vinterdepresjon

5 virkningsfulle tips mot vinterdepresjon

Er du en av dem som blir nedstemt og kanskje en anelse deprimert i vintermånedene?

Veldig mange blir påvirket av været, og lar det gå ut over humøret. Mange føler at de mister energien, og kjenner på flere negative tanker enn det som er hensiktsmessig.

Her er noen av tegnene du kan kjenne på:

  • Lite energi
  • Nedstemt
  • Irritert
  • Utmattet
  • Vektøkning
  • Trenger mye søvn
  • Økt sukker behov

Så hva kan du gjøre for å få tilbake energien og humøret ditt?

Jeg skal gi deg 5 tips som kan hjelpe deg slik at du føler at du ”tar tilbake” deg selv og ikke lar vinteren ”ta” deg.

1. Lysterapi

Mange produserer for mye melatonin (som er et hormon som hjelper deg å regulere søvn og kroppstemperatur).  Da vil det hjelpe deg å få så mye lys du kan i løpet av dagen slik at du booster humøret ditt. Kom deg ut en liten tur midt på dagen. Det kan også hjelpe deg at du investerer i en lysterapilampe som kan hjelpe deg (spesielt om du får lite lys i løpet av dagen).

2. Tankene dine

Visste du at mye av ditt tap av energi sitter i tankene dine. Vi hører i media, leser i avisen og hører på tv at vi mister energien på vinteren. Spesielt her i Norge snakker vi mye  om ”vær”. Dersom du våkner opp om morgenen, og ser ut til et dårlig vær, så er det mange som LAR seg bli i dårlig humør på grunn av været. Det vil si at du lar været bestemme over tankene dine.

Et godt tips, er at du bestemmer deg for at du skal ha et godt humør allerede når du ligger i sengen. Finn minst 3 ting du kan glede deg over før du står opp. Det kan være at du er takknemlig for at du har en frisk kropp, eller at du har en jobb du liker, eller at du skal ha en lunch avtale med en venninne. Dette er en øvelse jeg gjør hver eneste morgen, og jeg lover deg: Det hjelper!

3. Latter

Alle elsker å le. Latter er godt for helsen din, og undersøkelser viser, at latter gjør at du du styrker immunsystemet ditt, og det gjør deg friskere. Mange ler fordi de er lykkelige, men latter har også styrken til å GJØRE oss lykkelige. Latter slipper ut endorfiner som er tilsvarende et “lykkedop” (eller morfin), og det kan gjøre til at vi blir i bedre humør, og føler oss bedre. Latter er også smittsomt, og mitt tips til deg, er at du finner minst 1 video som gjør at du virkelig flirer ordentlig.

Et annet tips, er at du kan stille deg foran speilet og bare smile til deg selv. Det føles veldig rart og spesielt ut, men det som skjer, er at når du trekker på smilebåndet ditt, så kjenner kroppen igjen følelsen, og du vil automatisk bli i bedre humør. Prøv det! Det virker.

4. Musikk

Gjett om musikk kan gjøre deg glad! Finn musikk som har et ganske hurtig tempo, og kom deg opp av stolen og DANS! Noe av det som gjør meg virkelig lykkelig, er når jeg kan sette på skikkelig ”glad”-musikk. Jeg har en egen liste på Spotify hvor jeg har en liste med musikk som er min glad-musikk. Når jeg trenger det, så setter jeg det på. Enten i bilen, eller når jeg står hjemme på badet på morgenen og steller meg. Da setter jeg musikken på høyt, og bare danser rundt. Det gjør absolutt noe med humøret, og du starter dagen med et skikkelig “boost”

5. Ring en positiv venn

Ring en av dine venner som du vet er positiv, og si at du gjerne trenger en “boost”. Si at du vil høre noe morsomt, eller at du foreslår at dere tar en lunch avtale og bare snakker om positive ting. Unngå å snakke om været, nyhetene eller andre ting som kan påvirke deg negativt. VELG å ha et positivt fokus, og VELG å være sammen med andre mennesker som også ønsker en positiv hverdag. Unngå å være sammen med ”venner” som er negative, og som har et KMM-fokus (Kos Med Misnøye). Da vil du også gjøre deg selv en tjeneste, og du vil ha en større forutsetning for å være i godt humør.

La oss si at du kommer til et punkt i løpet av dagen hvor du kjenner deg tung. Du kjenner at du er i dårlig humør, eller at energien er dårlig. Observer deg selv og tankene dine. Kjenn at du bør trykke på din indre ”swich”-bryter, og at du ønsker å snu dagen din.

Ta frem 1 av disse 5 punktene, og ta et aktivt valg om at du skal snu tankene dine med en gang. Velg at du ønsker å gjøre noe med det umiddelbart. For at du skal få det bedre, så er det viktig at du faktisk gjør noe annerledes enn det du har gjort tidligere. Og de fleste gjør ingen ting med det, men det kan du gjøre.

Hva er ditt beste tips til å snu en dårlig dag til en god dag? Skriv gjerne i kommentar feltet under.

Ha en super dag videre.

Klem fra Rachel.


Som en bonus til deg som er leser av bloggen min, så har jeg laget en helt gratis lydfil som hjelper deg slappe av og stresse ned. Den kan du laste ned her:

lydfil-slapp-av

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