The days are getting shorter. The weather is grey. For many, this has a negative impact on their mental health. Maybe you too? Then we have a few tips for you on how to get out of the winter slump and what you can do to prevent it.
Where does the bad mood come from?
We often feel tired in winter and our mood sinks accordingly.
Due to the lack of sunshine hours and the resulting longer darkness, our natural sleep-wake rhythm is affected and thus also our hormone production. We release much more melatonin – the so-called sleep hormone – which makes us tired. Perhaps you have already observed this in yourself: In summer, the days are longer, the sun shines and many people are generally more energetic. In winter, it gets darker earlier, which also makes us tired earlier.
Most people can cope with this, but there are also those who suffer from the winter blues or even real winter depression. About nine percent of all Germans are affected by so-called seasonal depression. Symptoms are, for example, exhaustion, lack of energy, extreme tiredness, increased need for sleep, even sleep addiction (hypersomnia), imbalance, depressed mood, joylessness, irritability, or even neglect of one’s own person and social contacts.
To help you get through the winter in a good mood, we have the following tips for you!
5 tips to get through the winter in a good mood
- Reduce stress
Try to make yourself really comfortable and bring more relaxation into your everyday life. Stress can not only affect your mental health but also your physical health. For example, the brain is driven to perform better in a brief stressful situation. However, if it is permanently under stress, it can become overloaded. This, in turn, can negatively affect memory in the long term and lead to other illnesses. In general, you should keep an eye on stress not only in winter, but all year round.
To avoid the consequences of excessive stress, even small changes in your daily routine can make a big difference, such as consciously taking breaks, handing over tasks, or meditation. - Movement
Regular exercise not only keeps you fit but also puts you in a good mood. Take a walk with family and friends, go jogging, or exercise. Even small changes like walking instead of taking the car can work wonders. And what could be better than coming back into the warmth after a bit of time in the fresh winter air and enjoying a hot tea (or even mulled wine 😉 )? - Healthy diet
Food. Yay!! We love to eat. But the Christmas season tempts us with many different treats and sometimes it feels like we lose sight of healthy eating. Eating healthy doesn’t mean giving up everything, but eating in a way that gives our bodies enough energy and allows us to indulge in moderation. It is important that you eat a balanced diet. Of course, you can also reach for soul food and have a little snack. In the dark season, however, it often happens that you reach for unhealthy food far too often due to a ravenous appetite. It is advisable to observe your eating habits, recognize triggers and counteract them with fruit and vegetables. - Spending time with family and friends
Put little highlights in your week that you can really look forward to. Quality time with your loved ones is important. This also gives you the opportunity to get something off your chest and seek support if you need it. Social contacts also help against tiredness and melancholy. So call grandma again, meet up with friends and make a video call with your family. - Taking time for YOU
Consciously taking time just for yourself is not so easy when your calendar is always full. But it is all the more important for mental health. Ultimately, spending time with yourself should become a routine. And there are so many ways to recharge your batteries: crafting, baking, journaling, meditation.
A very special tip: Make yourself a box. Write on small pieces of paper what makes you happy and what makes you feel better. If you’re not feeling so good, take a piece of paper and do what’s written on it, e.g. cook for yourself, do yoga or read a book.
Don’t you have a good book to read right now? Then take a look at our Shop. There you will find many exciting Novels that will make you forget everything around you and turn the time with yourself into something very special.
Sources:
www.ergo.de/de/Ratgeber/gesundheit/stress/auswirkungen
www.utopia.de/ratgeber/mentale-gesundheit-6-tipps-fuer-mehr-wohlbefinden/
www.apotheken-umschau.de/krankheiten-symptome/psychische-krankheiten/winterblues-vermeiden-716069.html
www.deutsche-familienversicherung.de/krankenhauszusatzversicherung/ratgeber/artikel/winterdepression-symptome-erkennen-und-rechtzeitig-handeln/
www.de.beatyesterday.org/health/body-soul/schluss-mit-schlechter-stimmung-so-bekaempfst-du-den-winterblues/
www.metoffice.gov.uk/weather/warnings-and-advice/seasonal-advice/health-wellbeing/winter-and-mental-health
www.mentalhealthfirstaid.org/external/2020/12/tackle-the-winter-blues-with-mental-health-first-aid/