Woman enjoys the sea
Tips & Tricks

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.

zero CEO Alexa Ahmad on love

to see is CEO Alexa Ahmad
Leadership & HR

"You have to love your team members" 

"You have to love your team members. Some make it easy for you, and others make it harder," says Alexa Ahmad, CEO of pme Familienservice. She focuses on personal closeness and connection as the key to corporate success and firmly believes that interpersonal relationships within the team are crucial to resolving conflicts constructively, creating a harmonious working environment and being successful in business. 

"It is part of our leadership obligation to learn to love people who make it harder for us"

You attach great importance to personal closeness and solidarity within the company. Why do you pursue this philosophy?  

Alexa Ahmad: There are three reasons for this. One is that I have a heart for our team members and I feel like an employee and team member myself. The second is a socio-political responsibility that each of us bears and also as a company. Thirdly, the business context: I had a case where a team member in my management circle was politically completely at odds with the others, and that led to extreme entanglements. People who were really very reflective could no longer separate the two.

But if we completely reject someone as a person, it is not possible for many people to work together cooperatively. This has an extreme impact on business. Rejection often turns into avoidance or other friction - which almost inevitably leads to poorer results in all areas. It's dangerous when team members don't get along with each other. I say to my team members: "You can go at me if you like, but agree with each other".  

How do you define love and connection in the context of the company?

For me, this means that I have a positive image of team members, customers, partner organizations and suppliers. I say to my managers: "You have to love your team members. Some make it easy for you, others make it harder".

It is part of our leadership obligation to learn to love people who make it difficult for us. This applies to all people with whom we are allowed to work in a professional context.

One example: We had a lot of irritation and trouble with a client company. My colleague didn't want to have anything more to do with our contact person. It was a long-standing contact person of mine. She felt that I 'loved' her - meaning that I understood her situation, her needs and her actions , even if they were contrary to our interests. As a result, we were able to negotiate benevolently together again and find new solutions to the problems, taking into account our very different interests.  

When we make a serious effort to understand why someone ticks one way or another, people sense this. It's about finding a way to meet each other. An attitude that is benevolent and open to new agreements and solutions - that's what I mean by 'love'.  

How do you promote a culture in which your team members support and value each other?  

I do not consider myself to be a good manager and I am constantly trying to improve. I encourage my team members to be open about their interests and to have an open exchange of ideas. It's not unusual for people to come to me and get really upset about another team member. Then I ask: Have you spoken to the person and explained why this is annoying you? In 80 percent of cases, they say: No!  

Any conversation with a critical trigger can fail, no matter how well prepared I am. That is then a conflict. However, over 80 percent of the people I "send back" come to a positive conclusion with their counterpart. And if that doesn't work out, I'm there to support them. If I can't fix it either, we use our team members who are specially trained in conflict resolution.  

"My managers have 'bite inhibitions' on my farm "

In your private life, you live on a farm with lots of animals in the Vogelsberg. What role do the meetings you invite your management team to play there? 

At first, I only introduced these meetings out of desperation. My schedule was tight - I couldn't travel, so they came to me. Now I deliberately hold these meetings on my small self-catering farm. I guess it's because of the rural setting, where there are far fewer heated arguments than in the usual meeting rooms.  

My managers there have "biting inhibitions" (laughs). They behave completely differently in the Vogelsberg than in the office context. It's more harmonious, they and we are more willing to compromise and are more benevolent towards each other.  

What role do celebrations play in team spirit?

A realization from many decades as a manager: I only want us to hire people who are willing to celebrate with us. I now warn my managers: "If you hire someone who refuses to do this on principle, you're asking for trouble". A maximum of four events per year, e.g. team building, sports events, Christmas party, summer party, smaller team events.  

I have found that people who don't want to show up there have a high potential for conflict all year round. potential for conflict in their teams throughout the year. By not taking part, they quickly find themselves in an outsider position, the extent of which they cannot assess. You can't generalize, but that's usually the case.

That doesn't mean that we don't take into consideration if someone has social phobia or is totally stressed out for a year because they have taken on the care of their parents. That's a different matter.  

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What do you think about forming networks in companies, e.g. for singles who are looking for a partner?

That's a trick question because you know that I've been dreaming of a company-supported singles platform for years. Women, and in some cases men, often take high risks to meet potential partners.  

There are so many platforms where we can meet people - for hiking or sports - that are all very anonymous and unsafe. We have been placing au pairs, elderly care and babysitters for decades. Seekers have to register with their company address and can always be assigned to an organization. If necessary, anonymity can be revealed, which is a huge protection.  

We need to get the topics of dating and loneliness out of the dirty corner and offer a safe platform. Employers have an interest in their employees maintaining good, stabilizing relationships, romantic relationships, friendships and professional networks.  

"Loneliness is a major issue for employees"

So should HR focus on relationships, love and sexuality?

Of course, we don't want to question or even analyze the sex lives of our team members. But we need to understand that it's not just the threat of burnout, a sick child or a relative in need of care that puts a strain on our team members. Increasingly, it is loneliness or an unfulfilled desire to have children. This places a heavy burden on people and leads to intense life crises that slowly creep up on them.  

Statistically speaking, loneliness affects precisely those we are currently recruiting, namely young people under 30. 18 to 25-year-olds suffer the worst from loneliness, which shocked me. They are just leaving home, becoming self-employed and then come home to an empty apartment in the evening. This is exactly where our platform would come in. 

Apart from such a platform, which does not yet exist, companies can already set up networks for target groups today. This is nothing new! Company sports groups have been around for over 100 years and groups for single parents or women's networks for decades.  

The challenge is to sense which group offers would be used. For example, there are unfortunately very few e-sports groups*, cooking groups are still very popular, or what about a group for office dog owners?

The basis for everything is that the company - and as its representatives, the managers - do not see it as a danger if their team members meet outside of working hours. That they recognize the great positive effect of team members getting to know each other better and networking.

*An e-sports group is a digital sports club: People train together, develop tactics and compete against other teams online in video game competitions - sometimes even in tournaments with real prizes and live broadcasts. Team spirit, technique and tactics take center stage - the thrill replaces the physical sweat.

Lost in Space: The pme Survival Guide for uncertain times

Do you sometimes feel "lost" in crisis mode? With our initiative "Lost in Space? The pme Survival Guide for uncertain times", we provide our customers with valuable tools for work, love and ageing.