As Australia reaches its winter solstice this weekend – the shortest day and longest night of the year – Medibank is reminding Australians that low mood, fatigue and social withdrawal are common in winter, and that simple lifestyle changes can make a meaningful difference.
The winter solstice falls on this Saturday 21 June, the point at which Australia experiences its least daylight hours of the year. For many Australians, winter is also the peak of the season's toll on mood, energy and motivation.
While the 'winter blues' is a widely used term, Medibank wants Australians to understand the difference between the ordinary sluggishness that winter can bring and a more serious condition: Seasonal Affective Disorder (SAD), a clinically recognised form of depression that fluctuates with the seasons.
Medibank's Group Medical Director Dr Shona Sundaraj said the winter solstice is a natural moment to pause and check in with yourself and those around you.
"We're encouraging everyone in Australia to check in on their mental health this weekend. It's important to understand the difference between a lower winter mood and knowing when to seek help," Dr Sundaraj said.
"It is not unusual to feel a little unmotivated, sleepier than usual, or drawn to comfort food when the cold sets in. But for some Australians, seasonal changes trigger something more significant. Seasonal Affective Disorder (SAD) is a type of depression that comes and goes with the seasons.
"SAD is a condition that is well known in the northern hemisphere – where long periods of darkness drive seasonal depression – research has also identified an association between mood, behaviour and seasonal changes in Australia, with the highest prevalence observed in Tasmania."
Winter blues vs Seasonal Affective Disorder: know the difference
Seasonal Affective Disorder symptoms typically begin with persistent lack of energy and fatigue that can start in the late autumn or winter and ease off with the warmer months starting. It can also include:
Sleeping excessively or struggling to wake in the morning
Overeating, particularly cravings for carbohydrates
Unexplained weight gain
Loss of interest in activities previously enjoyed
Medibank's six tips to lift your mood this winter
Medibank's health experts recommend these practical steps to support mood and mental wellbeing through the colder months:
Get moving: Exercise has a direct impact on serotonin levels and sleep quality. Even a yoga session, a swim at an indoor pool, or a stretch at home can shift your mood when heading outside feels unappealing.
Chase the sun: On clear days, get outside. Roll up your sleeves and take a brisk walk to catch winter sunshine and top up vitamin D. Even pottering in the garden or cycling to work can make a difference. Check UV levels via the Bureau of Meteorology or the Cancer Council's free SunSmart app.
Try guided meditation: Guided meditation apps and mindfulness programs that take as little as 10 minutes. Think of it as a few moments to refocus, rather than a discipline to master.
Ease back on alcohol: Alcohol can worsen low mood. Limiting alcohol intake or trying Dry July could improve sleep, energy and mental clarity.
Eat for your mood: A balanced diet supports mental health. Reach for complex carbohydrates — green vegetables, wholegrains and legumes — which slow sugar absorption and may increase serotonin levels.
Set your body clock: Sleep and mood are tightly linked. Go to bed when you're tired, wake at a consistent time each morning, and resist the snooze button. Regularity helps 'set' your circadian rhythm and builds energy over time.
The science behind the slump
Reduced sunlight in winter is believed to disrupt the body's circadian rhythm – its internal body clock. Spending more time indoors means less sunlight, which triggers the body to produce more melatonin (the sleep hormone) and less serotonin (the mood-regulating hormone). This hormonal shift has been linked to the core symptoms of SAD.
Serotonin is the body's natural mood stabiliser – controlling feelings of wellbeing and happiness. Reduced serotonin levels are thought to contribute to depression.
When to seek help
If low mood, fatigue or withdrawal persists beyond a few weeks, or significantly affects daily life, it's important to seek support. A GP is always a good starting point.
Medibank health insurance members have access to 24/7 Mental Health Support – speak with a mental health professional by phone or online, any time of the day or night, at no extra cost. Call 1800 644 325 or chat online.
Medibank's Mental Health Hub also offers resources, tools and support services to help Australians on their mental health journey. Visit medibank.com.au/mental-health.
If you or someone you know needs immediate support, contact 000 in an emergency or Lifeline on 13 11 14.
