Feeling down in winter? To achieve these three points, it is easier to feel relaxed

The cold wind howls outside the window, the heating in the office makes people drowsy, and the to-do list on the phone screen becomes longer and longer... Do you feel like you're like a low battery power bank in winter, not doing anything but always lacking energy? Don't rush to label your emotions as' seasonal depression ', it may just be your body quietly protesting - under the triple pressure of low temperature, low light exposure, and year-end stress, even dopamine can become lazy.

1. Change the energy-saving mode for the brain

1. Adjust the light settings

Shortening winter sunlight can affect serotonin secretion. You can move your workstation to the window and ensure 30 minutes of natural light exposure every day. On cloudy days, you can use a warm white light desk lamp to supplement the light, but avoid cold white light stimulation. Research has found that exposure to bright light in the morning can significantly increase a day's baseline emotional levels.

2. Establish a micro achievement system

Break down the annual plan into a "winter special edition", such as downgrading "fitness check-in" to "stretching for 3 minutes every day", and replacing frustration with the satisfaction of achieving small goals. Neuroscience has confirmed that the endorphins released by the brain during completing small tasks are actually the same pleasure substance as running 5 kilometers.

2. Restart the body energy station

1. Optimize charging ingredients

Eat more pumpkin seeds and black sesame seeds rich in tryptophan, combined with bananas or sweet potatoes rich in vitamin B6, which can promote the synthesis of happiness hormones. The zinc element in winter limited ingredients such as bamboo shoots and oysters is like a voltage regulator for emotional circuits. But don't rely on milk tea to prolong your life, the blood sugar roller coaster will only exacerbate fatigue.

2. Start the low-temperature exercise program

When the body temperature drops by 1 ℃, the body produces more frustrating metabolites. No need for intense exercise, do 15 minutes of indoor radio gymnastics, or dance a fat burning dance with a video. The pleasure brought by the temperature rise is comparable to that of natural antidepressants.

3. Building an emotional insulation layer

1. Setting up a social thermometer

Arrange at least one offline meeting per week, and physical contact between friends can stimulate the secretion of oxytocin. Try doing something synchronously during a video call, such as cooking together in the cloud. Mirror neurons will create a real sense of connection between you.

2. Design a pressure relief outlet

Prepare an "emotional first aid kit" containing lavender essential oil, a collection of funny short videos, and bubble wrap. When the anxiety level exceeds the standard, prioritize small tasks that can be completed quickly, such as cleaning the desk or watering the plants. Action itself can rebuild a sense of control. Don't treat winter emotional fluctuations as enemies that must be eliminated, it's more like a maintenance reminder from the body. Just like how mobile phones automatically reduce frequency to protect the battery in low temperature environments, occasional 'low battery mode' is actually a form of intelligence. When you start listening to these signals instead of fighting them, the act of lifting the blanket every morning becomes a bit lighter.