Woman enjoys the sea

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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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 Team development and team building in times of upheaval

Team development
Leadership & HR

What is team development and team building?

What is the glue that keeps people in your company? The atmosphere in the team and the management style are crucial. Both are ranked far higher than salary by employees and applicants. pme team and leadership trainer Mario Müller explains what teams need now, what makes a really good team and what mistakes you should avoid when purchasing team development and team building measures.

 

Summary:

In times of upheaval, teams need targeted support to strengthen trust, collaboration, and efficiency. In this article, leadership coach Mario Müller explains what team development and team building entail, when external guidance is beneficial, and how leaders can successfully guide teams through change processes.
​​​​​​​Practical tips, common pitfalls, and a checklist for selecting appropriate measures help companies improve their team culture in a sustainable way.

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1. definition of team development and team building

1.1 What is team building?

Team building is a suitable tool after putting together or expanding a team. Team building measures are various activities, games, exercises and methods that aim to promote cooperation and cohesion within a team.
The team gains experience together and builds trust as a result. The team members get to know each other's strength profiles and their communication needs.

1.2 What is team development?

In real team support, a method roadmap is drawn up based on surveys and team measurements, with which the team systematically works on itself over a period of months and improves sustainably. The results are measured and the achievement of interim goals keeps motivation high.

External support creates a sense of commitment and therefore increased motivation. Resources are used in a targeted manner and skills are deepened and consolidated to a greater extent than with one-off measures.

1.3 What happens in team workshops and team seminars?

In contrast to team-building measures, existing teams continue to work on their individual issues in workshops and seminars. In addition to an outside perspective, they also receive inspiration and proposed solutions that act as an impetus for the team.

If there is no team support after the one-off event, motivation often wanes within a few weeks and even interim successes can be lost again. As a rule, the results are also not measured, which makes it difficult to evaluate the investment.

2 What makes a perfect team?

A great example of outstanding teams can be found in space travel.

We are constantly investing in the physical fitness, resilience, expertise and methodological skills of our astronauts.

But that's not all: they are indispensable components of a mission, committed to each other and trust each other with their lives. The tasks are complex and sometimes involve unforeseeable disruptions to which the team must react quickly, purposefully, agilely and together. To achieve this, communication and trust must be flawless.

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3. when does external team development make sense?

External team consulting always makes sense when team spirit is lacking. Get an outside perspective. A holistic view that looks at the entire value chain, processes and potential as well as the individual resources and points of friction in the team. If you know exactly what will help you the most and which bottlenecks and skills you want to target, you can decide what you can solve with your own resources and what you can get external support for.

3.1 Typical occasions for external team support are

  • After a long phase of virtual collaboration, your team is now working in hybrid mode and you are looking for the right balance between online and face-to-face work as well as suitable working methods.
  • Your team has changed in terms of personnel, has new team members or the tasks, roles and objectives have changed.
  • A new manager takes over a team and wants to invest in team development right from the start.
  • A temporary project team is formed and wants to define the temporary collaboration.
  • Change processes are imminent in the company and the teams would like to be accompanied.
  • A team is under a lot of pressure (e.g. due to prolonged illness, homeschooling or staff shortages) and is looking for relief.
  • The team is very diverse and the team members want to benefit from each other.
  • Different teams are brought together and are faced with the task of growing well together.
  • There are open or hidden conflicts in the team that cannot be resolved alone.
  • The management culture is to be made sustainable and competitive.
  • Teams should work together in a more agile, flexible and efficient way.
Unleash the full potential of your managers and teams now.

Our trainers and coaches at the pme Academy support you in difficult transformation and change processes or analyze together how you can make even better use of your team's strengths. 

More information on the seminars and training courses: pme Academy

4 What do teams need in times of upheaval and crisis?

 In times of upheaval, teams have the same needs as ever:

Trust, appreciation, collegiality, participation.

It is just much more urgent that cultures also meet these needs, because otherwise employees - feeling left alone - can collapse under the strain.

The pandemic has shone a glaring light on existing problems. Companies with a good culture have hardly suffered any losses as a result of the pressure to digitize and the additional burdens, or have even grown closer together. Companies with problematic or control-based management are now often faced with a shambles. Culture does not grow overnight and cannot be imposed. When a crisis comes, you have either already invested or not.

5 What role does the manager play in the team development process?

Managers should not be role models, managers are role models.

Their behavior is always taken as a guide for mutual interaction. However, managers must not only regulate their own behavior, but also defend the culture in the team. It is a truism that people leave managers and not positions. Leadership is a complex topic that requires regular investment and which, contrary to popular belief, no one has "in their DNA".

Because competencies are shifting further and further into the teams, the "promoted clerk as manager" has almost become obsolete.

Management must give second and third level managers more time for leadership and cannot deploy them 100% (or in reality often more) as administrators "on the side". The costs for the team friction processes come in through the back door

6 Why should companies invest in team coaching?

The highest cost factor in all companies - and one that does not appear on any balance sheet - is interpersonal friction and its consequences: sick days, working to rule, low morale, the departure of frustrated people, internal dismissal, competitive thinking, burnout, bullying.

According to surveys, the three most important criteria for jobseekers are:

If you don't offer that, you disappear from the job market. Salary ranks just 7th.
The good people don't want to put up with sluggish, destructive teams and leave. Other potential applicants don't even come because they read about the experiences employees have had on the review platforms.

7. what mistakes should you avoid when purchasing team development measures?

1. the first mistake is to believe that team development a) is not necessary or b) is not worthwhile.

Team members often have a better insight into requirements than managers. And basing decisions solely on return on investment (ROI), which is only measured in euros, falls short. The value of investment (VOI) is much more decisive precisely because the brand value of the company increases through the culture, talents come and stay and get more involved.

2 The second mistake is to go to the pharmacy without seeking medical advice first.

Only diagnosis and analysis ensure that the right measures are taken and the levers are applied in the right places. It costs more time and money to book seminars according to the watering can principle than to seek professional advice on an effective approach.

3) The third mistake is to assume that causes and symptoms can be permanently eliminated with selective measures.

If you make your body ill through many years of unfavorable behavior and simply "hand it over to the doctor" in the expectation that you can then simply carry on as before, you won't have to wait long for new problems. Those who (mostly) lead a healthy lifestyle stay healthy. It's the same with teams. With the addition that even a healthy team, like a sports team, will naturally improve and perform better through training and support.

 

8. how does team coaching with the trainers and coaches of the pme Work-Life Academy work?

8.1 Analysis of the team

Our team support begins with a detailed analysis of your team's potential and points of friction . In order to find the critical points, we use good measuring instruments and our experienced view from the outside as well as from the inside.
This only works in cooperation with the people who make up your team - including the manager.

In the next step, you define measurable, realistic goals and suitable methods with our support. Over time, input and implementation alternate. The team members apply what they have developed and come back with the experience they have gained. The team process is reflected upon and iteratively improved.

8.2 What methods are used in team development?

During the process, the resources are directed to the areas where they have the greatest leverage for improvement. In concrete terms, the measures ideally consist of team training, workshops, information impulses and individual coaching sessions in addition to the kick-off and closing events. Your team can turn to the trainer or coach in confidence at any time. A typical support period starts at two to three months and can also extend over a year or more.

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Mario Müller is a trainer and conference facilitator specializing in neurology, agile cooperation and improvisation. He has published several books on these topics and has worked for small and large companies on three continents.

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FAQ: Team Development & Team Building

1. What is team development?

Team development is a long-term, ongoing process in which teams systematically work on their collaboration, communication, and structures—usually with the support of experienced coaches.

2. When is it worth hiring an external team coach?

External team coaching is recommended when there are conflicts within the team, new challenges need to be addressed, the way the team works is changing significantly, or external input is needed.

3. What are some common mistakes in team development?

Common mistakes include failing to conduct a needs analysis, implementing measures that are too narrow in scope, focusing solely on ROI rather than sustainable value (VOI), and assuming that teams will develop “on their own.”

4. How does team development work with the pme Work-Life Academy?

The support process begins with an analysis of the team, sets measurable goals, combines training sessions, workshops, and coaching, and provides ongoing support to the team—usually over several months.

5. What is team building?

Team building involves specific activities designed to strengthen collaboration and trust within a team. Typical examples include a group escape room, a cooking class, a canoe trip, or improvisational theater. Team building is particularly beneficial after new teams are formed, during staff changes, or following extended periods of remote work. This helps teams build trust quickly and work together more effectively.

6. When is team building a good idea?

Team-building is recommended after new teams are formed or when there are personnel changes, in order to quickly build trust and foster collaboration.

Work:Life Academy — For Strong Leaders and Teams

The Work:Life Academy at pme Familienservice offers a wide range of seminars and training programs for companies focused on leadership development and employee development.

Whether in-person, online, or as blended learning or blended coaching—we flexibly tailor our seminars and training sessions to the needs of your teams and leaders.

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