Daylight contributes to our well-being
It gets dark early and light late, the sun rarely shines, and most days are cold, foggy, and dreary. For many people, the lack of daylight in winter means that they often feel listless, depressed and constantly tired. This is because bright light has a strong influence on the concentration of hormones and chemical messengers in our brain, called neurotransmitters, which affect our well-being. Daylight stimulates the body's production of the neurotransmitter serotonin, which makes us feel happy and fit. So spend as much time outdoors as possible, such as taking a lunchtime walk – the fresh air and winter sunshine are good for the soul.
Beating winter blues with physical activity
Exercise and physical activity generally lift your mood because they have a positive effect on brain metabolism. Just half an hour of exercise a day - preferably outdoors - can contribute to your mental health and boost your energy levels. So dress warmly and get outside, even if it's cold!
Seek out social interaction and conversation
You are not alone. Get together with friends or family, call people you haven't heard from in a while, or use social media to stay in touch. Share your doubts, worries, and problems with people close to you, as it can provide emotional relief and new perspectives and solutions. Maybe some people feel the same way you do? Surrounding yourself with people can help you overcome feelings of isolation and loneliness. Shared activities can provide distraction and strengthen supportive relationships.
If you prefer to confide in an independent third party, the Psychological Counselling of the Studierendenwerk Bremen is there for you. It offers free psychological counseling for students; the counselors are bound by confidentiality.
Strengthen your mind with relaxation and mindfulness practices
Practice relaxation techniques such as breathing exercises, autogenic training, yoga, or meditation to calm your thoughts or stop negative thought spirals. By practicing relaxation techniques, you can create a mental space that protects you from stress. With autogenic training, a form of self-hypnosis, you can use your own imagination to put yourself in a state of relaxation and reduce stress.
Regular meditation has a positive impact on how you deal with stressors and your ability to regulate your emotions, and therefore how you feel. Mindfulness meditation, which has its origins in yoga and Buddhism, can be particularly effective. Mindfulness meditation teaches you to be aware of your negative thoughts and feelings, but not to let them overwhelm you.
Do something good for yourself
To strengthen your mental health, make a conscious effort to pamper yourself. This can include sensual experiences such as a fragrant bath, a relaxing massage, or a visit to the sauna. But even small things in your daily routine can make a difference: Build in many small moments of pleasure throughout the day, such as fresh snacks, mindfulness exercises, or a soothing nap. Do things that bring you joy and are good for you and your body!
Take your symptoms seriously and seek help
Please note: These self-help tips are not a substitute for psychotherapy or medication. Depressive symptoms may be caused by a serious medical condition, such as winter depression, also known as seasonal affective disorder. Take your symptoms seriously and get help if you need it. A good place to start if you are experiencing depressive symptoms is your family doctor. In addition, the Psychological Counselling of the Studierendenwerk Bremen provides tips and contacts for seeking psychotherapy, as well as a list of telephone numbers for help in acute crises.
