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Writer's picturekira Bennett

Bloody 7 am starts - they are getting colder

Staying Strong Through Winter: Mental Health and Beating the Winter Blues in Construction






As the days get shorter and temperatures drop, it’s not just our job sites that feel the chill—our mental health can take a hit too.


Winter can be a tough season for many, especially in the construction industry, where early mornings and long hours outdoors are the norm. With the cold creeping in, some of us might start feeling a little down in the dumps, and that could be more than just needing a hot cup of coffee.

Enter Seasonal Affective Disorder (SAD)—a fancy name for the winter blues that affect more people than you’d think. It’s that feeling of low energy, lack of motivation, and sometimes just wanting to hibernate like a bear until spring. But don’t worry, there are ways to tackle this head-on and keep your spirits up, even when the sun’s taking a vacation.


What is SAD Anyway?

SAD is a type of depression that usually pops up during the fall and winter months. The reduced daylight messes with your internal clock and can lead to feelings of sadness, tiredness, and irritability. For those of us out in the elements all day, it can hit hard—especially when you’re already battling cold hands, windburn, and the never-ending quest to stay dry.


Spotting the Signs

Not sure if you’re dealing with SAD or just a case of the Mondays? Here are a few things to watch out for:

  • Feeling more tired than usual, even after a full night’s sleep

  • Losing interest in activities you usually enjoy (like that after-work beer)

  • Craving carbs more than usual (who knew winter meant non-stop doughnut cravings?)

  • Struggling to concentrate or feeling foggy

  • Feeling down, hopeless, or unusually stressed


How to Fight Back

The good news?

You don’t have to let SAD take over your winter. Here are some tips to keep you feeling good and ready to take on the day:

  1. Get Some Light: Natural sunlight can be hard to come by in winter, but getting outside during daylight hours, even on cloudy days, can make a difference. If that’s not cutting it, consider a light therapy box—these mimic natural light and can help lift your mood.

  2. Stay Active: Physical activity is a great mood booster. Whether it’s hitting the gym after work, taking a brisk walk during lunch, or even just doing some stretches on-site, keep moving to keep those positive vibes flowing.

  3. Eat Smart: It’s tempting to dive into comfort food all winter long, but try to balance it out with healthy meals. What you eat can have a big impact on how you feel. Plus, you’ll need all the energy you can get for those cold days.

  4. Stay Connected: Don’t let the winter months turn you into a hermit. Chat with your co-workers, catch up with friends, or join that post-work crew gathering. A little socialising can go a long way in beating the winter blues.

  5. Talk It Out: If you’re feeling more than just a little down, don’t be afraid to talk to someone. Whether it’s a buddy, a family member, or a professional, reaching out can make a big difference. Mental health is just as important as physical health—no shame in taking care of it.


Bottom Line

Winter might bring some extra challenges, but with a little self-care and awareness, you can keep your mental health in check.


So, throw on that extra layer, grab a thermos of something warm, and remember—you’ve got this.


Spring will be here before you know it!

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