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 with little tricks the low mood can be outwitted.
1. man needs light for his 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 broken down 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. Therefore, the craving for sweets also comes in the dark season.
2. run away from the low mood
With increasing darkness, many stop their sports activities in the great outdoors. But: you should not give up exercise in any case. 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. Do you suffer from depression?
3. city experiences
Gloomy November days? Boredom in front of the TV? Let’s get out of the cozy armchair – into the bustling life of the city. Christmas market and mulled wine drinking, concerts, musicals – there is much to be found where you can go with friends or even 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 sappy movies or cheer along 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 mind. 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. Other options:
- A bath in milk and honey and the favorite music.
- A horse-drawn carriage ride followed by a candlelight dinner
- Cuddling by candlelight and hot cocoa for breakfast.
According to statistics, most children are born between July and September. Clearly, because autumn leaves so much time for togetherness.
5. provide good mood yourself
Positive and constructive thoughts are an important prerequisite for our feelings and actions to change. We can contribute a lot to this ourselves:
- Take responsibility for their own mood
- Consciously do something good for yourself
- Feel good and be active yourself
Colorful clothes or accessories bring color into everyday life: Just wear vibrant colors for the 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 down and depressed or even suspects depression in themselves should consult their family doctor for further advice and diagnosis.
