How to beat winter melancholy: 10 tips

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Cold, windy, cloudy … Well, it would be rather summer again! Let's be realistic: summer, and even spring, is still a long way off. If melancholy or a real seasonal depression overtakes you in winter, then this article is for you. Psychologies Magazine offers 10 tips to help you overcome winter discouragement and spend a few seemingly very dreary months in a fun and productive way.

1. More fun for those who do not sit still calmly

The melancholy mood that we often have in winter is associated with a lack of the hormone serotonin in the body. The day gets shorter and less serotonin is produced. Researchers at Priston University found that rhythmic movements such as swinging a leg, tapping fingers, or chewing gum increased the production of serotonin. So in winter it is better to be restless and move more often.

You should also pay attention to nutrition and add more foods to your diet that contribute to the production of serotonin. Dr. Caroline Longmore, author of The Serotonin Secret, suggests looking at the following foods: turkey, bean sprouts, asparagus sprouts, sunflower seeds, lobster, cottage cheese, pineapple, tofu, spinach, bananas.

2. It should be warm and fun in winter

If winter is a season for you when it is cold, dark and damp, then, of course, the mood will be dark and cold. Here's what motivation coach Robert Ashton, author of The Life Plan: 700 Simple Ways To Change Your Life For The Better, advises: Try to focus on the activities you only have in winter, remember that you will regret in the summer. that they did not have time to try something in the winter. Make a list of activities that may include things like snow watching, skiing, ice skating, or finally reading a book while sitting on the couch under a blanket and pouring yourself a cup of cocoa and whipped cream. And dress warmly, you should always be comfortable!

3. Do not forget about your favorite activities

Jeremy Slater, a psychologist at the London fitness club “The Third Space,” says that for some reason people completely forget about their favorite winter activities, and this naturally plunges them into despondency. Do not forget to set goals for yourself in winter, and, of course, achieve them. Then it will not seem long and boring.

4. Algae will help to fight anguish

Phenylethylamine, which is abundant in blue-green algae, is an essential mood-boosting chemical. Nutritionist Kirsten Brooks says about phenylethylamine: “Phenylethylamine is the starting compound for some natural neurotransmitters. It stimulates the production of serotonin in the body and prolongs its lifespan. The use of blue-green algae as a dietary supplement allows you to quickly recover from depression."

5. Listen to your body

If you feel chilly, colder than usual, if you want to drink something hot or dress warmly, then try calling a friend or meeting friends. It may sound strange, but researchers from the University of Toronto, Canada, believe that we feel colder when we feel socially isolated or in a bad mood.

6. You need negative ions

Dr. Michael Terman of Columbia University Medical Center has found that exposing patients with seasonal depression to negative ions can achieve a 48 percent reduction in depression symptoms. This may be because negative ions increase serotonin levels. In winter, there are very few negative ions. This is due to central heating, stuffiness, fluorescent lighting, due to which a large number of positive air ions are produced. The simplest ways to increase the concentration of negative ions: ventilate the room more often, install a humidifier and an air ionizer.

7. Find your winter scent

"Smells stimulate the brain's limbic system, which is responsible for emotions and memory." - says Karl Watson, aromatherapist, consultant at the Tisserand store. He suggests fumigating the house using lemon oil, as the citrus scent brings positive summer emotions. Or you can use the traditional winter scents of myrrh and incense, which can also cheer you up.

8. Keep your home clean

Winter conditions are extremely favorable for the development of indoor mold. Dr. Edmond Chenassa of Brown School of Medicine believes mold can lead to bad moods: "Mold toxins slow down the part of the brain that is responsible for emotions, which we may mistake for depression." If you find mold in your home, then urgently treat the affected areas with a chlorine solution.

9. You need more magnesium

Seasonal depression is associated with low melatonin levels. "If you don't sleep well, then you have low melatonin levels." - says nutritionist Keith Cook. Magnesium will help restore melatonin levels. Add more nuts, seeds, and greens to your diet. You can also try special oils-sprays with magnesium, which are applied to the skin.

10. More light

Light is a natural source of good mood and a proven way to beat winter depression. According to Victoria Revel of the University of Surrey, 15 minutes of the morning sun or a daylight bulb will be enough for some people to defeat a bad mood. But for those who do suffer from seasonal depression, this amount of light may not be enough. Researchers from Laval University in Canada have found that some people's retinas absorb less light. Those. at the same light level, some will feel great, while others will suffer from seasonal depression. For these poor fellows, a special treatment has been invented - light therapy.

Happy winter to you!