Prevention

To prevent winter depression, the serotonin level in the body can be increased. Serotonin is also known as the happiness hormone and, in addition to controlling the sleep-wake rhythm, it has the effect of brightening the mood. Depression is often accompanied by a lack of serotonin.

To increase the serotonin level in the body, various household tips can be applied. For example, you should spend at least one hour a day outdoors and preferably during the sunny hours (whether cloudy or not) walking, cycling or jogging. The main thing is to have some physical activity.

It is best to do these activities in the morning and, if possible, as a couple or in a small group. Gardening and handicrafts in the open air are also well suited for this. People who are less ambitious in sports can try something new and do yoga exercises or relaxation exercises in a meadow with a mat, for example, in order to prevent winter depression.

Also a short vacation at the sea, as well as a snow hike or sledging are recommended. As far as nutrition is concerned, one advises low-carbohydrate and generally light food such as fresh fruit and vegetables. In moderation, sweets, especially dark chocolate, are also good for mental well-being, as they can convert substances in the body into serotonin.

If one generally dresses in a colorful way, the colors of the sun are imitated. This is good for our psychological well-being, especially when there are so few hours of sunshine. Colors like red, orange and yellow are well suited for this.You can also decorate the surroundings in the house or in the room with colorful decorations and thus place the colors of the sun in everyday life.

To prevent winter depression, our sense of smell can also be integrated. Fragrances that remind us of summer, such as jasmine oil, can help to prevent a developing winter depression. To do this, you can use scented candles or scented oil, or take a hot bath with an appropriate bath additive.

It is equally effective to listen to your favorite music, sing along and dance to it, because exercise in general is good for body, mind and soul and leads to the release of serotonin in the human body. Furthermore, it is especially important to have positive thoughts and to be in a good mood in your own way, for example by doing fun activities. In case of medium to severe winter depression, light therapy is recommended at the beginning of the winter season.

Here one sits down once a day for approx. one week in front of a light full spectrum lamp, which imitates daylight. This can be done in the morning during breakfast by simply switching the lamp on and letting it illuminate you.

The expenditure is very small with very large use. If there is no improvement, it is advisable to consult a doctor and possibly start a long-term therapy with low-dose antidepressants. Psychotherapeutic consultations can also reduce the likelihood of winter depression and/or attenuate the symptoms many times over. As with almost all types of depression, it is also very important in winter depression to maintain social contacts and to do things with friends more often. After all, a healthy and strong social support can prevent depression and thus also winter depression.