The days are shorter and darker, it is cold outside and there is little sunlight during the day. These are all factors that may make you feel less comfortable in your own skin. Many people suffer from the December blues, or winter depression, in the winter. Prevention is better than cure, so we would like to explain to you how to prevent the December blues and how to get rid of them if you already suffer from them.
What exactly are the December blues?
The December blues are actually very easy to explain. Because your day and night rhythm is disturbed more quickly in winter, you suffer from the December blues. The biggest cause of this is the lack of light. It is dark outside a lot, the light is less bright outside and this all affects your biological clock. This causes your brain to produce certain substances differently, such as the substance melatonin (the sleep hormone). For example, this makes you sleepy more quickly if you spend a lot of time in the dark and makes you feel depressed more quickly in the winter.
How do you recognize December blues?
We would of course prefer to avoid getting the December blues, but how do you recognize the December blues? If you suffer from the December blues, you are tired, you need sleep, there is a shift in your day and night rhythm (this makes you feel ‘awake’ later and later), you are irritable and have a poor concentration. You also feel gloomy, you enjoy things less, you have less need for social contacts and you want to cut yourself off from the outside world. Sometimes you also gain weight, your appetite increases and you feel like you are less balanced. But how do you get rid of these December blues?
Provide plenty of light
The first and most important thing to prevent December blues is to ensure sufficient (day) light. Going outside during these cold days doesn’t sound very attractive, we know. However, it is important to go outside occasionally during the day and seek out daylight. This way you signal to your body that it is daytime and your biological clock does not get confused. Do you really not feel like going outside? Then sit by the window every now and then and look outside. This also helps you get enough daylight.
Exercise enough
In winter you may be more inclined to lounge on the couch or go to work by car. We get that. But it is still better to get extra exercise (where possible). Cycle or walk to work, go to the gym or take a short walk at lunch. Why is this important? When you exercise/exercise, the chemicals endorphin (the feel-good hormone) and serotonin (happiness hormone) are released and the cortisol level (chemical that causes stress) decreases. This way you feel happier, experience less stress and feel less depressed.
Eat healthy
During the holidays there are delicacies on the table at every turn. And we totally understand if you enjoy this every now and then, that’s okay too. But in general, maintain a healthy diet. If you feel bad, sugars (but also alcohol, for example) are real culprits. Healthy food is good for your mood, your energy level and your health. So choose an apple instead of that cookie next time. Also make sure you get enough vitamin D. Vitamin D is found in oily fish such as salmon, herring and mackerel. If you don’t get it from your diet or daylight, vitamin D supplements are a good option. Always ask for advice from a nutritional specialist or in a drugstore.
