5 tips against the November blues

5 tips against the November blues

The days are getting shorter and the evenings longer - the dark season has arrived. The darker the days, the more gloomy the mood is for many people. The phenomenon can be easily explained: When there is no light, our mood goes into the basement. The seasons and the weather cannot be changed, but the low mood can be outwitted with little tricks.

1. People need light for their wellbeing

The darker the days, the more gloomy the mood. "November blues" is commonly referred to as the depression in which many people find themselves at the moment. Studies have shown that around ten percent of the population in Central Europe suffer from symptoms such as tiredness, lack of energy, poor concentration and cravings for carbohydrates in winter.

This is due to the changed lighting conditions. In the dark, the pineal gland releases melatonin, a sleep-promoting hormone that is broken down when exposed to light. If there is no brightness, the melatonin level remains high and the mood drops to zero. Studies have shown that the nightly release of melatonin in winter is about half an hour longer than in summer.

Because of the low level of solar radiation, too little of the light-dependent messenger substance serotonin, which has a mood-enhancing effect, is produced. Serotonin production is stimulated by some foods, for example bananas, nuts, but also chocolate. This is why there is also a craving for sweets in the dark season.

2. Run away from the low mood

As it gets darker, many stop their sporting activities in the great outdoors. But: You should definitely not do without exercise. If the weather permits, go out into nature and breathe in the fresh air. This also promotes the body's defenses and boosts the immune system! Especially in autumn one is particularly susceptible to illnesses due to the uncomfortable weather.

A walk can also help counteract the low mood, even when the sky is overcast. Because on an overcast winter day there is a light intensity of 1,000 lux outside in the morning, and up to 3,000 lux at noon. Inside, however, you only get around 100 to 300 lux. If you still prefer to be in the sports hall: indoor sports such as the For example, basketball, squash, badminton, tennis or volleyball offer plenty of variety, lots of exercise and exhaustion to the point of comforting exhaustion.

3. City experiences

Cloudy November days? Bored in front of the TV? Nothing like getting out of the cozy armchair - into the full life of the city. Christmas market and mulled wine drinking, concerts, musicals - there is a lot to find where you can go with friends or alone. The churches, for example, offer a large number of concerts during Advent and Christmas.

Also nice: a cozy evening at the cinema. Cuddle up in the plush seats, nibble on popcorn and watch sappy films or cheer for action scenes. No matter what you do: Every activity lifts the mood, more happiness hormones (endorphins) are formed, so we become more risk-taking and more self-confident.

4. Wellness experiences

Simply treat yourself to something beautiful 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 oils in the aroma lamp brighten the mood. A few drops of it in the fragrance lamp let cloudy thoughts "evaporate" quickly.

5. Create a good mood yourself

Positive and constructive thoughts are an important prerequisite for changing our feelings and actions. We can contribute a lot ourselves:

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