Woman enjoys the sea
30.10.2026 Christin Müller 17181

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.

Why Winter Can Affect Your Mood

To put it very simply: We get less daylight in the winter. For some people, this can affect their mood and sleep-wake cycle. As a result, they may feel listless and unmotivated, even though they’re actually getting enough sleep. This kind of low mood is often called the winter blues.

Winter Blues or Winter Depression?

A mild, temporary dip in mood during the dark months of the year is often called the “winter blues.” Seasonal depression is a depressive disorder in which symptoms recur during a specific time of year and can significantly interfere with daily life. Less daylight is considered a possible contributing factor, though the relationships involved are complex.

If your symptoms persist, are causing you significant distress, or are interfering with your daily life, seek medical or psychotherapeutic advice.

5 Tips for Overcoming the Winter Blues

1. daylight against the winter blues

Even though we don't get much of it during the winter months, sunlight—or daylight—is the number one source of happiness. When you're feeling down, bundle up and go outside for some fresh air. Your body will take care of the rest.

When sunlight hits a person's skin, the body can release " happiness hormones," also known as endorphins. One of these happiness hormones is called serotonin.

It can help improve well-being. Vitamin D also plays a role in this; it is produced, for example, when sunlight hits our skin. Therefore, it is advisable to build up your vitamin D stores during the warmer, sunnier months.

Warning: Anyone who thinks that a trip to the tanning salon is enough will, unfortunately, be disappointed. While a tanning bed warms our bodies, it does not affect serotonin production. The desired hormone can only be produced when light enters the eyes while they are open. However, the UV rays from a tanning bed 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 does more to make you happy than you might think—and that doesn't just mean chocolate.

tryptophan

Our brain has to produce serotonin on its own. To do so, it needs the amino acid tryptophan. Foods that are high in tryptophan include, for example:

  • dates
  • figs
  • cashew nuts
  • Dark chocolate

omega-3 fatty acids

A deficiency in omega-3 fatty acids (which may play a role in transporting tryptophan to the brain) can also contribute to the winter blues. The following foods, in particular, are good sources of omega-3 fatty acids:

  • Fish
  • flaxseed
  • meat
  • dairy products
  • walnuts

Vitamin B

However, a sad mood can also be caused by a lack of vitamin B reserves. These foods contain vitamin B and strengthen your nerves:

  • whole grain products
  • sesame
  • spinach
  • broccoli

tyrosine

There are also foods that can help you feel more alert and put you in a good mood. These contain the amino acid tyrosine. It is found, for example, in

  • lenses
  • Cheese (Parmesan, Camembert)
  • Chicken and beef
  • cashew nuts

Please note: Even though there’s no harm in eating foods that contain serotonin (such as bananas), simply eating them isn’t enough. Only the serotonin produced by our own brains makes us happy.

Eating Healthier with AI: These Apps Can Help You in Your Daily Life

3. exercise lifts the mood

Sports and exercise can really lift your spirits—and you don't need an expensive gym membership to do it. Often, a long walk in the fresh air is all it takes to clear your head.

Take advantage of the wide range of free online offerings, such as yoga classesor workouts. Maybe you feel like going dancing or to the movies again?

Tip: The most important thing is to stay active and find something you enjoy. Often, when exercise becomes a regular part of your daily routine, you’ll regain your energy and zest for life.

4. color for a better quality of life

Why wait until spring cleaning? Take a look around your home: Is there anything you’d like to change? A fresh coat of paint, new pillowcases, or just a good decluttering?Small changes can make a big difference and lift your spirits.

Tip: Avoid making changes just for the sake of changing things. That increases the risk of people quickly growing tired of them. So it’s better to take small steps rather than big ones.

5. learning from the children

As we rush from one appointment to the next, we often forget the simple yet beautiful things in our lives. Children aren’t yet familiar with this pressure and do whatever they feel like doing. So why not give in to that urge every now and then, when time allows, and see the world through a child’s eyes? You’ll experience new things that will make you happy—guaranteed.

Note: This article provides general information and is not a substitute for medical advice or diagnosis.

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Our workplace health management services include, among other things, health coaching, health days, challenges, as well as expert presentations and training sessions on health topics; we also offer medical consultations. 

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FAQ – Frequently Asked Questions About the Winter Blues

What does “winter blues” mean?

“Winter blues” is a colloquial term for a mild, temporary dip in mood that some people experience during the dark months of the year. Symptoms may include fatigue, a lack of motivation, or a low mood. The term itself is not a medical diagnosis.

How does the winter blues differ from seasonal depression?

With the winter blues, symptoms are usually milder and temporary. Seasonal depression is a form of depression in which depressive symptoms recur during a specific time of year—often in the fall and winter. They can significantly interfere with daily life. A mental health professional can determine whether you are experiencing depression.

What can I do in my daily life to combat the winter blues?

Try doing what makes you feel better: Go outside during the day, stay active on a regular basis, plan enjoyable activities, and stay in touch with people you like. These steps can help, but they are not a treatment with a guaranteed outcome. If your symptoms persist or are causing you significant distress, seek professional help. 

When should I seek professional help?

Contact your primary care physician or a mental health professional if your symptoms persist, recur, worsen, or interfere with your daily life. 

zero How Much Does My First Apartment Cost: Costs & Money-Saving Tips

A young woman stands in her first apartment of her own, with boxes behind her
Finance & Law
16.06.2026 Sabrina Ludwig 26447

How much will my first apartment cost?

Finally moving into your first apartment! But this newfound freedom comes with financial challenges. As an apprentice or student, your bank account usually isn’t exactly overflowing. To make sure your dream of having a place of your own doesn’t turn into a financial nightmare, we’ve put together a list of all the important costs and money-saving tips for you.

Text: Stephanie Bartsch, Karin Lohse, Angelika Heede, Income and Budget Counseling

You can find out here:

What do I need to keep in mind before moving out of or into my first apartment?

Before you start looking for your first apartment, here are a few things to keep in mind:

  • Build up a financial cushion: If possible, stay at home for another half year and set aside money specifically for this purpose. That way, you’ll start out with a cushion to cover your security deposit and initial furniture purchases.
  • Household Check: Learn from your parents how to manage expenses and run a household. That’s the best way to prepare for real life.​​​​​​​

What should I look for in a lease agreement?

The first rule of thumb is: Don't sign anything you don't understand! Lease agreements often contain complex clauses. You can also ask the landlord if you can take the lease home with you for a day.

Check whether the rental agreement contains the following important information:

  • Are all ancillary costs listed?
  • Is the amount of the deposit noted?
  • Have all the tenants' names been entered?
  • Is there a written handover protocol?
  • How long is the notice period?

Base Rent vs. All-Inclusive Rent

The base rent is just the starting point. On top of that, there are costs for electricity, hot water, heating, and apportionable operating expenses such as trash collection or the building superintendent, for example.

Security deposit

The landlord may require a security deposit of up to three months' rent (excluding utilities) . If everything goes smoothly when you move out, you'll get your money back.

Handover Report

Make a written note of every crack in the sink and every scratch on the hardwood floor so you won't be held liable for them when you move out.

Notice Period

This is usually three months— be sure to factor that into your future plans. Also important: The three-month notice period applies to your landlord as well.

 

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First Apartment: Where Can I Find Financial Assistance?

Vocational Training Grant (BAB)

Under certain conditions, apprentices can apply for a vocational training grant (BAB). You can find an overview here at Sparkasse: Financial Support for Apprentices

BAföG

If you're a college student, you can apply for BAföG. You can find all the information about BAföG here: Apply for BAföG online

You can find out here whether you're eligible for BAföG: Am I eligible for BAföG?

Grant to Help Students Get Started

If you are starting your first degree program and are under 25 years of age, you can receivea one-time “Studienstarthilfe” grant of 1,000 eurosfrom the BAföG office.

  • Requirement: In the month before you began your studies, you received certain social benefits (e.g., Bürgergeld, housing allowance, or child supplement).
  • Application: Digital applications only via the BAföG Digital portal.

Am I eligible for housing assistance?

You must apply for housing benefit at the housing benefit office of the municipality in which your home is located.

As an apprentice , however, you’ll usually only receive housing assistance in exceptional cases (e.g., if you’re pursuing a second apprenticeship or a profession not recognized by the state, such as a yoga instructor or typesetter).

In addition, you must be of legal age and provide proof that you are responsible for covering the costs of the apartment on your own.

You can find everything you need to know about housing assistance in this article: How do I apply for housing assistance?

Where can I apply for rent assistance as an apprentice?

The good news is: Under certain conditions, as an apprentice, you can apply to the local government office for additional rent subsidies, especially if you're under 25 and can no longer live with your parents (e.g., because of the distance to your training site).

Rent Assistance Checklist:

  • You are receiving BAB or BAB has been rejected because your income is too high.
  • The BAB rent allowance does not cover your heating and rent costs.
  • You no longer live at home.
  • Before you moved out of your parents' home, you applied for a rent subsidy from the office responsible for ALG II and received permission to move out.
  • Your apartment is reasonable in terms of size and price. Otherwise, you will only receive the rent subsidy that corresponds to a reasonable apartment.

When will I receive a housing allowance?

If you are under 25 years old and no longer live with your parents, you may be eligible for a housing allowance only if it would be unreasonable for you to move back in with them.

This applies, for example, if your place of training is far away or if there are serious social reasons justifying your move.
​​​​​​​

The "Hidden" Fixed Costs

In addition to rent, there are costs that many people underestimate:

  • Electricity & Internet: Look specifically for bundled plans, but pay attention to the contract terms (often 24 months).
  • Broadcasting License Fee (GEZ): It amounts to 18.36 euros per household. Important: If you receive BAföG or BAB, you can apply for an exemption! In a shared apartment, only one person has to pay—if everyone is exempt, no one pays.
  • Insurance: Personal liability insurance is a must. Check to see if you're still covered under your parents' family insurance policy.
  • Transportation: Don't forget the cost of the monthly pass or your car.

Application for exemption from the broadcasting fee

Other costs you should expect

In addition to rental costs, there are other costs that you should take into account in your financial planning.

For example for:

  • Furniture, home furnishings, and items such as pans, towels, glasses, and hair dryers
  • Internet and cell phone costs
  • Costs for groceries and other items such as contact lenses, clothing, and haircuts

To get a good overview of what’s known as the cost of living—the additional monthly expenses on top of rent and other costs—it’s a good idea to keep some kind of household budget .

Furnishing Your First Apartment in a Sustainable and Affordable Way

Your first apartment doesn't have to be a catalog home.

  • Secondhand: You can find affordable furniture and kitchenware (pans, glasses, etc.) on kleinanzeigen.de, at flea markets, or in thrift stores. With a little creativity, you can even give bulky trash items a sustainable new lease on life.
  • Set priorities: Think carefully about what you need right away and what can wait.

Keep an eye on costs with a budget book

To avoid ending up in the red at the end of the month, a budget book is essential—whether it’s the traditional paper version or an app, such as

My Household Budget Book

Moneon Household Budget Book

Finanzguru App

If you track your spending on groceries, leisure activities, and subscriptions, you'll automatically save money.

Bonus Tip for Filing Your Tax Return: Even if you're an apprentice or a student, it's worth filing a tax return. Travel expenses and work equipment (laptop, tablet) can often be claimed as tax deductions.

What do I need to keep in mind after moving?

As soon as you move, you must update your registration with the Residents' Registration Office () . You generally have two weeks to do so. If you forget, you risk a fine of up to 1,000 euros.

​​​​​​​Income and Budget Counseling

As a comprehensive EAP provider, pme Familienservice offers Familienservice in all situations—from psychosocial counseling and leadership development to income and budget counseling.

If you want to empower your employees in the long term, learn more here about the services offered by pme Familienservice how we can provide personalized support.
​​​​​​​

EAP advice

 

FAQ — How much will my first apartment cost?

What do I need to keep in mind before moving into my first apartment?

Build up a financial cushion for your security deposit and initial furniture purchases (ideally, save for 3–6 months) and practice managing your household finances (planning expenses, grocery shopping, keeping a household budget).

What information must a lease agreement include?

All utility costs, the amount of the security deposit, the full names of all tenants, the notice period, and a written handover report.

What is the difference between base rent and all-inclusive rent for your first apartment?

Base rent = rent only, excluding utility and heating costs. Total rent = base rent plus monthly utility costs for heating, water, and apportioned operating costs.

What is the maximum amount the security deposit can be?

A maximum of three months' rent; the security deposit will be refunded upon return of the property in accordance with the terms of the lease.

Why is a handover report important?

It documents existing damage (e.g., cracks, scratches) and protects you from being charged for damage you didn't cause when you move out.

How long is the notice period for lease agreements, generally speaking?

Answer: Generally, three months for tenants and landlords.

What financial assistance is available for apprentices moving into their first apartment?

Vocational Training Allowance (BAB); rent assistance or a housing allowance may also be available under certain conditions (e.g., distance from the training location, approval from the relevant agency).

What financial assistance is available to students who are moving into their first apartment?

BAföG (including a one-time study start grant of €1,000 if eligibility requirements are met), housing assistance (if needed; apply through the local municipality), and, if applicable, other local grants.

When can I apply for housing assistance, and who is eligible?

Apply at the municipality's housing assistance office; eligibility depends on income, age, and living situation. As a trainee, eligibility is limited to exceptional cases.

As an apprentice, when am I eligible for a rent subsidy or housing allowance?

If BAB is insufficient or has been denied, you are under 25, no longer live with your parents, and can provide adequate proof of rent expenses; a housing allowance is granted only if returning to live with your parents is unreasonable (e.g., due to distance).

What “hidden” fixed costs should I budget for when moving into my first apartment?

Electricity, Internet, broadcasting license fee (GEZ: 18.36 €/month; exemptions possible for BAföG/BAB recipients), insurance (personal liability), transportation costs (public transit passes, car).

What additional one-time and recurring costs should I expect?

Furniture & furnishings, kitchen supplies, household appliances, groceries, personal care items, subscription and leisure expenses, internet/cell phone.

As a student or apprentice, how can I reliably calculate my monthly housing costs?

Keep a household budget (on paper or using apps like “Mein Haushaltsbuch,” Moneon, or Finanzguru), add up all your fixed and variable costs, and set aside a buffer for unexpected expenses.

Is it worth filing a tax return for students and apprentices?

Yes—it’s often worth filing a tax return: travel expenses, work equipment (laptop, tablet), and other work-related expenses can be claimed.

How can I furnish my first apartment on a budget and in an eco-friendly way?

Buy secondhand (classified ads, flea markets, thrift stores), set priorities (what’s needed right away), and creatively repurpose bulky waste.

What do I need to do right after moving?

Update your registration with the Residents' Registration Office (usually within two weeks), sign up for electricity and internet service, and, if necessary, update your registration with your health insurance provider, university, or training company.

What type of insurance is especially important for your first apartment?

Personal liability insurance — provides coverage for damages to third parties; check whether you are still covered under your parents' policy.

What documents and supporting evidence do I need to apply for BAföG or BAB to cover housing costs?

Identification card, lease agreement, proof of residence (certificate of registration), proof of parents’ income (if applicable), and, if applicable, proof of social benefits received; the specific documents required vary by funding program.

Are there checklists for applying for an apartment and for the move-in process?

Yes — review the lease agreement carefully, request a move-in inspection report, document any existing defects in writing and with photographs, and keep copies of supporting documents (lease agreement, bank statements, proof of registration).

Where can I find help with budget and income counseling?

For example, at pme Familienservice income and budget counseling) or local counseling centers, social services offices, and consumer advice centers.

Christin Müller pme Familienservice

Christin Miller

Editorial office

As a qualified media scientist and trained PR consultant, communication is in my blood. I am passionate about the topics that move Generations X and Y in their everyday lives. My focus is on work-life balance, equal rights at work and the megatrend of the future: health.

Contact:

christin.mueller@familienservice.de