With the days getting shorter and the cold setting in, it is common to feel a drop in energy levels and a sense of gloom that makes you want to slow down and keep yourself to yourself. Stop seasonal depression in its tracks with these five simple, effective blues-busting habits that will have you in tip-top shape! 

Practise light therapy: get some sun 

Our biological clock is largely regulated by the capture of light through the retina. Because when our eyes are exposed to sunlight, the light stimulates the retina, triggering the production of serotonin in the brain. This neurotransmitter, often called the “happy hormone”, has a beneficial effect on mood. That’s why light therapy is used both to recover from jet lag and to combat seasonal depression linked to decreasing sunlight when the days get shorter. From autumn onwards, you should make the most of the sun when the weather is fine. The beneficial effects can be felt quickly in terms of the ability to wake up and sleep well, since the internal clock gets reset, and also on get-up-and-go and enthusiasm. Be warned – exposure to blue light from screens can inhibit melatonin secretion. So exposure to natural sunlight is particularly recommended if your work is screen-based! 

In practice: 

• In the morning, open your shutters and curtains wide and look at the sky 

• Take daily walks, even when the sky is overcast, as the light outside is stronger than that indoors 

• Soak up some sun whenever possible, even if it’s only for a few minutes 

• In your home, opt for white walls that reflect light 

• Use a light therapy lamp to make up for being stuck inside if you can’t get out much 

Bolster yourself up: take a course of nutrients 

While it is always preferable to get vitamins and minerals from food, dietary supplements can help at the turn of the seasons. The main thing is to bolster the immune system by providing the body with the means to cope with changes in temperature. The essential nutrients: 

Vitamin C

Supports get-up-and-go, prevents energy slumps and bolsters immunity to tackle microbes. It is found in kiwi fruit, oranges, red peppers, broccoli and parsley. In dietary supplement form, opt for acerola instead. 

Vitamin D

Plays a valuable part in calcium assimilation, and is produced by the body when it is exposed to sunlight. As this can be lacking in winter, you should get the vitamin from fish, dairy products and eggs. Otherwise, cod liver oil is the perfect dietary supplement. 

Magnesium

This tiredness- and stress-busting mineral is essential to the proper functioning of the body, because it plays multiple roles and binds vitamin C. In dietary supplement form, some products are more assimilable than others. Favour formulations referred to as “magnesium byglicinate”, “magnesium citrate” or “magnesium malate”. Magnesium is found in almonds, cashew nuts, seafood, cocoa and seaweed. It is assimilated even better when paired with vitamin B6

Stimulate your body: practise self-massage 

The body being numb, it gets tired at the turn of the seasons because it has to adapt its metabolism to the drop in temperature. When energy levels are at their lowest, self-massage stimulates the body and gets life energy flowing. Self-massage can be instinctive: applying pressure to painful areas such as the shoulders, and patting and rubbing when you get out of bed to wake up your body as well as your mind. Is there a single person who has never seen someone massaging their temples or neck at the end of a day’s work, whether standing, seated or lying down, and even in public? 

You can also make it a special, regular ritual whereby you draw inspiration from age-old techniques like acupressure. This technique consists of stimulating acupuncture energy points to promote overall wellbeing and prevent metabolic disorders. 

Before going to sleep at night, when you wake up in the morning or during the day when you are flagging, simply press tensed-up areas with your fingertips. You can also rub your skin if you’re feeling cold, or do strokes with the palms of your hands or with tools (such as gua sha stones). Alternatively, tap your limbs, your head or even your face, or massage your scalp with your fingertips. 

Think positive: play with colour therapy 

Colour therapy (AKA chromotherapy or chromatherapy) influences the mood through colours. To avoid “brooding” and to “see life through rose-tinted glasses” this winter, all you have to do is put the right colours in your day-to-day life, and especially before your eyes! Because the human eye cannot see infrared or ultraviolet light, only the wavelengths corresponding to the colours of the rainbow. Depending on the hues that reach the brain through the ‘cones’ in the eyes, the body produces different hormones that influence our moods, our emotions and even our body systems. 

In practice: 

Warm colours are generally considered stimulating and cool ones as soothing. Blue is the colour of creativity, sleep and communication. Red is that of fire, the libido and energy. Pink is the colour of hope, optimism and romance. Green is the colour of nature, is a stress-buster and brings tranquillity with it. Purple is mystical, the colour of dreams, reflection and concentration. Yellow symbolises joy, and is the colour of get-up-and-go, sunshine and enthusiasm. Simply add some to your surroundings, your clothes… Or your plate! 

Be mindful: embrace the turn of the seasons 

With the cold, we moan about the “bad” weather, and we miss the summer. But since winter will show up regardless, we might as well get on with the joys of the season! Start by admiring the wonderful autumn colours, gathering chestnuts and mushrooms and rediscovering the pleasure of comforting soups and hot drinks. This is what hygge and lagom are all about – drawing on the small pleasures of a cosy day-to-day life to feel content. Enjoying the first open fire of the season, having a games night with friends, collecting leaves, making a herbarium or tasting seasonal vegetables, and bringing forward the date of the first raclette of the season. So light some candles, bake a cake, get out your nice jumpers and thick fluff-lined socks and enjoy this moment when nature gets back to tranquillity. This is the perfect time to get into meditation, tidy up, and take lots of walks in the peace and quiet of the great outdoors! 

To keep your spirits up and stay in shape in autumn and winter, there are simple habits that you can take up to benefit your body and mind, stimulate your senses and thus enjoy the present moment to the full.