Woman enjoys the sea
30.10.2026 Christin Müller 17576

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 What makes a good team?

four people in blue overalls posing
Leadership & HR
26.02.2026 Isabel Hempel 8508

What makes a good team?

Why do some teams perform effortlessly while others tread water? pme Academy Director Darina Doubravova explains why looking at the big picture is crucial. Discover the four most important levers and practical tips for immediate cohesion and success. 

Read more in this article: 

 

What does a systemic approach mean for teams?

Does this sound familiar? A team full of talented, committed professionals, but the results are lacking. The atmosphere is tense, projects come to nothing. It's tempting to look for the cause in individual people, but that's usually not enough. A recent McKinsey study debunks the myth that talent alone is enough. The real cause rarely lies with individual members. It lies in the system. Darina Doubravova, head of the pme Academy, guides you through the key factors that turn a group of lone wolves into a real dream team.

"A team made up of 'superstars' isn't inherently a great team—in fact, it can lead to poorer performance."McKinsey, When teams get healthier, the whole organization benefits

The first and most important step toward improvement is a shift in perspective. Teams should not be viewed as isolated islands, but rather as part of a dynamic organizational ecosystem. “Neither individual team members nor teams can be viewed in isolation. They are always part of a complex ecosystem in constant interaction with other teams and the dynamics of the entire organization,” explains Darina Doubravova, Director of the pme Academy.

This holistic perspective is crucial for truly understanding and sustainably improving collaboration within the company.

That is why she recommends that every team make a conscious effort to engage with other teams and ask open-ended questions such as: “What are your actual expectations of us? How do you perceive our tasks and contributions?” Throughthis dialogue, both sides can reveal, align, and, if necessary, adjust their perspectives—a process that, as a genuine shift in perspective, fosters mutual understanding. Only when a team recognizes and actively shapes this systemic context can it realize its full potential and truly contribute effectively to overall success.

"I've noticed in many companies that departments often complain about a lack of appreciation from others. But it's always worth taking a self-critical look: How do I actually view the work of other teams?" says Darina Doubravova. "When teams look beyond their own horizons and take the broader context into account, the result is not only greater appreciation but also better collaboration."

"This is how a good working relationship becomes a true factor in the company's success."Appreciation is not a one-way street; rather, it arises only through mutual exchange and understanding.

Five Key Factors for Successful Team Performance 

Research shows that a team’s success is no accident, but rather stems from specific, learnable behaviors. Studies demonstrate that it is not random factors or the team’s composition alone that make a team successful, but rather principles that are consciously applied in day-to-day work.

"Our research shows that four drivers in particular have the greatest impact: trust, communication, innovative thinking, and decision-making."McKinsey, When teams get healthier, the whole organization benefits 

1. Trust & Psychological Safety: The Foundation 

Without trust, nothing works. It is the foundation that allows team members to take risks, speak their minds openly, and admit to mistakes. Only in an environment where trust prevails can employees freely express their ideas, ask questions, and even voice uncertainties or doubts without fear of negative consequences. This creates an environment where collaborative learning and continuous improvement become possible.

Recent studies show that teams with a strong culture of trust perform significantly better. According to a study by the consulting firm McKinsey, such teams areupto 3.3 times more productive than teams with lower levels of trust. They achieve better results, make decisions more quickly, and deal with challenges more creatively.

In addition, sick leave and employee turnover decrease because employees feel heard and valued. In short: Trust is the foundation for innovation, collaboration, and sustainable success in every team.

 

Practical tips for immediate implementation: 

  • Personal check-ins: Start team meetings with a brief round of personal updates. This creates an open atmosphere where everyone feels like part of the team and trust can grow.
  • Mistakes as learning opportunities:Foster a culture where mistakes are openly discussed and reflected upon together. This strengthens mutual trust and enables innovative teamwork.
  • Demonstrate reliability:Consistently followthrough on agreements and proactively keep your team informed about changes or challenges. This demonstrates reliability and helps build a strong relationship of trust. 

Our research found that teams that scored above average on trust were 3.3 times more efficient and 5.1 times more likely to deliver results than teams with below-average trust.
McKinsey, When teams get healthier, the whole organization benefits 

2. Open communication & feedback: The driving force 

Clear, open, and appreciative communication is the engine that drives the team forward and resolves conflicts before they escalate. Only when all team members know how to talk to each other and give feedback can a trusting atmosphere and productive collaboration develop.

Practical tips for immediate implementation: 

  • Establish rules for communication: Work with your team to establish binding rules for communication. For example, determine which communication tool (e.g., email, chat, face-to-face conversations) is used in which situation and who needs to be informed about important issues. This will help you avoid misunderstandings and ensure clarity.
  • Introduce feedback routines: Establish regular feedback rounds, for example, using the simple and effective 5-finger feedback method.This gives all team members the opportunity to express praise and suggestions for improvement in a constructive manner and to continuously work on their collaboration.
  • Active listening:Practice genuine, appreciative listening. Show your conversation partner that you really want to understand what they mean by asking questions and repeating what they say. This promotes mutual respect and facilitates communication within the team.

Work on your attitude toward feedback: Constructive feedback is a gift and opens up opportunities for improvement.
Darina Doubravova, Director of the pme Academy 

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3. Innovative thinking & diversity: The fuel 

Teams that are open to new ideas and value different perspectives are demonstrably more creative, flexible, and better prepared for change. Diversity brings fresh approaches to solutions, promotes innovation, and increases competitiveness. It is crucial that every team member can contribute their strengths and experiences.

Practical tips for immediate implementation: 

  • Create space for creativity: Block out regular times in your calendar for joint brainstorming sessions. Encourage your team to openly express all their ideas during these sessions—without immediate evaluation or criticism. This will give rise to new approaches and creative solutions.
  • Consciously leverage diversity:Encourage exchange between team members with different professional and personal backgrounds. Specifically ask for different perspectives and show appreciation for different opinions. This will allow you to benefit from the entire wealth of experience your team has to offer.
  • Encourage experimentation: Create a team culture where trying new things and “making mistakes” are actively encouraged. Encourage your employees to launch small experiments or pilot projects. Celebrate learning progress together—regardless of whether the experiment was immediately successful.

​​​​
 

4. Clear decision-making: The steering wheel 

Unclear decision-making processes quickly lead to frustration and paralyze collaboration. Efficient teams, on the other hand, know exactly who makes decisions in which situations and how. This means that decisions are made quickly, everyone involved pulls together, and the team remains capable of acting.

Practical tips for immediate implementation: 

  • Clarify roles: Create clarity within the team by jointly determining who is responsible for which decisions, who provides advice, who makes suggestions, and who ultimately implements them. This transparency provides orientation and increases efficiency.
  • Quality over perfection: Make decisions quickly . Encourage the team to make decisions quickly based on the information available, rather than endlessly searching for the perfect solution. A pragmatic approach saves time and allows for immediate action.
  • Learn from mistakes: Take time regularly to reflect on decisions—especially when the desired result is not achieved. Analyze the causes together without assigning blame. This way, everyone benefits from shared experience and knowledge and continues to develop as a team.

"It's not just about defining clear roles within the team, but also about considering the expectations placed on individual team members from outside the team. The issue of 'breaking down silos' is also becoming increasingly important.
Darina Doubravova, Director of the pme Academy"  

 

 


 

5. Sustainability and the outside perspective 

Self-reflection is good, but looking inward is often not enough. Teams quickly develop blind spots when it comes to their own weaknesses. Leaders often view the situation more positively than the rest of the team. An outside perspective can be crucial for identifying the real areas that need improvement.

External team development is particularly useful when a new team is forming, major changes are on the horizon, or conflicts are hindering collaboration. An external coach can help identify entrenched patterns and show the team new ways forward. 

Teams are often unaware of their most significant gaps and may share blind spots, leading them to prioritize the wrong things.
McKinsey, When teams get healthier, the whole organization benefits

Conclusion

A high-performing team is the result of a continuous process that begins with understanding the big picture. By recognizing their role in the organizational ecosystem and actively working on the pillars of trust, communication, innovation, and decision-making, teams lay the foundation for sustainable success. 

FAQ: Improving team performance 

What makes a good team?

Successful teams are characterized by mutual trust, open communication, diverse perspectives, and clear decision-making. Shared goals, respectful interactions, and a constructive approach to handling mistakes are further keys to success.

How can trust be built within a team?

Trust is built through transparent communication, reliability, and an open culture of accountability. Regular one-on-one conversations, genuine appreciation, and keeping one’s promises foster mutual trust within the team.

What promotes effective communication within a team?

Clear communication, active listening, and respectful interaction are essential. Feedback should be provided regularly and constructively. Shared guidelines for using communication channels help prevent misunderstandings.

What is meant by a systemic approach?

The systemic approach views teams as part of a larger organizational system. It focuses on the relationships and interactions among team members. The goal is to identify patterns in how they interact with one another and thereby foster respectful, solution-oriented collaboration.

What can help resolve conflicts within a team?

Conflicts should be addressed early on. Open, respectful discussions and neutral facilitation help in finding solutions. It is important to view conflicts as an opportunity for growth rather than assigning blame.

When should external team development be used?

External team development is recommended in cases of recurring conflicts, major changes within the team, or when the goal is to improve collaboration over the long term. An impartial outside perspective can help break through entrenched patterns.

Further links

McKinsey Quarterly: "Go, teams: When teams get healthier, the whole organization benefits"
October 31, 2024

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