Struggling with motivation, ambition and productivity, wondering if you are a good employee?
During the Autumn season in Stockholm, we all feel how the days are getting darker and the weather is getting colder. When the longed-for summer vacation has ended and Christmas holidays are many days away, we find ourselves somewhere in between, having to stay motivated at work but at the same time socializing less. All of this combined, many of us experience loneliness, negativity and anxiety similar to depression. This is what psychologists call seasonal depression or seasonal affective disorder (SAD).
But there isn’t only a sociological reason to why SAD occurs, there are also bio-physiological explanations because of a very important substance in our brains – serotonin.
Mood. When our bodies receive less vitamin-D it can create an imbalance in our hormones and it decreases our neurotransmitter levels. As a result, our bodies can begin to build up SERT – a protein that transports the neurotransmitter serotonin through the brain. Ultimately, when SERT builds up, serotonin levels in our brains decrease, and having a low serotonin level is related to low moods in depression.
Sleep. Serotonin is also important for the sleep-wake-cycle, which is our brain’s internal system that signals to our bodies when it is time to wake up or to sleep. Normally, the hormones and transmitter levels fluctuate during the day, so we can either feel relaxed, or alert. When we are less exposed to sunlight, this system gets rubbed and it results in our bodies receiving poor-quality sleep. Just as the former, this occurrence also has considerable connections to depression. (Source)
We cannot control the fact that we have less sun exposure during darker seasons, which induces SAD. However, we can prevent and counteract SAD by implementing a few changes into our everyday lives:
1. Sleep
Light therapy: Using light therapy (i.e. artificial lights that mimic natural light) to counteract SAD and spike up our cognitive awareness. Light therapy has proven to be effective in increasing the quality of sleep and recalibrating our sleep-wake-system. (Source)
Sleep enough: Adults need to sleep a minimum of 7 hours each night. (Source)
2. Socialization
Dress warm so you will not let the coldness stop you from doing fun activities and going outdoors into nature.
Make plans to see friends – remember that it is through the darkest of times we need our beloved ones the most. Making time to socialize (even if we need to force ourselves) is crucial for maintaining a healthy mental state.
3. Put yourself first
Learn how to say no: Always remember that it is OK if you need to take time off work or from social gatherings.
4. Internal motivation
Get a post-it card: Write down 5 things you are good at and read it every morning before work.
TED talk: Watch a TED talk you find to be inspiring so you can continue to work on your personal growth.
5. Self care
Spend time with family : Self care may be for you to spend quality time with your family.
Meditation: Practicing mindfulness has proven to reduce stress, anxiety, depression, lower your blood-pressure, increase the immune system, balance your mood and to improve memory and sleep-quality. (Source)
Beauty night: Make a cozy evening plan and do a self-care beauty night routine, including a relaxing bath afterwards.
Netflix: Do you love watching Netflix? Go and watch it! You’re allowed to watch a movie that you love many times!
Tea and relaxing: Let your thoughts wander away with a cup of relaxing tea.
Just doing nothing: Or, if you find the most relaxing thing to just do nothing, then take a relaxing pause and do absolutely nothing!
6. Workout
Regular physical exercise has proven to improve happiness, productivity, energy, sleep, depression, brain health, skin, muscles and bones and can help to reduce pain and chronic diseases. Note: It can also improve your sex life! (Source)
The best investment you can make is in yourself. – Warren Buffet
Written by Louisa Odell