Combatting winter blues: how mindfulness can boost women’s mental wellbeing

The winter season can be a difficult time for many, especially with short days and bitter coldness. Could mindfulness help?

At this time of year around two million people in the UK are preparing themselves to combat seasonal depression, otherwise known as seasonal affective disorder (SAD).

According to the NHS, the nature and severity of SAD can vary. Many people experience lethargy, fatigue, and difficulty concentrating whilst others suffer from a more severe depression.

Whilst mental health problems affect both men and women, women are more likely to be affected by depression than men. In fact, one in five women compared with one in eight men have a mental disorder.

Concerningly, the number of women suffering from poor mental health, especially in the winter, is increasing but what if we could use tech to combat it? 

In recent years there’s been a boom in tech-for-good products. Many entrepreneurs, academics, and businesses are finding ways to deliver inclusive products with positive social and environmental impacts. Crucially, these products address critical challenges that society is currently facing.

With so many women experiencing difficult battles with SAD each year – and with no real cure – it is time that we take it seriously.

Why are women more likely to suffer depressive episodes in winter? 

The science behind SAD is still relatively unknown. However, some evidence seems to suggest that it is related to the body’s level of melatonin.

Melatonin is secreted from a small gland in the brain and regulates the sleep-wake cycle. Darkness is also known to stimulate its production. As a result, when it’s darker for longer, we may feel more lethargic and fatigued. It’s also thought that the darker days could mess with our internal clocks and sleep patterns, as well as reduce the amount of serotonin our brains release.

All of this can make you feel generally more sluggish. But why are women more likely to suffer from SAD?

Again, the science is still relatively unknown. It might be simply that women are more likely to disclose their feelings of winter depression or that they’re more likely to go to the GP about it.

Similarly, women are more prone to depression in general, given hormonal fluctuations and depression being a side effect of many natural changes that happen within women’s bodies.

What’s being done to help? Fortunately, funding in the femtech space doubled in 2021 to US$1.4bn, according to Business Insider. 

How mindfulness can help boost women’s mental health and wellbeing

There are many things you can do to boost your mental health and wellbeing that are relatively cheap – if not completely free – easily accessible and can be done anytime, anywhere. Tech is at the forefront of this movement. 

One thing you can do is listen to binaural beats. Binaural beats are powerful auditory illusions that put the brain into a certain mood state by manipulating the brainwaves.

Two tones are played with slightly different frequencies at the same time, with no highs or lows, lyrics, or breaks. Different frequencies can be used for different desired outcomes. For example, listening to binaural beats in Alpha frequency (eight to 13Hz) can make you feel more positive and relaxed.

For maximum effectiveness, you should listen for longer than three minutes using headphones. The good news? You can do it in the office or on the go. 

A more holistic approach includes using all of your senses to feel refreshed, known as ‘sensehacking’.

Sensehacking basically means using your senses to boost your mood. One way you could do this is by using colourful visual touchpads combined with binaural beats. Or, perhaps, by investing in essential oils that, diffused around the home or office, can make you feel relaxed.

But first, it’s important to work out which sensory modality you respond to best. That could be visual cues, movement (kinaesthetic), auditory etc.

The debilitating effects of SAD are part of the reason, we founded The Zensory – an app which aims to help users create a multi-sensory routine that leaves them feeling more focused, positive, creative and productive.

Having seen my mum and sister suffer from the disorder, I asked, what if there was a way to help people suffering from mental disorders, like SAD, using our senses?

Our senses are always readily available and free to use. Apps like The Zensory provide a virtual toolkit that combines a litany of sensory activities designed to boost mindfulness.     

To reduce symptoms of SAD you can also try and increase the amount of time you spend outdoors during the day, invest in a specific SAD lamp or try psychosocial treatments.  

Easy ways women can incorporate wellbeing into their daily routine 

It can be overwhelming to know where to start with a good wellbeing routine.

Luckily, using technology, you can build habits that stick. With push-notifications, the ability to take mindful moments on the go, and the accessibility of tools small and large, prioritising yourself and your wellbeing is undoubtedly becoming easier.