Overcome your winter blues in 5 steps

We are counting down to the shortest day of the year. Sunlight is scarce, the temperature is dropping and here and there there is even snow. For some, it's a time of cozy evenings by the fireplace; for others, it has a major impact on your mood. Do you feel more depressed, tired or less motivated when the days are shorter? Then you may be suffering from winter blues. Find out in this blog what it is and how you can get through this dark period in a positive way.

The winter dip deciphered

In autumn and winter, the days get shorter, so you absorb less natural daylight. The amount of light you absorb affects various hormones in your body. For example, daylight triggers the production of the hormone cortisol, which keeps you awake. On dark days, less cortisol is produced, keeping you sleepy.

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Do you get sick faster in the winter? That could be due to a lack of sunlight and vitamin D, since this hormone plays an active role in your immune system. Furthermore, sufficient sunlight stimulates the production of the happiness hormone serotonin, which has a positive impact on regulating your mood and sleep. In fact, serotonin is converted at night into the sleep hormone melatonin. So the more serotonin, the better you will sleep. This explains why in the dark winter months, when there is a lack of light, we sleep worse and can feel less comfortable in our own skin.

Winter self-care

Take care of yourself during the winter months. Do you experience symptoms such as fatigue, irritability, lethargy or a change in your sleep and/or eating patterns? Think about the winter dip and try to seek out the daylight. Along with this, it is also important to keep exercising enough, despite the cold weather, and seek out social contact. These actions, in turn, produce hormones to keep your mood up. Get further inspiration from these 5 tips to beat your winter blues!

1. Take a short walk every morning. In the morning between 8 a.m. and 9 a.m. there is a lot of blue in the light, which inhibits the production of the sleep hormone melatonin.
2. Do you stay inside more often or work from home a lot? Make it cozy inside and find a window seat. That way you make the most of the light in your home.
3. Schedule activities with friends or family. This can be cozy indoors or enjoy the winter scenery and embrace the cold. Scheduling these moments in advance will give you something to look forward to, which in addition to the social contact itself will have a positive impact on your mood!
4. Try to maintain a regular sleep rhythm by going to bed and getting up around the same time every day. This not only improves your sleep quality, but also ensures that your energy level remains stable throughout the day.
5. Bring your mind into action, too. Stimulate your creativity by making room for relaxing activities you enjoy. Are your hobbies difficult to perform in winter? Find alternatives or try something completely new!

Embrace winter as an opportunity to take extra care of yourself. A lot of people experience the impact of the dark months on their mood. Applying these tips can help you reduce the effects of winter blues. If symptoms persist and your mood does not change, contact a psychologist, therapist or your doctor. At BloomUp, you can meet with a psychologist or therapist online as early as a few clicks, whenever and wherever you want.