Fill up on light and say goodbye to the fall blues

Autumn is here, with wind, rain and cool temperatures. The days are getting shorter, the skies are usually cloudy and foggy. The dreary greyness hits the mind, we often feel tired, listless and listless. We've been hit by the fall blues. However, our happiness expert Dr. Sandra Boltz reveals an important tip that can usually lift our spirits.

via Sabrina

11/20/2018, 17:25

Herbstblues adé: Gehen Sie raus und tanken Sie Licht! — Say goodbye to the autumn blues: get outside and fill up on light!

Dr. Sandra Boltz ist Lehrerin und als Dozentin in der universitären Lehrerausbildung und Weiterbildung tätig. Die Autorin und psychologische Beraterin hat das Programm ICare entwickelt und damit bereits dem Glück von vielen Lesern auf die Sprünge geholfen. — Dr. Sandra Boltz is a teacher and works as a lecturer in university teacher training and further education. The author and psychological consultant developed the ICare program and has already helped many readers to boost their happiness.

The main reason for the fall blues

The main reason for the autumn blues is easy to find: We lack light. In winter, especially now after the time change, we are exposed to much less daylight than in summer. When the clouds cover the sun and make everything gray and dreary, our body releases less of the feel-good hormone serotonin. This has a negative effect on our mood. Instead, our body produces significantly more melatonin, which is a real fatigue killer. As a result, we often feel listless and lacking in energy.

Out into the light

The good news is that we can boost our serotonin levels and take our happiness into our own hands, so to speak. How can we do this? Get out into the light! Science advises us to spend at least fifteen minutes, or even better half an hour a day outside in the fresh air, even if the sky is overcast.

This could be a short walk during your lunch break, a bike ride to the supermarket or a nice stroll through the park straight after work. Even with an umbrella and winter jacket, exercise in the fresh air is good for you, strengthens your immune system and simply improves your mood.

Say goodbye to the fall blues

Even when the sky is gray, a walk helps to combat a low mood and boosts the production of the mood-boosting serotonin. Measurements have shown that even on an overcast winter's day, light levels of up to 3000 lux are available at midday. Indoors, on the other hand, you only get 100 to 300 lux, no matter how bright it may seem under a bright lamp.

So if you simply lack light and your mood is threatening to plummet, then let's get out! How about going for a little run today? Despite a gloomy November day? Grab an umbrella, scarf and hat and head out into the fresh air. Fill up on light and say goodbye to the autumn blues.

You can find more tips from our happiness expert Dr. Sandra Boltz in her book "ICare. 30 days. Mindfulness. Happiness", J. Kamphausen Media Group, via Amazon, 14.95 euros