Woman enjoys the sea
30.10.2026 Christin Müller 17738

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.

pme Health — Holistic Workplace Health Management (BGM) 

We offer in-person and online consulting services in organizational development, the GBU Psyche, and BEM planning and support. 

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. 

Our offering is complemented digitally by our Mindance app, which features over 1,000 interactive video and audio sessions, bookable one-on-one coaching sessions, and a 24/7 ExpertLine. 

Discover Now: Health Management for Businesses

 

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 Helpful tips for a relaxed menopause

Cheerful middle-aged woman
Body & Soul
15.10.2026 Gabriele Strasser 15237

From brain fog to job stress: mastering the menopause

The menopause is a major turning point in a woman's life. Anna Kipp-Menke, systemic consultant, and Giannina Schmelling, certified nutritionist, have helpful tips on how to deal with common complaints.

In this article you can read:

What happens in the body during the menopause?

The menopause is an important phase of life that affects around 9 million women in Germany. The effects vary greatly: around a third experience severe symptoms, another third moderate symptoms and a third hardly any symptoms at all.

During this phase, the hormonal balance changes profoundly. This affects the whole body. Sleep disorders, hot flushes, mood swings, concentration problems and weight gain usually occur.

Important tip: Regular exercise supports the body and brain and can reduce symptoms.

When does the menopause begin and how long does it last?

The menopause can begin at the end of your 30s with the first hormonal changes - long before your period stops (menopause).

The symptoms are initially caused by a lack of progesterone, which is the first hormone to fall during the menopause. Only then does the oestrogen level also fall.

The hormonal changes can extend over a period of up to 15 years. A distinction is therefore made between premenopause, perimenopause and postmenopause.

What does the menopause do to the brain?

Many women suffer from concentration problems and "brain fog" during the menopause. The brain reacts to the falling oestrogen levels and adapts. This leads to temporary changes.

These neurological symptoms are similar to those in other phases of life such as puberty or pregnancy. The brain undergoes a kind of hormonal "update" and builds up new networks.

 What is the menopause and what is the perimenopause?

Menopause is the time of the last menstrual period and thus marks the end of fertility (the ability to conceive). It is determined retroactively after a woman has gone 12 months without a menstrual period. On average, menopause occurs at age 52.

Perimenopause is the transitional phase of menopause that leads to menopause. During this time, the ovaries gradually begin to produce less estrogen and progesterone, which can lead to physical and emotional changes. It begins, on average, at age 47.5 and lasts, on average, 4 to 7 years. 

Why does the menopause make evolutionary sense?

The menopause is not a disease or a punishment. Many researchers believe it makes evolutionary sense. After all, "grandmothers play an important role" by supporting families and passing on knowledge. The menopause prepares women for this new task.

How to achieve a positive mindset during the menopause

How women experience the menopause depends very much on their attitude. Those who see this time as an opportunity rather than a crisis often experience more serenity and self-confidence.

This phase can be the start of new career paths, relationships or personal goals. A positive attitude promotes well-being and helps you to cope better with challenges.

6 tips for a more relaxed menopause 

This helps against concentration problems and "brain fog"

  • Accept these symptoms as temporary.
  • Use trackers for important items and a fixed filing system.
  • Schedule difficult tasks for times when you can concentrate well.
  • Breathing exercises such as the 4-7-8 exercise bring clarity to your thoughts.
  • Avoid multitasking. Complete tasks one after the other.
  • To-do lists and calendars bring structure and calm.

Exercise: A miracle weapon against menopausal symptoms

Endurance and strength training, as well as balance and flexibility training, work wonders. They regulate weight, reduce the risk of cardiovascular disease and improve sleep and mood. Even regular walks increase well-being.

The right diet for the menopause

Many women gain weight during the menopause, especially around the abdomen. This increases the risk of illness. A diet rich in fiber, vitamins and minerals helps to support the metabolism and brain function.

How to avoid blood sugar spikes:

  • Give preference to unprocessed foods.
  • Eat a balanced diet with proteins, healthy fats and complex carbohydrates.
  • Take 4-5 hour breaks between meals. Recommended: 3 meals a day.

Recommended foods during the menopause

  • Omega-3-rich foods such as linseed oil, chia seeds, oily fish, walnuts and avocado have an anti-inflammatory effect.
  • Proteins in fish, eggs, pulses and milk help to maintain muscle mass.
  • Vegetables, wholemeal products and nuts promote digestion and stabilize blood sugar.
  • Drink at least 2 liters of water or unsweetened tea every day. Avoid coffee and alcohol, as they can increase hot flushes.

How to relieve hot flushes

  • Wear clothing made from natural fibers such as wool, silk or cotton.
  • Use the onion technique: several thin layers instead of one thick layer.
  • Prefer clothing that leaves your arms and neck free, e.g. vests.
  • Carry tissues, tissues or a bottle of cologne with you.
  • Speaking openly at work can help, e.g. "I'm going to take a quick break to freshen up.
  •  

"

The menopause is not the end, but a valuable opportunity for a new phase of life. Embrace the physical changes with love and use this time to get in touch with yourself."
Anna Kipp-Menke, systemic counselor

 

 


 

Menopause and job: why it's important to talk about it 

Women with menopausal symptoms often fall through the cracks at work. While the flu is reported as sick, women usually have to keep quiet about sleeping disorders, hot flushes or concentration problems and continue working as normal.

The "Menosupport" study (2023) shows that complaints influence career decisions and that women sometimes reduce their working hours or retire earlier.
Facts from the study:

  • 68 % would like to see more open communication.
  • 57% want more support from employers.
  • 24% reduce their working hours due to complaints.
  • 19 % are planning to retire early.

How employers can support women during the menopause

Promote open communication

An open atmosphere helps to break down taboos. This makes it easier for women to talk about complaints and get help.

Integrate company health management

Information on hormonal changes, nutrition and prevention provide women with targeted support.

Offering relief in everyday working life

  • Flexible working hours
  • Home office with stress
  • Relaxation rooms for short breaks
  • Simple sick notes

Enabling psychosocial support

  • Psychological counseling (company psychologists).
  • Coaching and mentoring specifically for women.
  • Courses on stress management, meditation, yoga, mindfulness.

Learn why hormonal health is a business issue , how hormones affect work performance, and what companies can do to support their employees. 

 Book tip: The brain during the menopause by Dr. Lisa Mosconi

Dr. Mosconi encourages a new awareness of the menopause. She does not see it as the end, but as an important transition with opportunities for growth.
dtv Verlag, Munich, 2025

 

FAQ - frequently asked questions about the menopause

How long does the menopause last?

The menopause lasts around 4 to 7 years. Symptoms usually occur between the ages of 45 and 55.

Does exercise really help against complaints?

Yes, exercise improves mood, regulates weight, promotes sleep and can alleviate symptoms such as hot flushes.

What diet makes sense during the menopause?

A high-fiber, vitamin-rich and balanced diet with healthy fats and proteins supports the metabolism and the brain.

How can I relieve hot flushes quickly?

Wear light clothing, use the onion technique as recommended and cool yourself with refreshing towels or a fan if necessary.

Can my employer support me during the menopause?

Yes, open communication, flexible working hours, working from home, quiet rooms and psychosocial support are important offers of help.

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