood.”

And what affects our mood affects our productivity. Hamid-Balma is quick to point out the extreme “winter blues” diagnosis, more properly known as “seasonal affective disorder” (SAD), is actually quite rare, affecting just 2%-3% of the population. Still, many people attest to feeling lethargic, having changes in appetite and sleep, and reduced concentration during the winter months. In fact, she adds, 15% of us deal with the winter “blahs” – symptoms similar to SAD but not to the point of clinical depression.

Hamid-Balma offers the following suggestions to help you ensure that reduced exposure to light doesn’t affect your work:

– Go outside

It’s not necessarily a lack of sun exposure that gets you down, Hamid-Balma says; it’s regular hits of natural light that you need. It doesn’t have to be a sunny or warm day, either. Any natural light will help to regulate the rhythms of your body. Going for a lunchtime stroll or organizing a “walking meeting” with staff members can help to boost the important chemicals we need to feel positive and productive.

Many of us are commuting in darkness both morning and night, which can intensify winter depression. Offering more flexible work schedules that allow midday outdoor breaks or arranging days in which one direction of the commute is done during daylight hours can help to offset this cycle.

– Lighten up

Remove window coverings at this time of the year and sit closer to windows in order to reap the benefits of mood-boosting natural light while indoors.

Light therapy – exposure to bright, artificial light for as little as 30 minutes a day – helps some people. This therapy involves the use of devices called “light boxes,” of varying intensities. Research by the Mood Disorders Centre at the University of British Columbia found that 60%-70% of SAD patients report significant improvement when using light boxes.

Hamid-Balma warns against using these devices without consulting a doctor. Side effects from light boxes can include headaches, nausea and eye strain. “It’s important [that] you don’t self-diagnose,” she says, “and get a light without talking to a doctor.”

– Cut the carbs

Most of us crave foods high in carbohydrates in the winter. However, the compounds in these foods can intensify feelings of depression, especially if we overindulge. Carbs quickly turn into sugar and signal the brain to wind down, so these foods are not the best option for someone already dealing with lethargy. One way to prevent this energy drain while in your office is to offer healthier snacks, such as nuts, which are rich in fatty acids that are crucial for brain health.

– Take sleep seriously

The holidays help a lot of us deal with winter, as they fulfil a social component necessary to help lift our spirits. However, parties and other events can wreak havoc on sleep patterns. Hamid-Balma recommends practising sleep-hygiene best practices: a consistent bedtime, a ban on electronic devices in the bedroom and winding down with a calm activity for an hour before sleep. She adds that waking up at the same time each day – even on the weekends – also will help to decrease the chance that your “blah” mood will turn into depression.

– If your blues get really bad, seek help

If you suspect that your winter blues might be taking a serious turn – disrupting your sleep, affecting your work or relationships, or simply making you feel down in the dumps too often – you should see a doctor for a proper diagnosis.

“If it’s been a couple of weeks,” Hamid-Balma says, “and you’re not feeling like yourself and it’s impacting your life or work, or other people are noticing changes in you, it’s important to get it checked out. You don’t have to tolerate it, and it may be something [more serious].”

You can contact your local chapter of the CMHA for educational materials and tools for your workplace. Many CMHA chapters offer workplace lunch-and-learn sessions, which can help to inform your staff about the risks of depression and the importance of seeking help.

Says Hamid-Balma: “It’s important that we intervene early.”

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