On seasonal depression

As winter approaches and the days grow shorter, many people begin to feel the effects of seasonal depression. Less sun, colder weather and grey surroundings can lower mood, energy and motivation.

In my daily practice I notice a group of people looking for an “easier”, “faster” or “more sophisticated” way to feel better. They seek help, buy expensive psychology courses and all kinds of supplements just to feel better — and wonder why it doesn’t work… So let’s go back to basics.

Daylight

First, try to get outside every day — even 15–30 minutes of daylight can lift your mood significantly. Natural light stimulates the production of serotonin, the “happiness hormone”, which helps us feel calmer and happier. If you can, spend time in nature, or at least walk in a park where there is more greenery and quiet.

Movement

Physical activity also matters for wellbeing. Even light exercise or yoga at home can improve your mood, because movement releases endorphins and dopamine — lifting mood, giving energy and helping you relax. Regular movement, even in the dark season, helps you feel more productive and motivated.

Connection

And don’t forget to stay connected with the people close to you. Time with friends, family, or even a short chat with colleagues brightens the mood and helps you feel less alone. On weekends or evenings, make time for the things you love — pay attention to your hobbies or discover a new one that absorbs you and lets you rest from routine. Doing what you enjoy also releases dopamine and serotonin.

If we don’t move, don’t let ourselves rest, isolate ourselves, and forget what is good and dear to us — we will never feel well. It cannot be otherwise. No course or supplement will help if we don’t put the foundations of our life in order. Returning to simple, natural habits can be the first step toward feeling better.