Gray clouds.

Short days.

Constant cold.

And still so many weeks until spring.

December was still bearable: Christmas and New Year’s Eve offered plenty of joy and distraction.

The weeks and months that followed seem all the more dreary. When the last fairy lights have gone up, the world seems to sink into a wintery desolation.

Or to put it another way, the length of the months in January feels something like this: Jannuuuuuuaaaarrry, Feeebruary, Maarch, Aprill, May, June, July, Augu, Sep, Oct, No, D.

There is a reason for the agonizing length: in January, the sun shines for an average of 45 hours, and in February it doesn’t look much better. By comparison, in July it shines down on us for 237 hours.

So it’s no wonder that the winter blues with snow, frost and bad moods are just around the corner.

But you can do something about it: read our tips against the winter blues now!

Symptoms of winter blues

You can tell that you are struggling with the winter blues by symptoms such as listlessness, tiredness and sadness.

You struggle to get out of bed in the morning and during the day you feel like you only wake up after your third coffee or energy drink. You find it difficult to concentrate in lectures and when studying.

Winter blues can feel similar to seasonal depression, but there are differences. Generally speaking, the symptoms of seasonal depression are more severe.

You should therefore always consult a doctor to find out what is causing your symptoms.

Tips against the winter blues

Fortunately, there are effective measures to prevent the winter blues or to significantly alleviate them if they are already there.

More light

Light is what we miss most in winter. In January and February, the sun sometimes hides for days and weeks.

This becomes a real problem in the long run, as sunlight controls the production of important endogenous substances such as vitamin D, which make us feel balanced and happy.

Daylight lamps can help here, with the cheapest ones costing around 40 euros. Daylight lamps are available in different strengths, so you should read the instructions for use and try them out.

Vitamin D

Our body needs sunlight to produce vitamin D.

In our latitudes, however, there is only enough sunlight for this from March to October, and even if you get plenty of sun during these months, your stores will be empty sooner or later in winter.

Vitamin D is responsible for numerous important processes in your body:

  • Promotes the absorption of calcium and magnesium
  • Supports the activities of immune cells
  • Helps with the regulation of tissue renewal
  • Is involved in the regulation of neurotransmitters (mood)

These are just some of the functions that vitamin D has.

In other words, a vitamin D deficiency has a massive impact on our physical and mental well-being.

The figures show that this deficiency is widespread: A third of Germans suffer from a vitamin D deficiency.

Even though the problem has been becoming increasingly well-known for years, many adults are unaware of their deficiency.

To find out whether you are also affected, we recommend a vitamin D check at the doctor’s. The vitamin D level in your body can be measured by taking a blood sample, after which the doctor can recommend vitamin D supplements if necessary.

As vitamin D deficiency is very often the cause of the winter blues, you should definitely keep this topic on your radar.

Exercise and sport

Cycling, jogging, Nordic walking: you can and should also do sport in winter. Make sure you wear warm, functional and high-visibility clothing so that you are safe when out and about.

Of course, it is ideal if you exercise outside in the fresh air. Also take every opportunity to feel the rare and precious rays of sunshine when they do appear.

If sport is too strenuous for you in winter, try moderate exercise, such as a walk.

More important than the type and intensity of exercise is the regularity: establish a routine so that you go for a short run every morning and every evening at a fixed time, for example.

You can then increase the intensity later, for example by going to our in-house gym. You don’t even have to put on thick clothes, you can just walk from your apartment to the training room in your sports outfit.

Maintain your social network

Many people withdraw when they feel tired and listless during the winter blues. This is especially true for the introverts among us, who prefer to recharge their batteries alone.

In the long run, however, it is not good for anyone to isolate themselves from other people. As social beings, we need encounters and interaction in order to feel good.

As with sport and exercise, you can start small here too. A walk together or a short meeting in a café is more manageable in terms of time than an extended games evening, for example.

But of course you can also determine the duration of your presence at larger events yourself. Instead of feeling obliged to spend several hours at a birthday party, you can set yourself a time limit beforehand as to how long you want to stay.

Many people find it difficult to be honest, or they only realize after a meeting or party that they are socially exhausted.

How about treating it as an exciting learning task to get to know yourself better and find out how you can organize a social life? That way, you can find out step by step what is good for you without overextending yourself.

Even if you sometimes have to overcome the winter blues, please don’t stay at home too often. You will soon realize that a stable social network is very effective against the winter blues.

Healthy eating

Do you reach for chocolate and soft drinks to counteract the winter blues? Sweet snacks and drinks may help you feel happier in the short term, but they are not good for your body at all.

The much better alternative is food that keeps you healthy and energized in the long term.

We have collected tasty and healthy recipes for you, take a look at our article on brainfood.

You can also enjoy fresh food in winter, including all kinds of cabbage and nuts. How about a delicious cabbage soup, for example, which you can turn into a real nutrient bomb with other healthy ingredients such as carrots, potatoes, onions and garlic?

For dessert, try walnuts with yoghurt and honey – a delicious and energy-rich snack to banish the winter blues.

Consciously enjoy the winter

Don’t let the winter blues overshadow this great time of year. Sure, we all long for spring and summer, but winter has its beautiful sides too.

The dark days give us the opportunity to pause and refocus our goals. Use this time of reflection to find out more about yourself, your needs and your wishes for the future.

Hikes and trips in the snowy winter forest are also wonderful in the colder months. Discover our ideas for short trips near your apartment here!

There are also the most beautiful sunsets in winter. And you don’t have to stay up late for them, you can enjoy them in the late afternoon.

In winter, the feeling of FOMO (Fear Of Missing Out) is also significantly reduced because we spend most of our time indoors anyway. Instead, other activities become more appealing: reading books, playing games or chatting on the phone with your best friend over a cozy cup of tea.

Winter is just as beautiful and varied a season as spring, summer and fall – you just have to know how to embrace it.

More articles in our blog

Winter wonder instead of winter blues: if you take our tips to heart, you can really enjoy the winter instead of moping around.

Need more inspiration on how to lift your spirits? Then take a look here:

And finally, some good news: the days have been getting noticeably longer again since December 21!

Even if it will still be a while before spring arrives, the dark season is already on the retreat.

With this in mind: ahoy and see you soon,

Your Staytoo team

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