12 Ways to Survive the Darkest Month of the Year

The time from the end of November to the second half of December, when the days are getting shorter and the nights are longer, is the most difficult period of the year for many. The bright autumn colors are gone, the pure white snow is not yet so constant, it is dark, cloudy and cold outside the windows.

Only from December 22, after the winter solstice, daylight hours will begin to gradually lengthen. And the approaching New Year will help dispel sad thoughts. And before that, so that your mood does not fall along with the thermometer, it is especially important to show attention and care to yourself.

First of all, let's turn to the basics: to prevent seasonal blues you need regular sleep lasting at least 8 hours, tasty and varied food, walks in the fresh air and other physical activity that you enjoy, such as yoga, walking, dancing, etc. And also - more support and less stress.

But there are other ways to get through this difficult period more comfortably—we’ll share them with you.

1. Add light and color

Sunlight affects the production of dopamine, serotonin and other hormones that are responsible for vigor and good mood. When we look at bright colored lights, the levels of these substances in the body also increase - which is why we enjoy fireworks so much.

However, in late autumn and winter the sun appears much less often, and you need to make up for the lack of light yourself. Use brighter lighting and decorate house with candles and hang garlands with lights. You can add colors to the interior: decorative posters, inspiring pictures, a colorful blanket - choose what will please you and help create comfort.

2. Listen to nice music

Start your day and continue it with energetic and positive tracks - preferably those that remind you of some good period or event in your life. Another great way to free yourself from negative emotions is to dance or trample them under hip-hop, rock or dubstep. And of course, sing along to your favorite performers.

3. Take care of your body

Blues not only causes heavy thoughts, but also seems to add heaviness to the body. Therefore, in the cold season it should also be given special attention. Here are methods you can try.

• Deep breathing. When we are stressed, we often begin to breathe short and erratically, which triggers the sympathetic nervous system, which is responsible for stress. As a result, anxiety and irritation increase. In addition, by holding our breath, we lose contact with the body and stop noticing our well-being - both physical and emotional. This is exactly what happens with the blues: we retreat into negative thoughts or plunge into a depressed state, sometimes without realizing it. Breathing helps “return” to the body and notice how we feel. So try paying attention to how you breathe several times throughout the day or during moments of sadness or extreme stress. And begin to take in air with your entire diaphragm, engaging your stomach. This will help bring more oxygen into the blood, restore concentration and relax. Sometimes a couple of minutes of deep breathing is enough to calm down.
• Exercises to open the thoracic spine and shoulder girdle. When we feel depressed, we often begin to slouch, and our shoulders rise and literally become “wooden.” The cold outside also makes you want to shrink. If we “open our arms,” then the brain receives a signal at the body level that there is no threat. The basic principle of such movements is raising the arms with opening the chest, bringing the shoulder blades together and stretching the spine upward. Any exercises that are aimed at this will do. For example, the famous yoga complex “Sun salutation».
• Full body massage and self-massage ears, feet, palms will help relax and will improve the emotional state, close tactile hunger, allow you to warm up, relieve swelling and disperse blood. So be sure to treat yourself this way.
• Hot shower, bath, sauna, spa also great ways to warm up the body, calm the mind and lift the mood.
• And finally, hug your loved ones often. This will add endorphins to both you and them.

4. Drink warm drinks

Such beverages They soothe well, warm, give a feeling of comfort and safety. Tea with chamomile, jam, fruits, spices, cocoa, coffee - choose any suitable option. Your favorite soup will also help lift your spirits. The main thing is to decide what you want right now.

5. Capture thoughts and images on paper

If you find yourself overwhelmed by sadness or anxiety, don't hold your emotions inside - express them on paper. Set a timer for 15-30 minutes and write down everything that comes to mind, without judgment or restrictions.

Spontaneous sketches of your condition will also do the job well. Take a pencil, pen, chalk, brush or marker - whatever tool you like - and start moving it along a sheet of paper. “Release” your hand - let your inner sense of self control it. This can also be done in electronic format - in any available drawing app.

This unloading of all thoughts and emotions can be made your daily or weekly ritual for the entire cold period. And you may not want to give it up later.

6. Don't neglect communication and creativity

The desire for isolation is a natural desire and behavior to which our psyche tends in a depressed state. However, this often only exacerbates the feeling of oppression and loneliness. It is very important to distinguish between the need to relax and recharge your “social battery” from the desire to hide from everyone in sad thoughts.

There is no need to force yourself to have fun or throw loud parties - consider your resources and capabilities. Visit an exhibition or a creative master class, join an art therapy group and get to know yourself through drawing. Try group psychotherapy, go to a quiz, stand-up comedy, karaoke, or just invite a friend for tea. Choose the option that suits you now.

7. Enjoy interacting with animals

If you don’t feel like seeing people at all, communicating with animals is also a great way to lift your spirits. Play with your pet more often - it will make both of you happy. And if he’s not there, you can go to a cat cafe, take a walk with dog friend or go on a horseback ride through the forest.

8. Try aromatherapy

The best way to drive away the blues is the smell of citrus fruits and mint. But you can try any scent you like, perhaps in the form of a cosmetic essential oil. Apply it to your wrists, neck area or under your nostrils. You can rub a couple of drops in your palms, fold them into a boat and breathe. Or buy scented candles, a diffuser, or incense sticks.

9. Watch the ASMR video

Has it ever happened to you that in response to some quiet, soothing sounds or gentle touches, light, pleasant goosebumps ran across your scalp, neck and limbs? This phenomenon is called ASMR — autonomous sensory meridional reaction.

And now ASMR content is very popular - special videos, watching which causes pleasant sensations in the body. The authors of such videos select a soothing sound or visual sequence, tap their nails on different surfaces, stroke the microphone with a brush, and perform other actions. They communicate with the viewer in a whisper or in a low voice, showing attention and care to him.

For many, such videos help them relax, reduce stress levels and fall asleep faster. You can turn them on before bed, in times of anxiety, on the way home, and even while studying or working.

10. Keep a diary of good events

Blues are often accompanied by a devaluation of good things: it begins to seem to us as if nothing special is happening in life. The best antidote to this is to learn to notice and value positive points. At the end of each day, write down at least three (and ideally as many as possible) events for which you can thank yourself and others. Or those that you are pleased to remember, for example, a warm conversation with a colleague or the smile of a passerby.

11. Don't forget about rest

Depression often blurs our days into a solid gray mass and forces us to be more demanding of ourselves. To stay clear and avoid burnout, plan time to rest. Try not to have more than two important tasks each day and be sure to do something fun, interesting and enjoyable during the week. And if you like to structure everything, keeping a diary or mood diary will also help improve your condition.

12. Help your brain create new neural connections

Due to the fact that all days seem similar to each other, the negative state can intensify. And to prevent it, it is important to replenish the treasury of new impressions so that the brain does not get stuck in dull, monotonous thoughts.

Start with the little things: change your usual route to home or work, have lunch in a cafe where you have not been before, go for a walk in another area. Try learning a new skill. New movies, podcasts, books or TV series are also suitable - although it is still better to choose activities that involve not only the brain, but also the body.

Hello everyone! I'm starting and it's not easy for me. I read everything carefully: the article, the comments. And I see that I’m making a lot of mistakes! Thanks to you, I will try to cope with my “small (60l) world.” It all started with 7 liters of round aqua and recommended for a beginner Cockerel. I got excited: I swapped all the plastic for live plants and bought a bunch of fish and snails(. Now I live with: 4 Gouramis, 7 Danios, 4 Swordtails, 4 Mollies, 2 Ancitruses, 2 Petsili, 5 Guppies, 5 Rabbit snails and 2 Zebra snails. Once a week I do a water change (drain 20, fill with 20 that have settled for three days). The filter, air and heater, and LED lamp are working. I feed the fish twice a day, a little at a time (they eat it in 5 minutes). They seem to be full, but they still eat algae, although I give them phytofood every day. No one died, thank God, but the water quickly becomes polluted and an odor appears (on the water lid). I don’t know what to do now (I realized my mistakes. But I don’t want to part with the fish, my darlings (Thank you very much!!! I regret that I didn’t see such good advice earlier. I can’t send a photo of my underwater kingdom, it’s a large file. If someone answers, gives advice, I will be very glad! Good health, peace and goodness to everyone)

How often to change the water in the aquarium and how to do it correctly