Beat your winter blues in 5 steps

We are counting down to the shortest day of the year. Sunlight is scarce, temperatures are dropping and here and there there is even snow. For some it is a time of cosy evenings by the fire, for others it has a big effect on their mood. Do you feel down, tired or less motivated more easily when the days are shorter? Then you may be experiencing the winter blues. In this blog, find out what they are and how you can get through this dark period in a positive way.

The winter blues explained

In autumn and winter the days get shorter, so you take in less natural daylight. The amount of light you absorb affects several hormones in your body. Daylight, for example, triggers the production of the hormone cortisol, which keeps you awake. On dark days your body produces less cortisol, so you stay sleepy.

Do you get ill more easily in winter? That can be due to a lack of sunlight and vitamin D, since this hormone plays an active role in your immune system. Enough sunlight also stimulates the production of the happiness hormone serotonin, which has a positive effect on regulating your mood and your sleep. In the evening, serotonin is converted into the sleep hormone melatonin. So the more serotonin, the better you will sleep. This explains why, with a lack of light in the dark winter months, we sleep worse and may feel less comfortable in our own skin.

Winter self-care

Take good care of yourself during the winter months. Are you experiencing symptoms such as tiredness, irritability, listlessness or a change in your sleeping and/or eating patterns? Then consider the winter blues and try to seek out daylight. It is also important to keep moving enough, despite the cold weather, and to seek out social contact. These actions in turn produce hormones that help keep your mood up. Find more inspiration in these 5 tips to beat the winter blues!

1. Take a short walk every morning. In the morning between 8 and 9 am, the light contains a lot of blue, which slows down the production of the sleep hormone melatonin.
2. Do you stay indoors more or work from home a lot? Make it cosy inside and find a seat by the window. That way you make the most of the light in your home.
3. Plan activities with friends or family. That can be something cosy indoors, or you can enjoy the winter landscape and embrace the cold. By planning these moments in advance, you have something to look forward to, which has a positive effect on your mood on top of the social contact itself!
4. Try to keep a regular sleep rhythm by going to bed and getting up at around the same time every day. This not only improves the quality of your sleep, but also keeps your energy level stable throughout the day.
5. Get your mind moving too. Stimulate your creativity by making room for relaxing activities you enjoy. Are your hobbies hard to do in winter? Look for alternatives or try something completely new!

Embrace winter as a chance to take extra care of yourself. Many people feel the effect of the dark months on their mood. Applying these tips can help you reduce the effects of the winter blues. If the symptoms persist and your mood does not change, contact a psychologist, therapist or your GP. At BloomUp you can talk online with a psychologist or therapist in just a few clicks, wherever and whenever you like.