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Feeling Low During Winter Months?

Do you feel tired, irritable, moody, or depressed during the cold winter months? Well, you are not alone. As the days get shorter and the temperatures begin to drop, the idea of the “winter blues” is not something to be dismissed.  The shorter days and less sunlight can impact your mood and productivity levels. In reality, sunlight affects our internal rhythm, which change serotonin levels in our brain.

Serotonin is a chemical produced by our brain that stabilizes our mood, feelings of well-being, and happiness. This hormone impacts our entire body. It also allows brain cells and other cells to communicate with each other. Serotonin helps with sleeping, eating, and digestion. When our brain produces too little serotonin, it can lead to depression.

According to the National Institute of Mental Health, changes in serotonin levels an cause lower energy levels, a loss of interest in things that once you joyed and feeling tired or lethargic. Without enough sun exposure, serotonin levels can decrease.

So what can you do to improve your mood during the winter, cold moths?

Balanced diet You might be craving for high in fat, sugar and carbohydrates food, however stick and strive to eat healthy. Be sure to eat vegetables, plant proteins, whole grains, fruits and nuts.  These foods will give you minerals and vitamins you need to maintain your energy. Add vitamin D to your diet in form of supplements.

Exercise as much as you can. You will need to overcome your tiredness at the beginning, but once you start it, I can guarantee you, the level of endorphins you get inside your body will improve your mental health and boost your energy level.

Try Light therapy  go outside for 30mins or expose yourself to artificial light so that the symptoms of your winter blues decrease.

Increase social interactions and FIND NEW FRIENDS. In winter and even during other seasons interacting with family, friends or colleagues can support your mood. Even virtual interactions can help you to feel connected. Moreover, try to deepen your friendships and make effort to get to know the other person. Personally, I think its very important that each of you has a friend/ a good friend or even a best friend in school so its make more fun to be in school. How about you start saying: “Hello! ” to everyone you meet in school today? Maybe next day the person you said Hello to might become your best friend.

If you feel  low reach out to people you think might support you in any way. Do not hold the sadness inside! Do something about it! Talk to your school psychologist, or your class teacher or your best friend. In our school we even offer Coaching for teenagers. Your personal coach will help you to gain you a new perspective on your relationships or will help you to select the university or prepare you for difficult conversations at home or school or will help you to manage better stress and anxiety. Please get in touch with your school psychologist if you need your personal coach.

Luckily the Spring is round the corner and we will see more of the sun and feel much happier and better!

Best Wishes to you all!






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