Christmas Balance
Body & Soul
05.12.2025 Christin Müller 5382

Christmas time in balance: tips and exercises

Just before the end of the year, time seems to pass even faster than it already does. How often do you hear that now? Please get everything done before Christmas/New Year! Why is that? Then there's shopping for presents, preparing for Christmas, Christmas parties and children's performances. Sounds like a lot of work and not enough time.

Read more in this article:

Deadline end of year

Many people see the turn of the year as a clear cut to start the new year "tidied up". A lot of things need to be taken off the "table" at the last minute. However, people often forget that the work is no longer necessarily on the "table".

Pause for a moment: Concentrate on the essentials and don't allow yourself to be distracted.

Ticking off: Create a checklist and tick off what has been done.

Check: Are there any upcoming tasks that can only be completed in January? Is it possible to postpone a project? Which e-mail still needs to be processed now, which still has time?

Thinking differently about traditions

Christmas tree, family, presents, festive food - it's always been like this. But does it have to stay that way?

Agree: Discuss with your family how you would like to deal with certain traditions in the future. Agreeing to only give presents to the children can make for a much more peaceful holiday. Especially in the run-up.

Divide up: When the big family gets together, the preparation often falls to one person. Each family member could take over the planning and preparation for a different part of the party.

Take a load off: Eating together is usually a central point of the holidays. Take a load off and go to a restaurant in style. With good planning, this is also possible in large groups.

Exercise & relaxation

Even if it is difficult, especially in the wet and cold season, exercise is far more effective at reducing stress than lying on the sofa. It doesn't always have to be the gym. And after exercise, you can enjoy the relaxation twice as much.

Mindfulness: Go for a walk. Consciously enjoy the winter sun, listen to its footsteps on the frozen ground and let the snowflakes melt in the palm of your hand.

Celebrate: For example, take part in a tea ceremony, stroll through the Christmas market with your family or treat yourself to a massage.


 

Instant help for stress - 3 quick exercises for body and mind

"Shake it all off" - let go of stress 

This 1-minute exercise relieves tension, helps to reduce stress and gives you a boost of energy.

This is how it works: 

  • Stand comfortably and shake out your arms, legs and upper body loosely one after the other.
  • Start with your hands and work your way down to your feet.
  • To finish, shake your whole body loosely for 10 seconds.

The breathing anchor: 1-minute mindfulness break

This exercise calms the mind, reduces stress and helps you to consciously perceive the moment.

  • Sit down comfortably, close your eyes or lower your gaze.
  • Focus your attention on your breath. Feel how the air flows in and out through your nose.
  • Count "one" quietly as you inhale and "two" as you exhale. Repeat this for one minute.
  • Let any thoughts that arise pass and return to your breath.

Thought detox: create free space 

This exercise will help you "empty" your head. This gives you clarity of thought and makes it easier for you to focus on the next task.

  • Take a sheet of paper or open a note-taking app.
  • Write down everything that is on your mind for 2 minutes - without any structure or evaluation.
  • Do not read through what you have written immediately, but put the notepad to one side or delete it (if you wish).

The pme Academy wishes you a relaxing pre-Christmas period and happy holidays.

zero 5 tricks to combat the winter blues

Woman enjoys the sea
Body & Soul
03.11.2025 Christin Müller 10971

5 simple tricks to combat the winter blues

Winter is just around the corner - and with it cold, gray weather and short days. It's no wonder that many people's mood and energy levels drop. You may also be feeling the winter blues slowly making itself felt. The good news: with a few simple tricks, you can get your zest for life back and actively shape the dark season.

The hormonal balance is out of kilter

We often lack daylight in winter. As a result, less of the "happiness hormone" serotonin is produced, while the sleep hormone level rises. The result: you feel listless and listless, even though you actually get enough sleep. This is the so-called winter blues - a completely normal phenomenon.

Here are the 5 best tips on how to get over the winter blues quickly.

1. daylight against the winter blues

Even if we have little of it in the winter months, sunlight or daylight is the number one happiness booster. If your mood is low, wrap up warm and get out into the fresh air. Your body will do the rest.

When sunlight hits the human skin, the body releases happiness hormones or endorphins. One of these happiness hormones is called serotonin.

For example, it increases our general sense of well-being. Serotonin is produced with the help of vitamin D, which is formed when sunlight hits our skin, for example. It is therefore advisable to fill up your vitamin D stores in the warmer, sunnier months. According to experts in northern Europe, just 20 minutes of sunshine a day is usually enough.

Attention: If you think that going to the solarium is enough, I'm sorry to disappoint you. Although the sunbed warms our body, it has no effect on serotonin production. The desired hormone can only be produced when our eyes are open and exposed to light. However, the UV rays from the sunbed damage the eyes, so this attempt to compensate for a lack of light is strongly discouraged.

2. the right diet is important

A healthy, balanced diet helps to make you happier than you think - and I'm not just talking about chocolate. Our brain has to produce serotonin itself. To do this, it needs the amino acid trytophan. Dates, figs, cashews and dark chocolate, for example, are real happiness boosters with a high tryptophan content.

A lack of omega-3 fatty acids (which are responsible for transporting tryptophan into the brain) can also promote the winter blues. Many types of fish, linseed, meat, dairy products and walnuts are particularly good sources of omega-3 fatty acids.

However, a sad mood can also occur due to a lack of vitamin B reserves. These foods contain vitamin B and strengthen your nerves: wholegrain products, sesame seeds, spinach or broccoli.

But there are also foods that wake you up and put you in a good mood. These contain the protein building block tyrosine. It is found, for example, in lentils, cheese (Parmesan, Camembert), chicken and beef and cashew nuts.

Caution: Even if it is not harmful to eat foods that contain serotonin themselves (such as bananas), it is not enough just to eat them. Only the serotonin produced in our brain makes us happy.

3. exercise lifts the mood

Sport and exercise are real mood boosters - and you don't need an expensive gym membership to do so. A long walk in the fresh air is often enough to clear your head. You can also take advantage of the large selection of free online offers, such as yoga classes or workouts. Perhaps you would also like to take up dancing again?

Tip: The most important thing is to keep moving and find something you enjoy. You will be surprised how quickly new energy and joie de vivre return when exercise becomes an integral part of your everyday life.

4. color for a better quality of life

Why wait until spring cleaning? Take a look around your home: Is there anything you would like to change? A fresh coat of paint, new cushion covers or simply mucking out - small changes can have a big impact and lift your mood.

Tip: Avoid making changes just for the sake of it. This increases the risk of quick displeasure. It is therefore better to take small steps than too big ones.

5. learning from the children

As we rush from appointment to appointment, we often forget the simple yet beautiful things in our lives. Children don't know this pressure yet and do what they feel like doing. So why not give in to this from time to time, when time allows, and look at the world through children's eyes. You will experience new things that will make you happy - guaranteed.

Note: In contrast to this, it also helps to create a schedule in normal everyday life. The structure helps you not to get too lost in the doldrums. Set yourself a small task every day that needs to be completed. This will increase your satisfaction and well-being.