Psychologist Lang told how to deal with depression due to a long winter

“How tired of winter, this cold, this snow! I’m tired of putting on a bunch of clothes…” – the closer the end of the winter period is, the more often we hear such words from others. Apathy, laziness, bad mood, loss of strength and even depression are our companions during the long winter. If anyone loves this time of year, then, as a rule, there is enough “love” for the New Year and winter holidays, and in February everyone begins to longingly wait for the arrival of spring and warmth. MK spoke with psychologists and nutritionists about how to deal with burnout due to prolonged cold weather and bad weather.

According to psychologist Sergei Lang, the main problem is that in winter all people, without exception, experience a deficiency of vitamin D, and this, of course, affects a person’s well-being, his activity, and mood. It is no coincidence that during the winter months there is a decrease in immunity. It’s no secret that people feel better when it’s warm.

“All these temperature changes, especially what we are seeing this winter, snow, its melting, then frosts affect a person’s psycho-emotional state,” explains Lang. – And every person tries to maintain good spirits in order to be productive at work and in his family – in any case, he needs to complete work tasks, cope with household chores, etc. There are also those who fall into depression in winter, who are unable to fight their despondency from bad weather, and such people find nothing better than to “surrender” to their laziness. They take sick leave so as not to work, find any excuse to put off their work “for later,” and begin to lead a sedentary, lazy lifestyle. They don’t go to the gym, don’t meet with friends, don’t attend any events, justifying it by saying that “the weather is bad, I don’t feel well, I don’t want anything, I’m tired of this winter,” etc. All such attitudes negatively affect a person’s life.

In order to get out of this state, a person must think differently. He should think that, on the contrary, winter is the most suitable time for work, that it is much more comfortable to sit in the office in the cold, hold some meetings, etc. This is the time when you can develop your professional competencies and gain some new experience. Therefore, it is very important to give yourself just such an attitude. After all, remember, when it’s hot, you want to be in the fresh air, and not sit at your desk in a stuffy room. For many, it is much harder to work in the summer than in the winter.

I recommend sticking to a schedule and a planned daily routine at this time of year. There is no need to rely on the fact that when I have free time (“someday!”), then I will go to the gym, meet with friends, etc. – you must purposefully give yourself the attitude that “tomorrow at such and such a time I will hold this or that meeting, I will go to the pool.” And stick to this schedule at all costs. Yes, at first it will be hard, the body will protest, the sensations “I don’t feel like it,” “I don’t want to do this,” “I’ll do better tomorrow” will constantly arise, but you need to “break yourself” and force yourself to do what you planned.

Then, you need to remember that winter is the ideal time to visit theaters, cinemas, exhibitions, and concerts, because, as a rule, during this period the theater season is in full swing and film premieres take place. This helps to produce joy hormones, which have a beneficial effect on mood.

I advise everyone to give themselves the attitude that “winter is beautiful too.” It is not the time of year that is important, but your inner state, how you feel and perceive yourself during this period of time.

Nutritionist Elena Spiskova gave her practical recommendations for combating melancholy and loss of strength due to the long winter.

“The long winter months can leave us tired, sad and even irritated,” says the nutrition expert. “There are reasons for this: a lack of natural light, as a result of which the level of serotonin decreases, a deficiency of vitamin D, which is also associated with a lack of light, and a disturbance in the processes of sleep and wakefulness associated with short daylight hours.

Yes, winter can be cold, but that’s exactly the beauty of it! And the first piece of advice is to make every day special by adding bright and juicy fruits, fresh vegetables and aromatic herbs to your diet. They will not only saturate the body with healthy vitamins and minerals, but will also lift your spirits.

Second, don’t forget about water at this time of year. And to drink water with pleasure, add slices of citrus fruits or mint leaves to it for a refreshing taste and bright, albeit frozen berries for beauty.

Third. Diversify your diet with new tastes! Let there be something new from vegetables or fruits on your table every day. This will not only lift your mood, but also help you get more fiber, which we need so much. Add healthy fats to your diet, such as nuts, avocados and fatty fish (salmon, mackerel and even herring) – these products are especially required by our body during the cold season.

Tip four: move more! Instead of sitting sadly at home, go for a walk in the open air. Physical activity will not only energize you, but also lift your spirits.

Fifth. Take time to relax and meditate. Find a cozy corner in your home, treat yourself to a SPA treatment, or just enjoy the peace and quiet. Your body and soul will definitely love it.

By following these simple tips, it is quite possible to make this season full of pleasant emotions.