Scientists have named ways to cope with the winter blues

With the onset of winter and the shortening of daylight hours, many people are faced with a violation of energy, mood and daily routine. This condition is called winter blues and, in a more pronounced form, seasonal affective disorder (SAD). This was reported on November 5 by Popular Science magazine.

Although the exact cause is unclear, it is believed that this is due to a lack of natural light, a violation of biorhythms and a decrease in serotonin levels. Low light levels contribute to a decrease in serotonin, while melatonin levels remain elevated during the day. This leads to increased drowsiness and fatigue.

Clinical psychotherapist, associate professor of the Department of Social Work at Maung Royal University Gio Dolcecore noted that conscious actions and a structured approach help mitigate the impact of winter on the psyche. Among the effective methods, he named regular social contacts, staying outdoors, increasing joy and practicing mindfulness.

In winter, people may feel sluggish and unmotivated. In this case, developing small but purposeful cases can help. According to behavioral psychology research, structured actions can increase motivation. It is recommended to plan some meetings, walks or joint work, which will serve as a kind of anchor while reducing energy. This will help to cope with lethargy and a sense of isolation.

Another useful tool can be "body duplication" — performing tasks in parallel or synchronously with someone, personally or virtually. This includes watching the same movie from different locations, talking on the phone while folding laundry, and so on. It promotes responsibility and strengthens bonds. Such structured social procedures belong to the elements of cognitive behavioral therapy.

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Dolcecore also recommends going outside more often, despite the increased temptation to stay at home in cold weather. Even a short stay outside can be beneficial, because even on cloudy days, exposure to natural light helps regulate circadian rhythms, improve sleep and mood. Light therapy is also called one of the most effective methods of treating SAR.

Small acts of pleasure can contribute to the gradual reconfiguration of the brain to more positive states. Any activity that promotes "flow" can awaken joy. This state occurs when the complexity of the task and skill are in perfect balance. However, the types of such activities vary depending on the individual and can range from puzzles and video games to cooking, drawing, knitting or poetry. The effect is also enhanced by joint activities, laughter and hospitality.

According to the publication, attention should also be paid to moments of silence. Daily leisure activities can include practices such as meditation and mindfulness, which help reduce stress and depression by improving attention, emotional regulation, and reduced brooding. It is noted that even 10 minutes of conscious concentration on the present can reduce stress.

Instead of just surviving the winter, we can consider this time of year for learning, adaptation, and resilience development. These strategies will not eliminate the problems that arise with short days or cold weather, but research shows that they can mitigate their effects on mood and well-being.

Earlier, on November 4, Dr. Karin Johnson, a sleep medicine specialist and representative of the American Academy of Sleep Medicine (AASM), a global network of specialists in the field, pointed to increased lethargy with the onset of autumn and winter. According to her, often in the cold season, a person experiences severe drowsiness due to an increase in melatonin levels, circadian rhythm disturbances and spending more time indoors.

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