It’s getting even colder, darker and downright unpleasant out there. The lack of sun in particular is hard for us to take. And that can actually get us down. We often feel tired and drained during the winter. For many people, it can be a real mood killer. But how can you remain active and positive at this time of the year? Our 5 tips will show you how – with a good diet, plenty of exercise and the right mental attitude – you can get through the winter in a better mood. Bye bye winter blues!

Tip 1: Good vibes only!

Life is too short to drag ourselves from day to day in a bad mood. Especially in winter, you really need to pamper your soul and, in this way, ensure a better mood. Keep snug and cosy at home. Your favourite music, which will get you up out of bed with a spring in your step on a dark winter morning, will help in this regard. How about a little dance in the sitting room? Light a candle and discover the soothing effect of essential oils. They can really inspire your mood. Geranium oil boosts energy, lavender has a calming effect and black spruce promotes inner balance. And because it gets dark earlier in winter, you can finally manage to read your favourite book and enjoy a pot of hot fruit tea.

Tip 2: Exercise every day

Exercise is the secret to a better mood in winter! Don’t worry, that doesn’t mean you have to be a top athlete. But daily activity will help to keep you feeling balanced, energised and cheerful during the cold winter months. Endurance sports, like jogging, cycling or swimming, are particularly good at promoting positive feelings. At the same time, you can get an extra dose of sunshine if you exercise in the fresh air (even if the sun tends to keep itself hidden at this time of the year). Spending time outdoors in turn stimulates the production of vitamin D. The “sunshine vitamin”, as it is known, is involved in a variety of processes in the body, strengthening bones and impacting muscle strength. Equally, a lack of vitamin D will also have an effect on our mood and state of mind. Vitamin D can only be absorbed from a very small number of foods, thus sunlight is our most important source for this beneficial micronutrient. Our tip for spending more time outdoors: cycle to work and go for a walk at lunchtime.

Tip 3: Feeling good in the sauna

Our Scandinavian neighbours, who famously endure particularly long, dark winters, can show us the way: a trip to the sauna is a surefire well-being hack for the winter months. The hot steam bath relaxes body and soul, and stress is simply “sweated away”. The cold temperatures outdoors, which challenge us and deplete our energy, are one reason for a bad mood during the winter. In the sauna, the hot air and subsequent cooling boost our metabolism, all of which benefits our skin, organs and muscles. In the long term, saunas can even improve our blood pressure, respiratory rate and immune system. That sounds like a hot mood boost for the winter!

Tip 4: Eat more colours!

Healthy eating lifts the spirits! Another tip for surviving the winter in a better mood is therefore to eat the right food. Bananas in particular have a mood-enhancing effect as, in addition to tryptophan, they also contain vitamins A, B1, B2, B3, B5 and C. Flax seeds are an excellent source of omega-3 fatty acids – super for mental performance. Dates, nuts, avocados, chillis and – every now and then – some dark chocolate will also benefit our sense of well-being in winter. As a general rule, eat colourful and vitamin-packed food during this cold time of the year. Bowls, like our fruity Buddha bowl with cod, as well as our colourful couscous salad and warming turmeric porridge with banana, are perfect for the winter months and are bound to put you in a good mood.

Tip 5: Off on holidays – now or later

Who doesn’t dream about it? Spontaneously escaping the cold and wet winter weather and enjoying some sun, sand and sea. But you don’t necessarily have to board a plane to enjoy this adventure. Instead, make yourself a “mood board”. Simply visualise your most beautiful holiday dreams on a magnetic board or noticeboard. Cut out photos of isolated islands, roaring waves and sunny beaches; stick up old postcards or inspiring words and take yourself away mentally to a warmer place. Every time you look at your collage, you will internalise this positive feeling and tackle the winter blues in a creative way. And who knows – perhaps you will soon find yourself at your dream destination in reality.

Enjoy every day!

Your Dole Team