5 tips against the November blues
The days are getting shorter and the evenings longer – the dark season has begun. The darker the days, the gloomier the mood for many people. The phenomenon can be explained simply: When light is absent, our mood goes down the drain. The seasons and the weather cannot be changed, but the low mood can be outwitted with little tricks.
1. humans need light for their well-being
The darker the days, the gloomier the mood. “November blues” is commonly called the low mood in which many fellow human beings currently find themselves. Studies have shown that in Central Europe, one in four women and one in five men suffer from symptoms such as fatigue, lack of energy, lack of concentration and ravenous appetite for carbohydrates in winter. This does not have to be depression yet, but it can still become stressful.
The culprits are the altered light conditions. In darkness, the pineal gland secretes melatonin, a sleep-promoting hormone, which is reduced again in light. If there is a lack of brightness, the melatonin level remains high and the mood drops to zero.
Because of the low level of sunlight, too little of the light-dependent neurotransmitter serotonin, which has a mood-lifting effect, is also produced. Serotonin production, or rather the production of the amino acid tryptophan, which is needed for the synthesis of serotonin, is stimulated by some foods. These include, for example, bananas, nuts, but also chocolate. This is also the reason for the craving for sweets in the dark season.
2. run away from the low mood
With increasing darkness many stop their sporty activities in the free nature. But: You should not do without exercise under any circumstances. If the weather permits, get out into nature and breathe in the fresh air. This also boosts your defenses and boosts your immune system! Especially in autumn, the uncomfortable weather makes you particularly susceptible to illness.
Going for a walk also helps to combat a low mood, even if the sky is overcast. Because on an overcast winter day, there is a light intensity of 1,000 lux outside in the morning, and even up to 3,000 lux at noon. Indoors, on the other hand, you only get about 100 to a maximum of 500 lux. Those who still prefer to spend time in the sports hall: Indoor sports such as basketball, squash, badminton, tennis or volleyball offer plenty of variety, lots of exercise and working out until you are comfortably exhausted.
3. city experiences
Gloomy November days? Bored in front of the TV? Let’s get out of the cozy armchair and into the bustling life of the city. Christmas markets and mulled wine drinking, concerts, musicals – there are many places to go with friends or alone. The churches, for example, offer a variety of concerts during Advent and Christmas.
Also nice: a cozy evening at the movies. Snuggle up in the plush seats, nibble on popcorn and watch touching films or join in the excitement during action scenes. No matter what you do: Every activity lifts our mood, more happy hormones (endorphins) are formed, thus we become more willing to take risks and more self-confident.
4. wellness experiences
Just treat yourself to something nice and let yourself be pampered: Ayurvedic full-body oil massage, sauna, manicure or a foot massage not only bring relaxation, but also influence our mood.
Fragrances also do something for our good mood. Bergamot and jasmine oil in the aroma lamp brighten the mood. A few drops of it in the aroma lamp quickly “evaporate” dull thoughts.
a bath in milk and honey and your favorite music
a horse-drawn carriage ride followed by a candlelight dinner
cuddling by candlelight and hot cocoa for breakfast
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5. take care of your own good mood
Positive and constructive thoughts are an important prerequisite for changing the way we feel and act. We can contribute a lot to this ourselves:
Take responsibility for our own mood
consciously do something good for ourselves
Feel good and be active ourselves
Colorful clothing or accessories bring color into everyday life: Just wear vibrant colors for a good mood. Mood-lifting shades of yellow and orange do particularly well; green and red inspire emotion and creativity and are guaranteed to lift your spirits.
Important: Anyone who is constantly depressed or even suspects depression should seek medical advice for further consultation and diagnosis.