We are hitting the grumpiest time of the year - after Matariki there are no public holidays until October, it's cold and dark and gloomy. How do we keep ourselves feeling okay?

By RNZ Digital Journalist Isra'a Emhail

When New Zealand-born Anna Wirz-Justice headed to London about 50 years ago, she was studying the very thing she was experiencing – seasonal depression.

“I just laid under the bed covers and waited for spring, which is not a good idea,” she says, based off the decades of research she has done into Seasonal Affective Disorder (SAD).

Now living in Switzerland, the neurobiologist, who introduced light therapy to treat seasonal depression in Europe, says unusual physiological symptoms differentiate SAD from classic depression.

Neurobiologist Anna Wirz-Justice is Professor Emerita at the Centre for Chronobiology, Psychiatric Clinic of the University of Basel in Switzerland. Photo: Supplied / The Daylight Award via RNZ

Related stories:

• Why seasonal affective disorder impacts our mood in winter, and how to treat it
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• Daylight essential for our sleep, health and mood

“Depression is a serious disease… There is no emotion. It's not just feeling miserable. It's feeling nothing. You're unable to participate in the joys and troubles of everyday life," Wirz-Justice says.

“Winter depression looks like hibernation in hamsters because it's putting on the fat and eating a lot and sleeping a lot to get through these dark, dismal days.”

Another clue to SAD is it settles in when daylight becomes shorter, she says.

Listen here on Saturday Mornings: Prof Anna Wirz-Justice: Why winter makes us S.A.D.

But she says allowing bright light into your eyes early in the morning for about half an hour can work like an antidepressant - no matter whether it’s snowing, foggy, or raining outside.

“Whether it's seasonal or not, both can be treated with light. Seasonal depression takes about a week or two. Major depression without the seasonal component requires a few weeks, which is the same as if you're taking antidepressant drugs,” Wirz-Justice says.

“Light therapy, as we use it for seasonal depression, is not vitamin D therapy.

“[Light] comes through your eyes, the retina, to the biological clock and various regions of the brain involved in sleep and mood. So you don't just go outside and shut your eyes and have a little nap.”

Listen here on Nine to Noon: Daylight essential for our sleep, health and mood

People experiencing symptoms of clinical depression should see a medical practitioner for guidance on light therapy, Wirz-Justice says.

“Light affects the brain just like a drug, but it is a non-drug. It has less side effects. You have to be careful of combination with other drugs you might be taking that photosensitise (like St John's Wort).”

'It's cost me a fortune in umbrellas'

Psychologist Karen Nimmo says playing golf has helped her beat winter blues. Photo: Supplied / Karen Nimmo via RNZ

Psychologist Karen Nimmo plays golf in the wind and rain.

“It’s cost me a fortune in umbrellas! But it forces me to get some fresh air, take a walk and catch up with golf mates — all of which are mood boosters.”

She suggests people look to the Scandinavians for some tips on SAD, because their rates are not as high as one would expect for a cold climate.

“The famed Danish concept of hygge — warmth, comfort and connection — is worth tapping into. Instead of just gritting your teeth through the cold months, prepare for it intentionally and aim for pleasure.

"Create small rituals of cosiness — think hot chocolates, glowing candles, thick socks — and stack up the TV series for some binge watching."

'You find yourself wading through snow waist-high'

Kath Akuhata-Brown (Ngāti Porou) is the director of 2025 film Kōkā. Supplied / Kirsty Griffin via RNZ

Kōkā filmmaker Kath Akuhata-Brown is up before the crack of dawn in the bush for her some of her outdoor shoots, but she relishes the privilege to experience nature in all its glory - and encourages others to do the same.

“The depression actually, if I feel any depression, it kicks in when I'm at home and not doing anything.

“I went on a shoot in Canada. Standing in the forest, I think it was 15 degrees below zero, snow falling, could hear coyotes howling in the distance. I remember standing there in the dark, looking around, thinking to myself ‘where in any other job would I get to do this?’

“Filmmaking is amazing because it pulls you out of yourself, takes you to some interesting places, and there's a level of bravery that comes with that, that you find yourself wading through snow waist-high, going into the forest in a strange country.”

'I spend winter being Spider-Man. Literally.'

Kids party entertainment company A Couple of Characters founder Jeandre Zwart says his job keeps him upbeat when the skies turn grey. Supplied / Jeandre Zwart via RNZ

On most weekends, Jeandre Zwart is dressed up as a superhero or a sparkly disco unicorn for his children’s entertainment hire company - A Couple of Characters - in Auckland.

“There’s no time to feel gloomy when every small human you meet screams like you’re the real deal. Their excitement is ridiculously contagious,” Zwart says.

“They're hilarious, brutally honest, and totally unfazed by the weather. We could all use a bit more of that energy.”

'The cheapest holiday you'll ever have'

Comedian and author Sam Smith says wearing bright colours can lift the mood of people around you and in turn yours too. Photo: Supplied / Sam Smith via RNZ

Comedian and author Sam Smith’s tips for surviving the winter blues include watching a series or reading a book you’ve been meaning to, wearing bright colours, and starting to plan for Christmas or your annual leave.

“Half the fun of a holiday is in the planning. So go ahead — plan a dream trip in detail: dates, hotels, meals, flights, everything. Then… don’t go. When the dates roll around, you’ll still feel some of the thrill at the time you were meant to be at the top of the Eiffel Tower. It's also the cheapest holiday you’ll ever have.

“You can’t fix the world, but you can give yourself a fresh living room by rearranging the furniture and chucking out all that junk that's piled in the corner. Focus on your space, not what's happening on the other side of the world.

“Stock up on supplies to get that DIY project underway. Call up the old bandmates to practice some songs for a jam session. Lay the groundwork for future fun.”

'A cheerful melody, hearty dumplings, and a few laughs'

Pianist Jian Liu says playing music keeps his soul (and fingers) warm. Photo: Supplied / Jian Liu via RNZ

Pianist Jian Liu, who won best classical artist at the Aotearoa Music Awards this year, suggests lifting the mood with the magical tunes of Tchaikovsky or Brahms.

"It’s hard to feel gloomy when you’re surrounded by beautiful sound — and at the very least, it keeps my fingers warm (and nimble)!

"While the weather outside may be gloomy, a cheerful melody, hearty dumplings, and a few laughs with loved ones make everything delightful.

"The key (pun intended) is balance: music for the soul, food for the body, and warmth from the people who matter most. Everything feels a little brighter when your heart, and your piano, are in the right place."

'An endless supply of ways to stay upbeat'

Tōtara Hospice specialty nurse Andrea Lawrence with her loyal confidant. Photo: Supplied / Andrea Lawrence via RNZ

Tōtara Hospice specialty nurse Andrea Lawrence leaves works at the door and gets her loved ones to call her by a nickname to help her mentally and emotionally shift gears.

“Talking through my day helps and so does spending quiet time with my horse. He’s a loyal confidant who never shares my secrets, quietly carrying the stories I bring home.

“My colleagues often tease me for having an endless supply of ways to stay upbeat. I love creating things for others — whether it’s pottery fairy houses, baking birthday cakes, or decorating our workspace.

“Each year, I take on something new: learning sign language, organising team walking events, or stirring up a bit of harmless mischief at work. These acts of creativity and joy are more than just hobbies — they’re how I debrief, recharge, and stay cheerful through the challenges of hospice care.”

Small but meaningful rituals

Tōtara Hospice community networking lead Marleen Tuigamala (centre) with her husband Semisi, children Elijah, Jamison, Eden and Mia, daughter in-laws Eliezer and Whitney, and mokopuna Noah and Apikaira. Photo: Supplied / Marleen Tuigamala via RNZ

Also at Tōtara Hospice, Marleen Tuigamala starts the day by reflecting on everything she's grateful for - even if it's her daily coffee fix - and says a karakia before stepping into work. She is in charge of managing the cultural and spiritual team and the Palliative Outcomes Initiative team.

"At the end of each workday, I take a moment in my car to remove my Tōtara Hospice lanyard and ID. It’s a small but meaningful ritual that marks the shift from professional to personal life, reminding me to return home as a wife, daughter, mother, and grandmother.

"My long drive home gives me time to reflect, listen to uplifting music or podcasts, and simply recharge."

'I roll out of bed like a superhero'

Penelope Brown says striking a superhero pose can lift your spirits. Photo: Supplied / Penelope Brown via RNZ

Laughter yoga leader Penelope Brown, based in Motueka, says Kiwis are often fixated on being cheerful, but feelings, even downtrodden ones, can be a doorway to healing.

“To balance the blues, I move and PLAY! Anything that gets endorphins flowing. Sometimes I roll out of bed like a superhero and strike a Wonder Woman pose. Or, I raise my arms in the air in a silent cheer of triumph like I’ve just won the lottery! I have! I’m alive! Why walk, when you can dance or roll giggling down the hallway?

“These playful shifts can lift your spirits more than you think. Include others in a sock wrestle. First one to get the sock off the others foot is the winner! All of these ideas can be adapted for people with limited movement.”

'I remind myself that nothing in nature blooms all year'

Mindset and behaviour change coach Bex Bell, of Remix Coaching and Consulting. Supplied / Bex Bell via RNZ

Mindset and behaviour change coach Bex Bell, of Remix Coaching and Consulting in Blenheim, says she goes with the flow of that low energy instead of fighting it.

“When I feel the winter blues creeping in, I’ve stopped trying to ‘fix’ my mood. Instead, I name it: ‘Ah, I see what’s happening here. It’s a low-energy kind of day’. That small act of noticing softens the resistance. I let the feelings be there without beating myself up.

“Then I check in with what matters. Even if I feel flat or sluggish, can I still show up as someone who’s kind? Brave? Connected?

“And most of all, I remind myself that nothing in nature blooms all year. We’re not meant to either. It’s okay to have slower, quieter seasons.” - RNZ