Nerves & Focus

Well, "to blame" is perhaps the wrong word, but the cold certainly contributes to it. The change of seasons can indeed change feelings and behavior in some people, often leading to mood and energy fluctuations. Autumn and winter depression is one of the best-known seasonal affective disorders.

Autumn and winter depression is a subform of depressive illness. It is also called "seasonal affective disorder (SAD)" or "autumn blues" and manifests itself through bad mood and listlessness, leading to malaise, a subdued mood, or it can even lead to full-blown depression.

The lack of natural daylight in autumn and winter is considered the main cause of seasonal affective disorder. Melatonin is a hormone that influences the body's day-night rhythm and is only produced in the dark. The blood concentration of melatonin is significantly higher at night than during the day. The biological clock is virtually out of sync: the body releases melatonin late, and production continues at a higher level into the morning hours. This also explains the increased need for sleep in autumn and winter depression. A high melatonin level usually also means that the serotonin level is too low. The body converts serotonin to produce melatonin. If there is a deficiency of this "feel-good hormone," the mood also drops.

The symptoms, namely dejection, lack of drive, and lack of energy, are similar. Differences usually lie in eating and sleeping habits. In winter depression, sufferers experience an increased need for sleep, without the sleep being perceived as restful, and they often develop cravings for sweets, which usually leads to weight gain. In contrast, normal depression manifests itself through loss of appetite and weight loss. In adolescents, seasonal depression can also lead to headaches and abdominal pain.

One option is light therapy. Here, the aim is to replace the missing light. Lamps with a very strong light output are used. Most light boxes deliver 10,000 lux to the eye. For comparison, a bright summer day has approx. 100,000 lux, a gloomy day still approx. 20,000 lux. However, the average illumination in offices is only between 250 and 700 lux. Normally, light therapy starts with a session duration of 15 – 30 minutes. The extent and frequency can be gradually increased.

You can also surround yourself with more light in your everyday life through brighter lighting indoors and, of course, exercise outdoors as much as possible. Especially endurance sports outdoors promote the release of mood-lifting endorphins. Movement in the fresh air should activate the circulation as early as possible in the day, so it is best to go outdoors in the early morning hours. Even if the sun is not shining, a cloudy sky is significantly brighter than any ordinary artificial light source.

Yes, definitely! You should pay attention to a balanced diet all year round, but especially in the cold season. However, a balanced diet often falls by the wayside, especially in stressful situations. Therefore, high-quality food supplements can help to ensure an adequate supply of vitamins and minerals. Magnesium is considered the ultimate anti-stress mineral. It supports the normal function of the psyche and nerves and helps to reduce tiredness and exhaustion.

Potassium also helps in stressful situations by supporting the normal functions of our nervous system and contributing to the maintenance of normal blood pressure.

The two trace elements zinc and selenium also protect cells from oxidative stress.

An adequate intake of various B vitamins (thiamine, B2, niacin, B6, biotin, B12) supports normal nerve function. Vitamin B6, in particular, promotes psychological well-being, as does vitamin B9, also known as folic acid. Stable iron and vitamin C levels can additionally contribute to the reduction of tiredness and fatigue. Nature has already taken this need into account, which is why typical winter vegetables – such as kale, beetroot, or savoy cabbage – contain particularly many of these nutrients.

Ingredients such as the protein building block tryptophan or the amino acid tyrosine stimulate the body's own serotonin production. Furthermore, St. John's wort works well for not too severe depressions, but it should be noted that the mood-lifting effect with a daily dose of 900 milligrams usually only occurs after the 2nd week of intake. According to research, the micronutrients ashwagandha, hops, or even griffonia (African black bean) have a positive effect on nerves and psyche.

If these dietary measures do not work, one should consult a doctor who will decide on the necessity of additional psychopharmacological therapy or psychotherapy. SSRIs (Selective Serotonin Reuptake Inhibitors) are also often prescribed.

Mental toughness or inner strength is also called resilience. It means being able to better withstand adversity. Resilience also means stability, inner strength, or robustness. People with a highly developed resilience endure stress better, can deal with strokes of fate more easily, get back on their feet quickly after crises, and are therefore less prone to burnout. Personality, one's own humor, and a positive attitude to life influence inner strength. On the one hand, the environment plays a decisive role, but so do genes. Researchers have proven that the foundation for resilience is already laid in the cradle. If people, as babies, experience that they receive attention for a smile, they learn that they can control their own lives. As adults, they are then more self-confident and react more calmly when dealing with conflicts.

To improve resilience, resilience training is also offered. Content such as the acceptance of stressful situations, a stable social environment, and sufficient personal scope for action are taught. Above all, resilience is about personal responsibility.

Regarding resilience and composure, sleep also plays an important role. If you have sleep problems, some issues can arise, such as stress, tense nerves, mental problems, and this, in turn, keeps you from sleeping again. It's a vicious circle.

For healthy sleep, our body needs melatonin, which can be converted from serotonin in our brain. For this synthesis, the body needs some micronutrients. Behavioral measures, such as a regular sleep-wake rhythm and abstinence from nicotine, caffeine, and alcohol, can also contribute to better sleep. Soothing rituals before going to bed, such as reading a good book or a warm bath, can also set the mood for a relaxing night's rest.

It is also very important to take time for yourself. For some, it's a walk in the woods, for others, a good book or a cup of tea, and what has been proven to work very well is meditation.

Meditation has numerous benefits, including helping to clear your head. You constantly think about so many things during the day, whether you want to or not, and through meditation, you learn to let go of thoughts more easily. Meditation leads to more composure regarding our thoughts and our feelings. You learn to observe and accept them neutrally and to perceive them more consciously.

Furthermore, meditation helps to increase awareness and concentration. It brings us into the here and now, so to speak, and helps us to focus our attention on one thing instead of many different ones. Meditation works wonderfully for stress reduction. Blood pressure and pulse are lowered, and muscular tension is released. Regular meditation is, according to researchers, very healthy. High blood pressure, elevated blood sugar, heart problems, anxiety, depression, and pain can be alleviated, and the immune system and brain activity are improved. Incidentally, the body also releases hormones in a meditative state, such as immunoglobulin A, which is primarily responsible for defending against pathogens on mucous membrane surfaces, dopamine, and noradrenaline.