Who does not know, the end of the year sadness? When it’s cold, muddy, or foggy outside, the lethargy of winter seeps in quickly. Where we go swimming, cycling or hiking in the summer, we often find ourselves on the couch in the winter. At the same time, the stress of Christmas is already looming. And the January pit will surely come. Here are some helpful tips and tricks to mentally guide you through the dark season to avoid sluggishness and stress.
1. Maintain your inner calm
Probably the most effective weapon in combating winter blues and stress: meditation. Bring yourself back to the here and now and learn to slow down even in stressful situations. Shauna Shapiro, PhD, professor of psychology and meditation expert, explains: “Neuroscience shows that through repeated, conscious practice we can redesign and improve the structure of our brain.” What it means: By meditating regularly, you can train your brain to work more comfortably and effectively. However, this requires patience. “Meditation is not a ‘quick fix’. Repetitive training is the most important and important point in changing behavior patterns,” says Shapiro.
It is known that every beginning is difficult. For those who have never meditated before, getting started can be difficult at first. That’s why it’s good to start with a meditation guide. At the wellness app Virtusan, Shapiro offers meditation courses that provide relaxation at home or work. The Loving Kindness Meditation (LKM) is particularly effective against Christmas stress and winter blues. Translated, it means loving-kindness meditation, but in German-speaking countries LKM is also often referred to as metta meditation.
“Loving Kindness Meditation is a type of mindfulness training designed to teach you how to think more positively about yourself and other people,” explains Shapiro. The goal is to wish well for others and become better at seeing the good in others and within yourself. This will increase your self-confidence.
The efficacy of LKM has even been scientifically proven, as Shapiro explains: “Studies show that people who practice LKM report less depression and stress and feel a stronger sense of connection and social bonding. Also, just ten minutes of LKM has an immediate relaxing effect. Studies also show that regular meditation can reduce inflammation and improve immune function.”
2. Get off the couch
In the fight against winter sadness, it is also important to stay active in sports, even if it is cold outside. One study shows that just 60-90 minutes of physical activity per day has a similar effect on well-being as modern antidepressants. So, even if it’s just for an hour, it’s worth getting over your weaker self and turning your back on the couch. The best thing to do is to take your sport outside and go for a run or go skiing or winter hiking in the snowy mountains.
3. Soak up the sunshine
In winter, due to a lack of sunlight, our bodies produce less vitamin D. This plays a central role in mental health as it regulates the brain messenger serotonin, an important happiness hormone. If our vitamin D levels are too low, we can even develop so-called seasonal depression. “Up to 14 percent of the population is affected,” Shapiro emphasizes. Science recommends getting at least 30 to 60 minutes of sunlight a day to avoid falling victim to the dark season. Well, how about an afternoon stroll or a meditation session on the balcony?
4. Towards the cold
Cold training can also prepare you for winter. The nervous system receives a training session through self-determined, controlled exposure to cold. You learn to control and regulate yourself in stressful situations. This will increase your stamina in the long run and make you more resilient to stress. So: even in winter, for your health, stand on the balcony or try a cold shower.
5. Resist temptation
Finally, a balanced diet helps against fatigue and stress. You’re quickly tempted to fill your stomach with sweet treats, especially at Christmas time. But be careful: Too much sugar can increase your sluggishness. It is better to rely on dark leafy vegetables such as cabbage, broccoli or spinach. Contains important micronutrients. He already knew Popeye. They are most useful in soup form.
resources:
Xianglong Zeng, Cleo PK Chiu, Rong Wang, Tian PS Oei, Freedom YK Leung: The effect of loving kindness meditation on positive emotions: a meta-analytical review
Barbara L Fredrickson, Michael A Cohn, Kimberly A Coffey, Jolynn Pek, and Sandra M Finkel: Open Hearts Build Lives: Positive Emotions Encouraged Through Loving Kindness Meditation, Ultimately Build Personal Resources