When the mood is in the basement, everyone has their recipe or ritual. But are lavender baths or meditation more than a matter of faith? We got advice from a psychologist and mindfulness trainer.
The good news: the days are getting longer again. The bad: Now in February you do not notice much of it, many rush past like an endless gray. Often we respond with winter depression symptoms such as depression and listlessness, without quite knowing why. Some get better at the favorite series on the sofa, others help sports – if you can get up. In addition, there is a whole bunch of natural methods that are worth trying – even from a scientific point of view.
Stay relaxed: stress reduction
Simply having too much on the screen makes you vulnerable to joylessness. “In stress we have a narrower perspective and focus on potential dangers,” says Christel von Scheidt, psychologist and mindfulness teacher at the Berlin Immanuel Hospital. This can lead to depressive moods, especially with continuous stress. “In this respect, anything that lowers the inner tension level is an important prerequisite for a change of perspective and the associated change in our mood landscape.”
Mindfulness training is highly recommended, such as Mindfulness-Based Stress Reduction (MBSR), an eight-week program that includes meditation and perceptual exercises. A number of studies have shown that mindfulness meditation can have a positive effect on the mental state and even alleviate the symptoms of depression.
For those who do not like meditation, they can resort to other methods of relaxation. With Progressive Muscle Relaxation, Yoga and Qigong, the stress level can be lowered and recharge your batteries . But just for the latter applies: You should learn them in a course, with professional guidance. Relaxation techniques are only really effective if they are practiced regularly. By the way: Anyone who is upset for more than two weeks or has crises again and again over a longer period of time should go to the doctor. Maybe it is a real depression and it has to be treated professionally.
You, the tub is full: heat is good
A bath is not only wellness for the body, but can also lift the mood. “Heat relaxes the muscles,” says von Scheidt. “And that makes it easier for the organism to relax.” The effect can be increased by adding essential oils – such as calming lavender – to the water . “But rosemary, lime or bergamot is also given as a bath additive a mood-enhancing effect.” Heat seems to be good for the mood anyway: in a study by the University of Wisconsin-Madison, the body temperature of depressed but physically healthy participants had increased to 38.5 degrees. This had a positive effect on her mood, which lasted two weeks. So: off to the sauna!
Smart nutritional boosters: Mood-Food
Eating happily with a lot of chocolate? Unfortunately it’s not that easy. Nevertheless, we now know something about the effect of food on mental states. Scientists suspect that a Mediterranean diet rich in vegetables and olive oil as the Mediterranean diet reduces the risk of depression. Obviously, healthy eating helps even if someone is already ill: Most of the depressive participants in an Australian study were better off, after they had a balanced and mostly vegetarian diet for three months.
Christel von Scheidt assumes that, among other things, high-quality fats such as omega-3 fatty acids play a key role. “They are mainly found in flax seeds, hemp seeds, walnuts and black cumin. Who is depressed more often, it should try with a corresponding change in diet. ” Whether the other hand, some foodsas mood enhancers are good, is controversial. “Tryptophan, a precursor to the happiness hormone serotonin, is found in bananas, cashews, dates, oats, millet, wheat bran and apricots,” explains von Scheidt. “Meat, milk and coffee, on the other hand, seem to block serotonin production.” However, it is questionable whether one can raise the serotonin level on food even noticeably. And one more thing the psychologist points out: “The body absolutely needs movement for serotonin production.”
Plant Power Against the Down: St. John’s Wort and Co.
The effect of St. John’s Wort is well documented, preparations containing its extracts are approved as medications for mild to moderate depression. However, you have to take the drug in sufficient dosage and usually for at least one to two weeks, so that an effect occurs. The remedy is not quite harmless either. “You have to be very careful with the sun when you take St. John’s wort,” warns Scheidt. As it increases the sensitivity to UV light, it makes it easier to get sunburned. In addition, there may be interactions with the anti-baby pill.
In case of moods also lavender and passionflower come into question: they have a calming, possibly even anxiolytic effect. In the form of teas or finished preparations, these plants can help to lift the mood. Various effects on the nervous system are also attributed to the root rhizome:The resilient plant from Arctic regions has a long tradition as a tonic. Studies indicate that rose root remedies reduce cortisol levels, reduce fatigue and depressive moods. So off to the pharmacy and just start? Better not, the expert recommends: “Even herbal remedies are medications and should be taken in consultation with a doctor if possible.”
Two that make us radiate: sun and light
Light therapy is the method of choice, especially in autumn and winter depressions. Patients sit for about half an hour a day in front of special daylight bulbs with a luminosity of 10,000 lux. This stimulates serotonin production in the body, which subsides in the dark season. At the same time, the body travels back the generation of the so-called sleep hormone melatonin. “Light is one of nature’s most effective mood makers,” says Christel von Scheidt.
If you do not have a special lamp, use the daylight as often as possible: even in bad weather you should go outside for at least half an hour, preferably in the morning. Even in the dark months there is enough light to drive down melatonin production. In addition, vitamin D could play a role in winter blues : Researchers assume that a deficiency in the “sun hormone” makes them more prone to depression. Actually, the body is largely self-producing – but in winter, UV radiation in this country is not enough. If a defect is present, the family doctor can clarify.
And the choirs sing for you: make music
“Let the sun shine” – making music can generally improve the mood, as well as any form of artistic design. But none of these activities works as well as loud slapping. “Singing demonstrably deepens breathing and improves posture”, says von Scheidt. “Deep exhalation relaxes, and an upright posture supports mood enhancement.” The effect increases when you start together, for example in a choir. The feeling of being connected with the group increases wellbeing. So it can be explained that many amateur singers report on rehearsals about real happiness.
Together we are strong: touch and connectedness
Hugging a friend or cuddling with a partner: Many people long for contact, and there’s a good reason for that. Body contact is soothing, soothes and stimulates the organism – among other things, it releases the hormone oxytocin. “It’s a kind of antagonist to the stress hormones,” says Christel von Scheidt. Studies prove his anxiolytic and analgesic effect. What to do when no one is around to cuddle? “Then you can also touch yourself and massage your feet, for example,” says von Scheidt. Or you make contact with the people who meet you: “Smile at your counterpart, be it in the train or at the supermarket checkout.” The psychologist is convinced that this too creates a we-feeling and improves the mood.
Instant turbo for the mind: movement
Cycling, swimming or Nordic Walking: It may take a lot of effort to outsmart the inner bastard, but it’s worth it! “The antidepressive effect of sport and exercise has been scientifically proven,” says Christel von Scheidt. In the process, messenger substances are released in the brain, which cause a mood high; At the same time, the level of the stress hormone cortisol is lowered.
And what does one do as a die-hard sports muffle? The psychologist: “Physical activities of all kinds, including cleaning or dancing, do well, but the best is movement in nature, for example, a forest walk.” You do not have to embrace trees, but their existence has been proven to affect the organism – even if you just dwell silently between them. “Already after an hour in the forest, the immune system works better, blood pressure and heart rate normalize, and the cortisol level drops,” says von Scheidt.