This is how to make up for the lack of sunshine.
Sadness, loss of interest in everyday activities, craving for sugar, fatigue upon waking… These symptoms often appear in the fall or at the beginning of winter and last until spring, particularly in women and children. They characterize a form of so-called “seasonal” depression because it is caused by the reduction in natural light.
Tip #1: Advance your alarm clock
What if you took advantage of the time change to get up earlier in the morning? Getting up at dawn allows you to take advantage of a time slot to do something other than work: play sports, read, write or even meditate… Regardless, the idea is to keep time for yourself. An anti-stress tip that also allows you not to be in a race against time so early when the alarm goes off. The only condition: do not go to bed too late (10 p.m.-11 p.m. max) and sleep an average of 7 hours per night (ideally 8 hours), depending on your needs.
Tip #2: Go for a walk in the forest
If phototherapy doesn’t appeal to you, you can simply treat the lack of light… by exposing yourself to natural light! Question of common sense. Except that at the end of October, you tend to cocoon at home, and therefore unknowingly aggravate your gloom a little more. Bad reflex! Even if the weather is less forgiving these days, make the most of the sunny hours, especially during the weekend! And that’s a good thing, nature shows its most beautiful colors… Bundle up in your coat and go for a walk! There’s nothing better to decompress and regain energy.
Tip #3: Chew 1 square of dark chocolate
It is well known that chocolate is beneficial for health and morale. Its euphoric, anti-fatigue and anti-depression action acts directly on our good mood. However, you should prefer dark chocolate, which contains less fat and sugar than milk chocolate and white chocolate. We can even eat a square a day for our greatest pleasure.
Tip #4: Do light therapy
Seasonal depression sets in at the beginning of fall, generally in the days following the change to winter time. The fault is melatonin, the sleep hormone secreted only in the absence of light. And as the days get shorter, your body is exposed to less light, making melatonin more active. Your biological clock is disrupted: you feel sluggish, tired… To compensate, you can try light therapy sessions, which consists of treating with light. Stand for 30 minutes a day in front of a light therapy lamp which emits artificial light. Some doctors practice light therapy in their office. But there are also lamps that can be used at home. You can also expose yourself to the sun’s rays, especially during a walk.
Tip #5: Listen to music
Soothing, relaxing, pain-relieving… The benefits of music on health and on our brain in particular are no longer in doubt. Neuroscience researchers had developed a mathematical equation to select the 10 songs that make you happiest. According to them, three criteria are necessary for a song to really have the ability to give us a feeling of joy: positive lyrics, a tempo of 150 beats per minute and a major key. Verdict? They recommend listening to “Don’t Stop Me Now” by the group Queen, “Dancing Queen” by the Swedish group Abba, “Good Vibrations” by the Beach Boys or even “Happy” by Pharell Williams.
Tip #6: Go jogging
It is recommended to practice physical activity (preferably in the morning and outdoors) to keep in shape and morale. So, for the bravest, forget about the gyms, which are sometimes dark and dreary. If you are in a gloomy mood, opt for a running session in the forest or simply in a park, in the fresh air. It’s not yet cold enough to discourage you, it’s a good time to get started! Jogging has many benefits: with 850 calories burned per hour on average, it works almost all the muscles and contributes to our heart health. Better still, this sport helps strengthen the abdominal core.
Tip #7: Drink infusions of this plant
And why not plants to deal with this temporary seasonal depression? At the top of the plants to favor: St. John’s wort and bergamot. The latter stimulates the production of melatonin. As for St. John’s wort, this plant with five yellow petals, which flowers at the beginning of summer, it is recognized for its antidepressant properties. Used since the Middle Ages to treat neurological disorders (anxiety, migraine, irritability, etc.), this plant is prescribed as first intention in Germany to treat mild depression (i.e. apart from real depression). Seek advice from a specialist pharmacist for the dosages of St. John’s Wort.
Warning: St. John’s wort can disrupt the effectiveness of the contraceptive pill, you should avoid it if you take it. Same thing for other medications.
Tip #8: Plan a vacation
The end of the year is approaching and for you, it is already time to take stock. Maybe you haven’t progressed as you hoped? But that’s no reason to let yourself get depressed! The good resolutions we make on the morning of January 1st, very little for you. Now is the time to take the lead and challenge yourself. Whether professional or personal, making plans helps keep morale high. And because it is essential to preserve moments of relaxation, why not think about your next vacation? If the lack of sun really affects your mood too much, maybe it’s time for you to plan a (real) sun cure in November-December, somewhere in the tropics… Nothing like real light of the day to recharge the batteries.
Tip #9: Rediscover the pleasure of eating seasonal fruits and vegetables
If declines in form and bouts of depression are common in the fall, it is also because we are more deficient in vitamins. As we spend less time in the sun, we assimilate less vitamin D. So, to recharge your batteries before winter arrives, take advantage of delicious seasonal fruits and vegetables. These superfoods have nutritional benefits thanks to their richness in certain minerals, vitamins or trace elements. They have a real protective role against certain diseases, infections or inflammations. Avoid having a series of colds and other infections, which also helps to keep your spirits up! And to warm up your Sunday evenings, why not prepare a delicious homemade soup?