Winter Blues: 8 Tips for a Better Mood
When the mood is in the basement, everyone has their own recipe or ritual. But are lavender baths or meditation more than just a matter of faith? We have consulted a psychologist and mindfulness trainer.
The good news is that the days are getting longer again. The bad news: Now in February you don’t notice much of it yet, many rush by like an endless grey. We often react to this with symptoms of winter depression such as depression and listlessness, without really knowing why. Some people slowly get better while watching their favourite series on the sofa, others are helped by sport – if you can pull yourself together. In addition, there is a whole bouquet of natural methods that are worth a try – also from a scientific point of view.
Staying relaxed: Stress reduction
Simply having too much on the screen makes you prone to joylessness. “Under stress we have a narrowed view and focus on potential dangers,” says Christel von Scheidt, psychologist and mindfulness teacher at Berlin’s Immanuel Hospital. This can lead to depressive moods, especially under constant stress. “In this respect, anything that lowers the level of inner tension is an important prerequisite for a change of perspective and the associated change in our mood landscape.
Mindfulness training is highly recommended, for example Mindfulness-Based Stress Reduction (MBSR), an eight-week program that includes meditation and perception exercises. A number of studies have shown that mindfulness meditations have a positive effect on the mental state and can even alleviate the symptoms of depression.
Those who do not like meditation can fall back on other relaxation methods. Progressive muscle relaxation, yoga and qigong can also be used to lower the stress level and recharge your batteries. But especially for the latter, it is important to learn them in a course with professional guidance. Relaxation techniques are only really effective if you practice them regularly. By the way: Anyone who is out of tune for more than two weeks or has crises over a longer period of time should see a doctor. Perhaps it is a case of a tangible depression – and this needs to be treated professionally.
You, the tub is full: Warmth is good
A bath is not only wellness for the body, but can also lift the mood. “Warmth relaxes the muscles”, says von Scheidt. “And that makes it easier for the organism as a whole to relax.” The effect can be enhanced by adding essential oils – such as soothing lavender – to the water. “But rosemary, lime or bergamot are also said to have a mood-lifting effect as bath additives.” Anyway, heat seems to be good for the mood: In a study conducted by the University of Wisconsin-Madison, the body temperature of depressed but physically healthy subjects was raised to 38.5 degrees This had a positive effect on their mood which lasted for two weeks. So: Off to the sauna!
Smart nutrition boosters: Mood Food
Eating happily with lots of chocolate? I’m afraid it’s not that simple. Nevertheless, we now know a lot about the effect of food on mood states. Scientists suspect that a Mediterranean diet with lots of vegetables and olive oil, as with the Mediterranean diet, reduces the risk of depression. Healthy food apparently helps even if someone is already ill: most of the depressed participants in an Australian study felt better after eating a balanced and predominantly 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 linseed, hempseed, walnuts and black cumin. Anyone who is often depressed should try to make an appropriate change in diet. “Whether, on the other hand, individual foods are suitable as mood enhancers is debatable. “Tryptophan, a precursor of the happiness hormone serotonin, is found, for example, in bananas, cashew nuts, 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 the serotonin level can be noticeably increased through food at all. And there is another thing the psychologist points out: “In order to produce serotonin, the body absolutely needs exercise.
With plant power against down: St. John’s wort and similar plants
The effect of St. John’s wort has been well documented. Preparations with its extracts are approved as medication for mild to moderate depression. However, the active ingredient must be taken in sufficient doses and usually for at least one to two weeks in order to have an effect. The drug is also not completely harmless. “You have to be very careful with the sun when taking St. John’s wort”, warns von Scheidt. As it increases sensitivity to UV light, it is easier to get sunburned. It can also interact with the contraceptive pill, for example.
If you are upset, lavender and passion flower are also suitable: they have a calming, possibly even an anxiety-relieving effect. In the form of teas or ready-made preparations, these plants can help to lift the mood. A variety of effects on the nervous system are also attributed to rose root: This hardy plant from the Arctic regions has a long tradition as a tonic. Studies indicate that roseroot preparations lower cortisol levels, reduce exhaustion and depressive moods. So off to the pharmacy and just get started? Better not, the expert recommends: “Herbal remedies are also medicines and should be taken in consultation with a doctor.
Two that make us shine: sun and light
Light therapy is the method of choice especially for autumn and winter depressions. Patients sit in front of special daylight lamps with a luminosity of 10,000 lux for about half an hour a day. This stimulates the production of serotonin in the body, which decreases during the dark season. At the same time, the body reduces the production of the so-called sleep hormone melatonin. “Light is one of nature’s most effective whimperers,” says Christel von Scheidt.
Those who do not have a special lamp use the daylight as often as possible: even in dirty weather, one should go outside for at least half an hour, preferably in the morning. Even in the darker months there is enough light to reduce melatonin production. Vitamin D could also play a role in winter blues: Researchers assume that an undersupply of the “sun hormone” makes you more prone to depression. Actually, the body produces most of it itself – but in winter UV radiation in this country is not sufficient for this. The family doctor can clarify whether there is a deficiency.
And the choirs sing for you: Making music
“Let the sun shine” – Making music can generally improve the mood, as can any form of artistic creation. But none of these activities works as well as the loud blasting. “Singing has been proven to deepen breathing and improve posture,” says von Scheidt. “Deep exhalation is relaxing, and an upright posture helps lighten the mood.” The effect increases when you start together, for example in a choir. The feeling of being connected with the group increases the feeling of well-being. This explains why many amateur singers report real feelings of happiness after rehearsals.
Together we are strong: touch and connection
Taking a friend in your arms or cuddling with your partner: There is a good reason why many people long for touch. Physical contact is soothing, calming and stimulates the organism – among other things, the hormone oxytocin is released. “It is a kind of counterpart to the stress hormones,” says Christel von Scheidt. Studies prove its anxiety-relieving and pain-relieving effect. What do you do when nobody is there to cuddle? “Then you can also touch yourself and massage your feet, for example,” says von Scheidt. Or you can make contact with the people you meet: “Smile at the person opposite you, whether on the train or at the supermarket checkout. The psychologist is convinced that this also creates a sense of unity and improves the mood.
Instant turbo for the mind: Movement
Cycling, swimming or Nordic Walking: it may often take a lot of strength to trick your inner bastard, but it’s worth it! “The antidepressive effect of sport and exercise has been scientifically proven”, says Christel von Scheidt. It releases messenger substances in the brain which cause a high mood; at the same time the level of the stress hormone cortisol is lowered.
And what do you do if you’re a die-hard sports freak? The psychologist says: “Physical activities of all kinds, including cleaning or dancing, do you good. But the best thing is exercise in the great outdoors, like a walk in the woods. You don’t have to hug trees for that, but their existence has a demonstrable effect on the organism – even if you just linger quietly between them. “After just one hour in the forest, the immune system works better, blood pressure and pulse normalise and the cortisol level drops,” says von Scheidt.