Even at the end of winter when the days start to get longer, it is common to feel seasonal depression. 5 simple and effective anti-depressant actions to be in great shape at the start of Spring!
Practicing light therapy: getting some sun
Our biological clock is largely regulated by the capture of light through the retina. Indeed, when our eyes are exposed to sunlight, the light that stimulates the retina triggers the production of serotonin in the brain. This neurotransmitter, often called the “happiness hormone,” has a beneficial effect on mood. This is why light therapy is used both to recover from jet lag and to combat seasonal depression linked to the loss of sunlight when the days get shorter. In spring, we make the most of the sun when the weather is nice. The beneficial effects can be felt quickly when waking up and sleeping since our internal clock is reset, but also on dynamism and enthusiasm. Be careful: exposure to blue light generated by screens can inhibit the secretion of melatonin. Exposure to natural sunlight is therefore particularly recommended if you work on a screen!
In practice:
- In the morning, open the shutters and curtains wide and look at the sky
- walk outside daily, even when the sky is overcast, the light is stronger than indoors
- sunbathe whenever possible, even for a few minutes
- At home, opt for white walls that reflect light
- use a light therapy lamp to compensate for being indoors if you can't get out much
Strengthen yourself: take a nutrient cure
While it is always best to get your vitamins and minerals from your diet, you can also take dietary supplements when the seasons change. If spring is slow to arrive, continue to strengthen your immune system. Essential nutrients :
Vitamin C
Energizing, it prevents energy drops and strengthens immunity against microbes. It is found in kiwi, oranges, red pepper but also broccoli and parsley. In food supplements we prefer acerola.
Vitamin D
Valuable for assimilating calcium, it is produced by the body when it receives the sun's rays. As it can be lacking in winter, it is absorbed through fish, dairy products and eggs. Otherwise, cod liver oil is the ideal supplement.
Magnesium
This anti-fatigue and anti-stress mineral is essential for the proper functioning of the body because it intervenes at multiple levels and fixes vitamin C. As a food supplement, it is more or less assimilated: prefer formulas indicating "byglicinate, citrate or malate". Magnesium is found in almonds, cashews, seafood, cocoa or even algae. Coupled with vitamin B6, it is even better assimilated.
Stimulate your body: practice self-massage
When energy is still low, self-massage helps stimulate the body and circulate vital energy. Self-massage can be instinctive: pressure on painful areas such as the shoulders, small taps and frictions when getting out of bed to wake up the body at the same time as the mind. Standing, sitting or lying down, and even in public, who has never seen someone massage their temples or neck at the end of the day at work?
We can also make it a special, regular moment where we will draw inspiration from ancestral techniques such as acupressure. Also called digitopuncture, this technique consists of stimulating acupuncture energy points to provide overall well-being and prevent metabolic dysfunctions.
In the evening before going to sleep, in the morning when waking up or during the day when you are feeling tired, simply press the tense areas with your fingertips, rub the skin if you are cold, make movements with the palms of your hands or with tools (such as gua sha) or tap your limbs, your head, and even your face, or massage the scalp with your fingertips.
Positive: playing with color therapy
Color therapy, chromotherapy or chromatherapy, influences morale through colors. To avoid "getting down" and "seeing life through rose-colored glasses", you just need to put the right colors in your daily life, but above all, in front of your eyes! Indeed, the eyes do not perceive infrared or ultraviolet, but the wavelengths that correspond to the colors of the rainbow. Depending on the shade that the brain receives through "cones" located in the eyes, the body will emit hormones that will influence our mood, our emotions and even the systems of our body.
In practice:
Overall, warm colors are considered stimulating and cold colors are considered soothing. Blue is the color of creativity, sleep and communication. Red is the color of fire, libido and energy. Pink is the color of hope, optimism and romance, green, the color of nature, is an anti-stress and a guarantee of serenity. Purple is mystical, it is the color of dreams, reflection and concentration while yellow symbolizes joy, it is the color of dynamism, sunshine, enthusiasm. Just add some to your decor, your clothes... or your plate!
Being Mindful: Embracing the Changing Seasons
When spring is long overdue, we complain about the "bad" weather. So we might as well try to wait and prolong the little pleasures of winter. That's the whole concept of hygge and lagom, that is to say, nourishing ourselves with the little pleasures of a cocooning daily life to feel happy. Light some candles, bake a cake, wear your big sweaters again until the temperatures really rise. And take advantage of it to tackle the big spring cleaning!
To keep your spirits up and in shape, simple actions can affect the body and mind, stimulate the senses and thus fully enjoy the present moment.
