psychology
With these 5 tips you can get out of the winter slump – according to experts
© Maridav / Adobe Stock
Although the temperatures are slowly rising and it is light for a few minutes longer in the afternoon, we are still a long way from spring. Are you in a winter slump and don’t want to part with your cozy blanket and a good novel? Maybe these expert tips can help improve your mood.
When is spring finally again? And summer? Winter, with its dark, cold days, is not popular with everyone. And does it always seem much longer to you than the other seasons? I definitely feel that way. And unfortunately the five degrees plus as opposed to five degrees minus doesn’t really help much. My mood is definitely still in a bit of a winter low.
The specialist in psychiatry and psychotherapy and medical director of the private clinics in Duisburg, Eschweiler and Merbeck, Dr. Andreas Hagemann.
5 tips on how to improve your mood in winter
Sun makes you happy!
At least we can see from the sun Not always much in Germany in winter. Nevertheless, the following applies: “Even a cloudy sky still lets light through and has a mood-enhancing effect.” According to the expert, vitamin D is still produced – and this is important not only for our physical health, but also for our psychology.
Get some fresh air!
To meet our vitamin D needs, we should spend a lot of time in the fresh air anyway. However, there are also lamps for the home or office that stimulate the release of the happiness hormone serotonin. A walk outside not only promotes vitamin levels, but also blood circulation in our brain. According to Dr. Hagemann has two decisive advantages. First: “There is a significant increase in concentration and memory performance.” And secondly: “The better blood circulation also leads to a higher release of endorphins, which benefits mood and feelings of happiness.”
Particularly effective: forest bathing. You immerse yourself completely in nature, the essential oils of the forest ensure relaxation, as does the green color of the trees and plants, which helps your mind to come back into harmony when you are stressed and in a bad mood.
Exercise indoors also helps.
Of course, the fresh air also has positive effects. If you’re more of an indoor type, you can also break away from the winter lows – with exercise like swimming, yoga, dancing, etc., which produce dopamine and trigger feelings of happiness. “In addition, ‘anti-inflammatory’, i.e. anti-inflammatory processes in the body are stimulated,” explains Dr. Hagemann. This also improves your well-being. In addition to sporting activities, other hobbies also improve mental health, as do meeting friends who provide a nice change from the dreary everyday winter life with funny conversations.
Relax and think positively.
Walks in the open air, indoor sports, the daily madness that still exists. Stop! Everything is great in moderation. But we shouldn’t overdo it, because both our body and our mind still need breaks. Regular relaxation should therefore not be neglected if we want to recover from the winter slump. The experts also say: “Continuous periods of relaxation mode promote physical and mental regeneration and can counteract a winter mood depression.” Also helpful: maintain a positive attitude so that negative impressions, such as the rainy weather or criticism at work, do not quickly drag you down further.
Last but not least: food!
Love goes through the stomach, and so does happiness. Foods like spinach, asparagus and parsley lift your mood, as does a warm cup of cocoa. Important ingredients: Omega-3 fatty acids, folic acid, vitamin D, selenium. According to the specialist, it is also important to pay attention to your weight in connection with your diet. On the one hand, because being overweight is often associated with lower self-esteem and a moderate mood. And, according to Dr. Hagemann, “The risk of depression increases in overweight people due to their increased production of cytokines (transmitters) in the fatty tissue. This leads to increased inflammatory processes, which can have a negative impact on well-being.”
Very important: If the low mood lasts for several weeks, it could possibly be a Winter depression act. In this case, you should definitely seek professional help.