During this cold season, some people may find themselves feeling blue, thinking things like, "I feel gloomy" or "I have no motivation to do anything..."

It might be "winter blues."

It is a condition similar to depression and is also known as "winter depression" because it tends to occur more frequently in winter.

This time, we will explain in detail the symptoms, causes, and ways to improve these ``winter blues.''

What is "Winter Blue"?

It's easy to get sick during the change of seasons or during cold weather, but if you find yourself feeling depressed and, at its worst, not wanting to go to work or even eat, it might be time to consider the possibility of the "winter blues" rather than just feeling unwell.

Symptoms of mood decline due to the seasons are called "seasonal affective disorder," and "winter blues" is considered to be one example.

Symptoms similar to depression appear around autumn and winter, and are also known as "winter depression."

As the name suggests, it is a seasonal condition, so symptoms tend to subside naturally by spring.

What are the specific symptoms of the "winter blues"?

So what are the specific symptoms of the "winter blues"? The main symptoms are as follows:

• Feeling depressed (especially in the morning)

• I feel irritable and anxious

• Loss of concentration

• I don't want to meet people anymore

• I feel reluctant to move my body

• I can't enjoy anything I do

• Feeling sluggish and easily tired

Also, symptoms related to appetite and sleep differ from typical depression.

The characteristics of the "winter blues" are "craving carbohydrates and sweets and overeating" and "feeling sleepy no matter how much you sleep, and a tendency to oversleep."

Common symptoms of depression include loss of appetite and insomnia, so if you experience these symptoms, it may be best to suspect the "winter blues."

What causes the "winter blues"?

One of the causes of these symptoms is the short hours of daylight in winter.

When you are exposed to sunlight, serotonin is secreted.

Serotonin has a calming effect on the mind, making us feel comfortable and happy, and is also known as the "happiness hormone."

When the hours of daylight become shorter, the amount of serotonin secreted also tends to decrease, which can result in increased mental health problems.

5 Effective Ways to Cure the "Winter Blues"

The key to improving winter blues is to stimulate the secretion of serotonin.

It is also effective to actively expose yourself to sunlight and regulate your body clock, as well as to be creative with your diet and get some moderate exercise. Sometimes listening to music to relax is also helpful.

Here are five effective ways to combat the winter blues.

Solution 1: Get plenty of sunlight

First of all, when you find a sunny day, try to go outside and soak up as much sunlight as you can.

If you are exposed to sunlight for a while, serotonin will be secreted, which is expected to have the effect of regulating the autonomic nervous system.

Solution 2: Try to wake up early

When you get the winter blues, it can be hard to get up in the morning, but try to find ways to look forward to your mornings and get up a little earlier.

This will help you fall asleep earlier in the evening, which will help you establish a regular sleep rhythm.

If you reset the rhythm of your body clock, which has become out of sync, and strive to maintain a healthy lifestyle, you will find it easier to secrete serotonin.

Method 3: Eat ingredients that produce serotonin

In order to produce serotonin, it is important to consume the amino acid "tryptophan," which is found in large amounts in proteins such as meat, fish, and soybeans.

Try to be as conscious as possible when consuming it.

Another nutrient that you should actively take in is vitamin D. It is said to have the effect of improving depressed moods and is also said to be effective in preventing depression.

It is found in large amounts in fish, but if you think it's difficult to eat fish every day, why not try making good use of supplements?

Solution 4: Incorporate light exercise

Aerobic exercise performed at a steady rhythm, such as walking or jogging, promotes the secretion of serotonin. It also has the added benefit of boosting the secretion of endorphins, hormones that relieve stress. It's perfect for combating the winter blues.

If you're not good at exercising outside, doing some simple stretches or yoga at home can be effective.

It relieves muscle tension, relieves physical fatigue, and also relaxes the mind. Continue doing it within your limits.

Method 5: Music stimulates serotonin secretion

It is also recommended to use music to stimulate the secretion of serotonin.

Playing your favorite music while you relax can help you feel more relaxed. Listening to music while walking can also be effective.

Recommended music to combat the winter blues

"Brain Stress Relief" supervised by Professor Hideho Arita, a leading expert in serotonin research

Gentle sounds based on nature provide a moderate stimulus to the right brain, creating an environment that activates it. You will feel relaxed and your entire brain will be filled with a "comfortable" feeling.

Prevent the "winter blues" and get through the winter

The "winter blues" are also related to the amount of sunlight you are exposed to, so to prevent them, why not try to increase your opportunities to go outside, such as for walks or shopping?

It's also important to make moderate exercise a habit and effectively stimulate the secretion of serotonin in your daily life. On sunny winter days, get plenty of light and exercise to prevent the "winter blues" and get through the harsh winter feeling refreshed!