Why everything is so dreary in winter and how to survive it: 5 psychologist’s tips

Why everything is so dreary in winter and how to survive it: 5 tips from a psychologist

If there is no possibility to fly to hot countries, catch the instruction for those who stay.

psychologist, journalist

The amount of light and pressure fluctuations have a definite effect on the processes in the body. It even affects the character of a person. In countries where the climate is milder and there are no sharp temperature changes, people are more open to communication, cheerful, smile a lot and are emotionally stable.

In medicine there is a term “seasonal depression” or more lyrical – “falling leaves syndrome”. It starts in the fall, when the number of sunny days gradually decreases. It is the sun that stimulates metabolic processes in the body, responsible for the production of serotonin – the hormone of happiness. Negative emotions, self-pity, mental and physical lethargy appear. How to help yourself through the winter and not give in to despondency?

1. Make up for the lack of sunlight

This does not require moving to the south. It is enough to buy a fluorescent lamp. Its luminescence will allow at least a little to replace the sun’s rays. Install the application “Luxmeter” on your phone. It will allow you to measure the level of illumination in the room where you are for a long time. If the values are low, you will be able to add artificial light.

Use the light alarm clock. It goes off an hour before you wake up and fills the room with soft light. Light therapy works exclusively with the biological component of a person. Very often this factor is enough to grayness outside the window does not affect your mood.

2 Look for sources of joy

Remember what brings you pleasure. These are the things that help trigger the production of joy hormones: dopamine, oxytocin, serotonin, endorphin. Reading a book, listening to your favorite music, watching comedies with friends. Try increasing your offline socializing sessions by cutting down on online correspondence.

3. Take walks and exercise

At the first rays of sunshine, go outside. Do this at any time of the year. Don’t forget about other physical activity. It is not necessary to exhaust yourself on the treadmill or in the gym. Simple exercise is enough. The main thing is regularity.

4. Include fruits and vitamins in your diet

Nutrition can also become an additional source of positive emotions. Include brightly colored fruits in the menu. Let them always lie in the plate in plain sight. It is also worth adding a little dark chocolate. Do not forget about vitamin D, which plays not the least role in the production of serotonin.

5. Practice positive thinking

This is the hardest skill to master, but you will see great results from pumping it up. Controlling your thinking style is great for defeating depression and improving your quality of life. This can be learned on your own or under the supervision of a psychologist.