As Australia reaches the winter solstice today (Saturday, June 21), health experts are encouraging people to pay closer attention to their mental wellbeing during the colder months.

The winter solstice marks the shortest day and longest night of the year, bringing the least amount of daylight Australians will experience until spring. While many people notice changes in mood, energy and motivation during winter, according to experts it’s important to understand when those feelings may signal something more serious.

Medibank Group Medical Director Dr Shona Sundaraj said feeling less motivated, sleeping more or craving comfort foods during winter is common, but some people experience symptoms that go beyond the typical “winter blues”.

“Seasonal Affective Disorder, or SAD, is a type of depression that comes and goes with the seasons,” Dr Sundaraj said.

Symptoms can include ongoing fatigue, excessive sleeping, difficulty waking up, increased cravings for carbohydrates, weight gain and a loss of interest in activities that would normally be enjoyable.

Research has found a link between seasonal changes and mood in Australia, with the highest prevalence of seasonal mood changes reported in Tasmania.

Reduced sunlight during winter can disrupt the body’s natural circadian rhythm, affecting the balance of hormones that regulate sleep and mood. Less sunlight can lead to increased production of melatonin, the hormone that promotes sleep, while reducing serotonin levels, which play a role in feelings of wellbeing and happiness.

To help maintain sound mental health during winter, experts recommend:

1. Stay physically active.

2. Spending time outdoors when possible.

3. Practising mindfulness or meditation.

4. Limit alcohol consumption.

5. Eat a balanced diet.

6. Maintain regular sleep routines.

Even simple activities such as a short walk in the sunshine, gardening, stretching at home or spending time with family and friends can help improve mood and energy levels.

Health professionals also encourage Australians to check in with friends, family members and neighbours who may be struggling during the darker months.

If feelings of low mood, fatigue or social withdrawal persist for several weeks or begin affecting daily life, it’s important to seek support from a GP or qualified mental health professional.

If you or someone you know needs immediate support, contact Lifeline on 13 11 14 or call 000 in an emergency.

IMPORTANT LEGAL INFO This article is of a general nature and FYI only, because it doesn’t take into account your personal health requirements or existing medical conditions. That means it’s not personalised health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should work out if the info is appropriate for your situation and get professional medical advice.