The psychologist knows the trick: How to overcome winter blues?

“Light therapy is a recognized form of therapy for low mood and depression,” Cerutti says. Daylight lamps are available in different sizes and designs. What they have in common is that their light is similar to the light spectrum of the sun. During the dark season this can be used to compensate for the lack of light, which has a positive effect on mood. Cerutti: “In Scandinavia, public buildings and school rooms are equipped with daylight lamps because we know that they have a powerful effect.” When using it at home, it makes sense to let such a lamp shine on you for half an hour in the morning.

Yes, says the expert, it is possible. “But not by completely suppressing negative emotions.” It has been proven that people who try this are more stressed. According to Cerutti, it’s more about redirecting your thoughts when you realize you’re constantly focusing on evil. Keeping a gratitude journal helps you break out of a negative spiral. “Every day you write down a few little things that bring you joy.” Cerutti says this also works digitally: “I personally like to take photos of things that amuse me or make me happy. I look at the photos again in bed in the evening.” The brain secretes happiness hormones and you realize that good things are happening even during a time when you feel depressed.

Scented lamps or bath additives containing essential oils are said to have a positive effect on your mood when you’re in a seasonal mood. According to experts, it is difficult to say how strong the real effect of such aromas is and whether it is due to the placebo effect. “From a biological perspective, it is interesting that the olfactory nerve is located right next to the areas of the brain responsible for memory and emotions.” That’s why many people are reminded of beach holidays when they smell sunscreen. Cerutti says anyone who finds essential oils pleasant can integrate them into daily life without hesitation. “I use aromas like this regularly because I know scents have a powerful effect on me.” But you can’t expect a cure from this.

Cerutti says it’s important to set clear boundaries. “Parts of our brain have difficulty distinguishing between reality and the images we see on the screen.” According to experts, the worrying news you read on your mobile phone in the evening causes stress and prevents you from falling asleep by causing the secretion of adrenaline. “So it makes sense not to consume news either immediately after waking up or in the last few hours before going to bed.”

During the winter months, people are more likely to skip dinner with friends because it gets dark after work, Cerutti says. “To counteract this, you ideally need to schedule your appointments so that you can leave work immediately.” If this is not possible, you should make it as easy as possible for you to leave home again. This means leaving your shoes on when you get home. “This sounds weird, but it’s effective,” says the expert. “Once you take off your shoes, put on your comfy socks, and sit on the couch, you have to overcome many obstacles to get outside again.” For many people, this alone is too much to consider due to the long working day.

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