Smoky voices, melancholy melodies, blues touches our hearts with its emotional intensity. Sadness can have a special aesthetic, but the winter blues only paralyzes. Everything becomes heavy. In the morning, our limbs ache when we have to get up in the dark but would much rather sink back into sleep with the covers over our heads. The desire to be active, to do things, even sport, drove us outside in the summer, but now it has gone without a greeting with the first November fog.

Lights out, melancholy on

The reason for the depressed mood is the lack of daylight. Light produces serotonin in the body, which makes us cheerful and happy. Because the hours of sunlight are few and far between in the fall and winter, the body produces a surplus of melatonin. The sleep hormone is actually only released at night in the dark and as a result we become tired, even if we have slept enough. We are drained of energy, dissatisfied and bad-tempered. And we want it to go on like this until February? That's not an option. We can take many small steps to escape the low mood.

Get outside and get moving

Experts recommend spending at least half an hour outside every day. Not just to get the circulation going, but to get as much light as possible. Even on a gray, cloudy day, natural daylight is still much stronger than indoor lighting. And if we also exercise outside, this boosts the production of the happiness hormones endorphin, serotonin and dopamine. We feel good. By the way, it doesn't have to be an hour-long jog, a walk is a good start.

Turn towards the light

Light therapy lamps can also have a positive effect. Their light output is around 10,000 lux. For comparison: light has 100,000 lux on a bright sunny day, 3000 to 5000 lux on a dark winter's day and around 400 to 500 lux in normal indoor lighting. We recommend 15 to 30 minutes a day in front of the light therapy lamp, for example first thing in the morning at breakfast.

Plan your day

If our internal clock is disturbed by the lack of daylight, we need to establish a winter rhythm by structuring our day. To avoid upsetting your sleep rhythm, you should not sleep in too late at the weekend - otherwise you will get a mini jet lag.

Avoid stress

Stress can exacerbate a low mood, which is why overwork and additional tasks should be avoided as much as possible during the darker months of the year. Courses on how to deal with stress are offered by adult education centers, for example, and current alternatives are online courses. Statutory health insurance companies often cover part of the costs for these seminars.

Maintain contacts

Even if it is difficult in these times, we should maintain our relationships with friends and family. This can also be done by Skype or telephone and, of course, in small groups on a walk.

Cuddling and feeling closeness

Doctors know that just ten minutes of cuddling a day brightens the mood. This is because touching causes certain hormones and neurotransmitters to be produced in the brain, which then have a positive effect on your physical condition. If you are touched for longer than 20 seconds, you release the happy substance oxytocin and the body's own endorphins.

Eat well

Some foods such as nuts, amaranth and quinoa, wheat germ and oatmeal, soybeans and eggs contain the amino acid tryptophan and thus ensure a supply of serotonin in the body.

Support from nature

The seeds of the African black bean (Griffonia simplicifolia) contain 5-HTP (5-hydroxytryptophan), which is converted in the body into the "happiness hormone" serotonin. This gently and naturally supports the body during the darker months of the year. Our Organic 5-HTP Griffonia Tablets provide the world's first 5-HTP in organic quality. Particular attention should be paid to the organic quality of food supplements so as not to burden the body with additional toxins or synthetic ingredients.

Caution: Depression instead of winter blues?

If you suffer from a constantly depressed mood, listlessness, tiredness, physical complaints such as back or stomach pain and/or the symptoms are very severe, please seek medical advice. Depression is a serious illness and must be treated with psychotherapy and, if necessary, medication. Initial guidance is provided by the self-test on the website of Deutsche Depressionshilfe.