Winter mood "collapse"? Don't panic, these tips will help you see the sun again!

Every winter, many people often feel as if their energy has been "drained away". They find it difficult to concentrate and are easily distracted and dazed while working or studying, which leads to a significant drop in work efficiency. Or they suddenly feel sad and depressed for no apparent reason and find it difficult to be truly happy. They also feel indescribable fatigue and sleepiness. Even if they have a long period of deep sleep, they still yawn in the morning!

Perhaps those who have not experienced this feeling may think that people who describe these symptoms are being too hypocritical. In fact, the phenomenon of depression in winter is a psychological phenomenon called Seasonal Affective Disorder (SAD) [1]. It is a common problem that occurs in the daily lives of ordinary people and is affected by many factors. Let us discuss why it is easy to feel depressed in winter.

First, seasonal changes may affect the body's biological clock, which in turn affects sleep quality, leading to disruptions in sleep patterns and daily rhythms. This further exacerbates mood swings and fatigue. In winter, the days are shorter and the nights are longer, with less sunlight. Many psychological studies have found that light exposure is closely related to depression, because light exposure directly affects the secretion of serotonin and melatonin in the human body, and these two substances are closely related to a person's emotional state.

Secondly, in winter, the amount of exercise is reduced, the body's functions decline, the metabolism slows down, and the blood circulation is poor, which can easily make people feel tired and weak.

In addition, cold weather limits people's opportunities for outdoor activities, reduces social interactions, and increases loneliness. Therefore, people are prone to negative emotions such as listlessness, upset, sadness, loneliness, and loss of interest in winter; and for friends who are prone to tension and anxiety, the combination of cold weather and year-end work summary and other stress factors may also cause negative emotions to continue to amplify.

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So how do we maintain an optimistic attitude?

1. Get some sunshine: Go out on sunny days, such as taking an afternoon walk; try to increase the amount of light exposure indoors, and improve the problem of insufficient light by using bright lights and sunbathing. Sunbathing in the morning and evening is especially beneficial, as it can replenish the body's lack of vitamin D3.

2. Actively socialize: Keep in touch with family and friends and participate in group activities. Whether through phone calls, WeChat or face-to-face communication, regular communication with family and friends is an important way to get emotional support.

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3. Insist on proper physical exercise: It helps to put aside worries and improve mood. In winter, you can choose low-intensity aerobic exercise, such as Tai Chi, walking, jogging, and practicing Ba Duan Jin [2]. Clinical studies have shown that exercise is not only good for physical health, but also can improve emotional state, significantly improve the quality of life, and reduce depression symptoms. It is recommended to exercise 3 to 5 times a week, half an hour each time, and try to choose outdoor activities.

4. Pay attention to nutritional balance: Eat more bananas, citrus fruits, green leafy vegetables, etc., and reduce the intake of greasy, salty, and sweet foods. Maintain a balanced diet and eat foods rich in Omega-3 fatty acids, such as deep-sea fish, which can help improve brain function and relieve depression symptoms. At the same time, avoid excessive intake of high-calorie foods to prevent the stress caused by weight gain.

5. Get enough sleep: To relieve mental stress, go to bed as early as possible in autumn and winter, and avoid staying up late and lying in bed.

6. Health care in traditional Chinese medicine: From the perspective of traditional Chinese medicine, winter should be spent on rest and keeping a peaceful mind. You can calm your mind by reading, writing, appreciating flowers and plants, listening to music, etc. At the same time, diet therapy is also an important part of health care in traditional Chinese medicine. You can choose some warming foods to supplement the calories and nutrients needed by the body.

Summarize

When we are trapped in the vortex of negative emotions, our vision will become narrow, and we may even feel that there is no solution. In fact, this is because you are trapped by negative emotions. As long as you want to get out of it and try some of these methods, you will definitely be able to get rid of the troubles of negative emotions. When you accept, support, and care for yourself enough, nothing can defeat you. Taking the first step bravely may be the beginning of a turnaround.

As long as our hearts are full of sunshine, no matter how the weather changes, we will always feel the warm sun in winter!

References:

[1] Li Peipei, Tan Bo, Huang Xiaonan, et al. Research progress on seasonal affective disorder[J]. Chinese Journal of Traditional Chinese Medicine, 2019, 34(07): 3135-3137.

[2] Feng Lin, Li Li, Tang Junze, et al. Meta-analysis of Ba Duan Jin in improving depressive symptoms [J/OL]. Journal of Harbin Institute of Physical Education, 1-10 [2025-01-06]. http://kns.cnki.net/kcms/detail/23.1243.G8.20241225.1807.010.html.

Source: Chongqing Science Writers Association

Written by: Mr. Zou Science Garden: Chief Technician Chen Li, Chief Technician Yao Hong, Chief Technician Zou Jingbo; Tongliang District Center for Disease Control and Prevention: Chief Physician Chen Xin, Hechuan District Center for Disease Control and Prevention: Chief Technician Chen Jinsi

Audit expert: Li Hanbin

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