Autumn and Winter Blues - Mental health

When the days are getting shorter - it is normal and extremely common to feel a kind of autumn or winter blues - many people feel sluggish and down during these months. With decreased sunlight and shorter days during the winter, our vitamin D, serotonin, and melatonin levels can become low, which exacerbates depression and other changes of their mood.
When the weather is cold, people tend to stay indoors and become socially isolated especially or even more during the still ongoing time of Covid.
They may also get less exercise, which can cause weight gain, lethargy, and lower mood.

What can you do to beat the blues when the short, dark days are getting you down?

A few hints I like to share ... 

1. Practice gratitude and awareness

Our thoughts precede our emotions and behaviors, so keep your thinking positive. Did you ever thought about autumn and its beauty? Autumn shows us how beautiful it is to let things go. Autumn can be seen as a second spring - when every leaf is a flower.

Consider keeping a gratitude journal or retraining your brain to look at the good parts of any situation and articulate them to others. Keep thought records to restructure negative thinking to more positive and adaptive ways of thinking.

2. Get out into and being in fresh air / outdoor exercise - e.g. Take a forest bath

Experts recommend spending at least half an hour outside every day. This is not only good for getting the circulation going but has a higher purpose: you must collect as much light as possible. Even when the sky is gray and cloudy, natural daylight is three to four times as strong as indoor lighting.

Walks and fresh air are a time-out for the mind, body, and soul – and they’re even better in the forest walks. The oxygen content in the air is higher, and it’s less polluted. In Japan, forest walks – or more specifically: forest bathing – are even on the official list of medical recommendations for better health.

The magic ingredient behind this is terpenes. Trees release these substances to protect themselves from pests. According to Japanese studies, they also strengthen your immune system. Learn more about them here: If you can, go for a nature walk during the light hours of the day. Direct sunlight during midday is especially beneficial in the winter months ahead.

3. Treat yourself well and Practice good self-care

This includes proper sleep, nutrition, exercise, and healthy limits with technology, work, and substance use. Practice mindfulness like meditation, deep breathing, and connecting with nature. Avoid negative coping behaviors, such as overuse of alcohol, overspending, or excess screen time, which can increase depression.  

And don't forget other ways to enjoy life. Sauna, floating, a long bath, massages, or whatever your idea of wellness is, are way more fun in the freezing cold than in the best bathing weather. The dark season allows you to take the time to fully enjoy these things.

Happy music and movies, spending time listening to your favorite songs or watching your favorite movies can help boost your mood. Find some songs and films that make you feel happy, calm, or relaxed, and incorporate them into your weekly or daily routines.

4. Enjoy Partnership and Togetherness

Even if you've managed to get your mind and body balance back on track, your body is still missing some happiness hormones. But you can also get them in other ways - for example by cuddling. Doctors say that as little as 10 minutes of cuddling a day can lift your spirits, and you don't need a professional masseuse to do that. The reason: touches ensure that certain hormones and neurotransmitters are produced in the brain, which then have a positive effect on your physical condition.