Prevent a winter low? These tips will help you on your way

Soon it will be winter again. You leave the house when it is still dark, and when you come home in the evening it is also dark. There is a lot of rain, there is a lot of wind; Summer is really over now. Many people suffer from the blues in winter. How can you avoid falling into a winter slump or depression? In this blog we give you the best tips to combat winter blues.

What is the difference between a winter depression and a winter low?

Do you suffer from a bad mood when the days get shorter? Are you finding it difficult to cope with getting dark earlier and changing weather conditions? Do you find it difficult to get up and don't feel like going outside? Does the different climate sometimes make you feel gloomy? These could all be signs of a winter low.

A winter depression is starker pronounced than a winter low. You speak of depression if you have at least five symptoms from the list of criteria (according to DSM 5) for depression, for example;

They are desolate most of the day;
You have lost interest in activities, you no longer enjoy them;
You suffer from loss of energy and often feel tired;
You have sleep problems (you sleep too much or too little);
you have an increased or decreased appetite;
You feel worthless or unjustifiedly guilty;
you have difficulty concentrating;
They feel desperate.

Depression occurs when at least five of these symptoms last longer than two weeks. Do you have these symptoms two years in a row in the winter or autumn period? This is then referred to as winter depression.

Was ist die Ursache der Winterdepression?

Winter depression is caused by a lack of light during the winter period. The days are shorter because the sun rises later and the sun's light intensity decreases. These factors influence our biological clock and confuse it. Certain substances in our brain also play an important role in the development of winter depression. Melatonin is one of these substances.

Melatonin is produced in the evening hours. It is a hormone that makes you fall asleep. As the days become shorter, this can lead to more melatonin being produced. The result of this is that you become sleepy more quickly. Experiences and tensions from the past can also have an influence on winter depression.

Was sind die Symptome einer Winterdepression?

Millions of people in Europe suffer from winter depression every year. Do you think you are suffering from winter depression? Winter depression can manifest itself in the following symptoms:

Sleepiness and fatigue;
To be extremely tired;
A great need for sleep, even if you are already sleeping more than usual;
Your day and night rhythm shifts;
They often feel irritated;
You have difficulty concentrating;
You feel listless and depressed;
They feel desolate;
You are no longer able to value yourself;
They shut themselves off from the outside world;
Your appetite is increasing;
They are gaining weight;
You feel unbalanced.

What can you do against a winter low or winter depression?

In both winter depression and winter low, it is important to exercise, preferably in the fresh air. It's also important to eat healthy, not drink too much alcohol or coffee, and focus on the things that make you feel good and that you enjoy. Take a critical look at your purpose in life and make sure that, in addition to exercise, there is also enough relaxation and that there is not too much stress in your life. Make your house cozier and brighter and do fun things with friends.

If you suffer from winter depression, then the tips above may not be enough. If you think you are suffering from depression, always contact your doctor.

Light therapy

If you suffer from winter depression, light therapy is recommended. This involves sitting in front of a lamp for 45 minutes over several days. Light therapy is so successful because the cause of winter depression is partly caused by the change in light as the seasons change. Most people notice the effects of light therapy after just a week. In addition, a fixed daily structure or rhythm and exercise in the fresh air are important factors in combating winter depression.

Tips against winter depression

To reduce or prevent a winter low or winter depression, there are a few things you can do yourself:

Go outside early in the morning. There is generally a lot of "blue" in the light in the morning. This ensures that the production of melatonin (the sleep hormone) is inhibited.
Make sure you get enough exercise or do sports in the fresh air.
Make sure you eat a healthy diet and take a multivitamin or the serotonin booster from AlphaVit if necessary.
Ride your bike more often instead of your car.
Make sure there are enough at your workplace and in your home
Light is present. Turn on the lights and open the curtains.
Don't eat too much sugar and processed foods.
Eat a serving of walnuts or ground flaxseeds every day to get enough Omega 3.
Be grateful; Write down what you are grateful for every day. If
If you are grateful, don't give negative feelings a chance.
Take a short walk during your lunch break. the fresh air outside does wonders for your mood.
Go meditate. By meditating you not only learn to be better
breathe, you will also approach your life in a much more positive way because you
learn to put your problems in perspective.

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