15 tips to boost your morale in winter

 15 tips to boost your morale in winter

Fatigue, loss of energy, or even a little depression ... with the drop in temperatures and the shortening of the days, winter brings its small share of inconveniences, having direct consequences on morale. Some even suffer from seasonal depression. Here are some tips to escape it and have a great winter!

1. Light therapy

The main reason for our low morale in winter is the lack of light . Indeed, the link between depression and lack of light in winter is no longer to be demonstrated. The sun, or more precisely the light it releases, makes it possible to block the synthesis of a hormone called "melatonin". In winter, with the shorter days, light therapy helps regulate the overproduction of melatonin, and resynchronize our internal clock. As a prevention, or if you feel the first signs of the winter blues, do regular light therapy sessions by  exposing yourself for 30 minutes in front of a lamp provided for this purpose. Another solution: glasses equipped with high intensity LED iodine.

Only lamps with a minimum power of 5,000 lux, ideally 10,000 lux, and with white light have shown any efficacy. Many models are offered in supermarkets between 150 and 250 €. You can also put it on your Christmas list! 

2. Go green

If you are a city dweller, a study conducted in 2014 by the University of Exeter (United Kingdom) recommends that you go to the countryside more often. Indeed, the urban jungle is not always ideal in winter. In this study, people who lived in cities, near a park or a garden , had better mental health than others. Since it's not easy to leave every weekend, previous research has shown that walking in parks, even in cold weather, can contribute to well-being. Another tip: garnish your office with plants, sometimes just one is enough.

3. Play sports

It's scientifically proven: physical activity is beneficial against depression and its symptoms. It is also ideal for better sleep , helps regulate mood and boosts the immune system. Three sports sessions a week, at least 30 minutes a day and outdoors to expose yourself to good light, help fight the winter blues. Walking, cycling and running are recommended. You can also take advantage of winter sports to indulge in skiing, ice skating or Nordic walking.

4. Take a walk by the sea

A 2014 study by the European Center for Environment and Human Health in Truro, Cornwall, found that the ocean can boost emotional health. This research carried out for more than two years on nearly 3000 people showed that the fact of walking by the sea had even more beneficial effects on the morale and the physique than a walk in a park. If you are close to the coast, don't hesitate!

5. Adopt the plants

St. John's Wort flowers contain melatonin and serotonin, which play a role in regulating mood. These herbs are traditionally used to treat depression . Available as an infusion, tincture, oil or capsule form, they must be taken in cures of at least 6 weeks.

6. Visualization to chase away the grayness

The weather looks gloomy. This is the perfect time to summon up your fondest travel memories . By offering his conscience to imagine beautiful images, we block out the surrounding gray clichés. Concretely, we practice by closing our eyes - if possible lying down - breathing calmly through the belly and we let come the scenarios synonymous with light and pleasure. The goal is to experience as many details as possible of this context: colors, smells and sounds. Situations can be imagined or actually experienced in the past, it doesn't matter.

7. A colorful plate with tryptophan and omega 3

The absence of sun is one more argument for preparing acidic menus that have pep. The 5 senses can also be invited to the plate. There is no shortage of pigments that color fruits and vegetables to compose the rainbow of the moment. You can play with colors, but also with smells, flavors, etc. On the nutrition side, we focus on foods rich in tryptophan, an amino acid precursor of serotonin, a good mood hormone: turkey, cod, Parmesan, parsley, squash seeds, soy, milk and cheese. Not to mention the omega-3s which act as antidepressants: dried fruits such as oleaginous (walnuts, hazelnuts, almonds), fatty fish (salmon, sardines, mackerel) and rapeseed oil contain the most.

8. Awaken energy using essential oils

To boost energy, lemongrass essential oil is suitable for people who are nervously exhausted. Anti-depression, it helps to start again. In the event of a drop in morale, mandarin oil offers a slightly euphoric effect. Bourbon geranium calms depressive states and irritability. Lavender is an anxiolytic and calming and helps to cope with difficult work and stress management. No more black thoughts with peppermint which clears up thoughts. Clary sage, it also regulates the nervous system in the event of melancholy, it has a de-stressing action and is effective in the event of sleep disorders.

9. Take advantage of the light in the morning

Seeing daylight when waking up activates the secretion of cortisol, a hormone that regulates metabolism and helps synchronize day and night. Opening windows and curtains to allow maximum light into the home in the morning is a good thing to do. The pale colored walls and mirrors accentuate this light effect. The dawn simulator, which emits a soft and gradual light until you wake up, increases cortisol for a natural and more serene awakening.

10. Infrared heat for sunbathing

In 2016, an American study, published in Jama Psychiatry , showed that exposure of the skin to infrared heat could mimic the effects of antidepressants by stimulating the production of serotonin, the hormone linked to the regulation of mood. Currently, a device accessible to the general public exists. This is the Japanese sauna which diffuses a dry heat like that of a classic sauna generated by infrared allowing the body to sweat deeply and to live an experience similar to sunbathing. 

11. Get a massage

Massages are recognized for their soothing virtues and for strengthening well-being. Even if nothing beats a massage given by a professional, you can exchange it with your partner, with a lot of lavender essential oils , with relaxing properties.

12. Go to the bookstore

Nothing like the company of a book in a time of depression. Reading improves mental well-being and can reduce stress by more than two-thirds, according to a study conducted by Mindlab International at the University of Sussex .

13. Let his imagination run wild

Gretchen Rubin, author of the international bestseller " The Happiness Project ", recommends creating creative moments during the day, such as knitting , crocheting, writing a story or just going for a walk with a camera. Improving your morale requires renewed feelings. By choosing new activities, you change your routine and you can access pleasant sensations: a sport to create dopamine, an exhibition for the pleasure of the eyes, gentle therapies such as sophrology, meditation  to titillate endorphins ... The range is wide.

14. Cooking

What we eat and the times we eat have an impact on our mood and energy. While the cold tends to lead to compulsive cravings for sugar, it is advisable to try cooking complex starches, such as whole grain bread or rice, preferring fruits and vegetables to boost body and mind.

15. Magnesium to relieve stress

Fatigue, stress, lack of momentum ... The lack of sun can accentuate a state where you are already dragging your feet . Among the minerals that favorably affect our psychic balance, magnesium is the most effective. Stress is a big consumer. 400 mg is recommended per day for 3 weeks. Better to choose magnesium glycerophosphate, which is fat soluble, associated with vitamin B6, and all other B vitamins, and therefore better tolerated. Naturally, magnesium is found in chives, wheat bran, chocolate, celery, Brazil nuts, coffee, and buckwheat.

 

With AFP / Relax News