Who doesn't know it: As soon as it gets rainy, colder and darker outside, many slide into a mood and training hole.
One thing is certain, the so-called autumn blues is no myth.
What exactly is an autumn blues?
In the dark time of the year, many would prefer not to leave the house at all. Even if you have slept the typical eight hours, you are still tired all day long.
Those who are hit by the autumn blues feel lacking in energy and have little motivation to go to work, do sports or do something with friends.
It's obvious that this will affect the mood.
Where do the autumn blues come from?
The reason is that there is less daylight in autumn and winter than in summer. Light generates in the body Seratonin - a hormone that makes you feel alive and happy.
If the body does not get enough light, it produces instead an excess of melatonin, the so-called "sleep hormone", which is actually only released at night in the dark.
As a result, the inner clock gets out of sync and one quickly feels limp and lacking in drive.
With these 5 tips, you can counteract the autumn blues:
1. get up early
Sleeping in at the weekend is a real must for many people. But psychologists recommend just the opposite in the dark season: the early bird catches the worm.
A structured daily routine and rituals help the brain to get into a winter rhythm. One should therefore make sure to get up at about the same time every day.
If you stay in bed forever on Saturday and Sunday, you will have a mini-jetlag during the week and, as is well known, it will upset the rhythm at any time of the year.
2. morning walks
Daily walks in the morning help to improve your mood considerably. Experts recommend spending at least half an hour a day outside.
Exercise in the fresh air not only stimulates the circulation, but also releases endorphins, which create a euphoric feeling in the body.
The sunlight also helps to keep the inner clock on its toes.
5. exercise
Even though many people are less able than usual to motivate themselves to train on grey autumn days, it is well known that they are not as well motivated as usual: Sport makes you happy!
Since the body releases hormones such as endorphin, serotonin and dopamine during exercise, mental well-being is increased. After training, you automatically feel happier!
In addition, athletes rarely have problems with their serotonin balance.
6. laugh
No matter if it is by a good joke, tickling or funny memories: Once you start laughing, your body activates over a hundred muscles.
The bronchi are ventilated, the cells receive more oxygen, muscles relax and the heart and circulation are stimulated. In addition, laughing slows down stress hormones and provides a supply of serotonin.
The longer and the more often you laugh, the more intense the effects.
8. cuddling
The autumn blues can really take it out of you. To supply the body with happiness hormones again, there is a quick solution: cuddling.
Already after 20 seconds of touching the lucky substance oxytocin and the body's own endorphins are released.
Just ten minutes of cuddling a day is enough to lighten the mood. The reason: Touching causes certain hormones and neurotransmitters to be produced in the brain, which have a positive effect on the physical condition.
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Wet, cold and gray - when the days get shorter and shorter, it hits many people's minds We will explain to you what exactly the 'autumn blues' are, where they come from and what helps against them.
Who doesn't know it: As soon as it gets rainy, colder and darker outside, many people slide into a mood and training hole.
One thing is certain, the so-called autumn blues is no myth.
What exactly is an autumn blues?
During the dark time of the year, many people prefer not to leave the house at all. Even if you have slept the typical eight hours, you are still tired all day long.
Those who are hit by the autumn blues feel lacking in energy and have little motivation to go to work, do sports or do something with friends.
It is clear that this has an impact on the mood.
Where does the autumn blues come from?
The reason: In the autumn and winter time there is less daylight than in summer. Light produces seratonin in the body - a hormone that makes you lively and happy.
If the body does not get enough light, it produces instead an excess of melatonin, the so-called "sleep hormone", which is actually only released at night in the dark.
As a result, the inner clock goes out of sync and you quickly feel limp and lacking in drive.
With these 5 tips, you can counteract the autumn blues:
1. get up early
Sleeping in at the weekend is a real must for many people. But psychologists recommend just the opposite in the dark season: the early bird catches the worm.
A structured daily routine and rituals help the brain to get into a winter rhythm. You should therefore make sure to get up at about the same time every day.
If you stay in bed forever on Saturday and Sunday, you will have a mini-jetlag in the week, which, as is well known, confuses the rhythm at any time of the year.
2. morning walks
Daily walks in the morning help to improve your mood considerably. Experts recommend spending at least half an hour a day outside.
Exercise in the fresh air not only stimulates the circulation, but also releases endorphins, which create a euphoric feeling in the body.
The sunlight also helps to keep the inner clock running.
5. doing sports
Even if many can motivate themselves on gray autumn days worse than usual to the training, is known: Sport makes you happy!
Since the body releases hormones such as endorphin, serotonin and dopamine during exercise, mental well-being is increased. After training, you automatically feel happier!
In addition, athletes rarely have problems with their serotonin balance.
6. laugh
No matter whether by a good joke, tickling or funny memories: As soon as you start laughing, more than a hundred muscles become active in your body.
The bronchi are ventilated, the cells get more oxygen, muscles relax and heart and circulation are stimulated. Laughing also slows down stress hormones and provides a supply of serotonin.
The longer and the more often you laugh, the more intense the effects.
8. cuddling
The autumn blues can really get you down. To supply the body with happiness hormones again, there is a quick solution: cuddling.
Already after 20 seconds of touching the lucky substance oxytocin and endorphins are released.
Just ten minutes of cuddling a day is enough to lighten the mood. The reason: Touching ensures that certain hormones and neurotransmitters are produced in the brain, which have a positive effect on the physical condition.
