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Rules6 simple tips to help you overcome the low mood that troubles you during the dark season!
The dark period of autumn and the approaching winter, according to psychologists, often becomes a cause of low mood, apathy, decreased concentration, or even seasonal depression. According to Vita Mikuličiūtė, PhD in Psychology and researcher at Vilnius University, people’s habits also change during the colder seasons, we sleep longer in the mornings, move less, and socialize less, which inevitably affects our emotional state. LEMON GYM is here to help, inviting residents of Vilnius and visitors to the city to take part in free activities designed to boost positive emotions.
The best remedy – physical activity
It has been scientifically proven that one of the simplest and most effective ways to improve mood is through active physical exercise. Data from researchers at Harvard Medical School show that exercise, especially aerobic – helps reduce stress hormones in the body, such as adrenaline and cortisol. As you move, these are replaced by so-called “happiness hormones” endorphins. Specialists recommend at least 150 minutes of physical activity per week, even if you don’t feel like it.
“Although when feeling low or irritable, we instinctively want to lie down and rest, this creates a vicious cycle of apathy. The more we lie around and rest, the more we feel like doing so. Physical activity is a highly effective way to cope with depression and anxiety, as well as to improve concentration and sleep quality” explains Dr. V. Mikuličiūtė.
Fresh air in the morning
However, according to the Vilnius University researcher, although exercise is one of the most effective ways to boost mood, it is not the only one. She points out that one of the causes of low mood during the darker seasons is linked to vitamin D deficiency – which also leads to lower levels of serotonin and melatonin in the body.
“Spending time outdoors should not be overlooked, this is how a person gets natural daylight. Even on a cloudy day, it is possible to replenish vitamin D levels in the body. You can spend time in bright light every day, preferably in the morning, from 30 minutes up to 2 hours, depending on the intensity of the light” shares V. Mikuličiūtė.
Laugh!
Positive emotions are just as important as physical activity or fresh air, after all, it’s no coincidence that laughter is said to be the best medicine. However, when you’re feeling down, you may not feel like laughing or even smiling at all. In such cases, you can gently push yourself to smile or laugh, just like you would push yourself to move. This can be done through various activities, such as laughter yoga.
“Laughter yoga can help people overcome a low mood, and its benefits are explained by the facial feedback theory. For example, in one study, participants’ mood improved simply by holding a pencil in their mouth to simulate a smile. This happens because the brain interprets a specific muscle position as joy and actually experiences that emotion. Similarly, with laughter yoga: even laughing without any real reason can improve your mood” explains researcher V. Mikuličiūtė.
Thought reframing practice
If your mood feels particularly low, you can try a very effective psychological exercise – thought reframing. It can easily be practiced at home.
“This practice is useful for understanding your negative emotional state and finding ways to improve it. For example, you can take a thought like ‘I hate winter!’ and explain its cause: ‘It reminds me of exam periods and staying up all night studying,’ and then question it. By responding to and reshaping such thoughts, you will gradually feel the benefits” says the expert.
A cozy home environment
According to the specialist, it’s also important not to forget the simplest things, such as creating a cozy home environment, especially during the darker season, when we spend a lot of time indoors. She also shares a tip on how to forget the gloomy autumn or winter weather outside.
“It’s very important to create a cozy atmosphere. Scandinavians even have a special word to describe a sense of homey comfort – something that feels especially pleasant even when it’s dark and cold outside – hygge. The cold season can be enjoyable if there are candles lit at home, delicious food being prepared, houseplants thriving, and the homeowner is engaged in activities they enjoy” says the psychologist.
Connect and share
Specialists at a rehabilitation center in San Diego, United States, note that isolation is one of the main signs of depression. Continuous social interaction, on the other hand, can help reduce its symptoms. According to them, it is important to belong to some kind of social group – whether it’s a workout class, a hobby group, or simply a circle of friends.
Dr. V. Mikuličiūtė also emphasizes the importance of socialization, noting that while activities such as exercising, walking, enjoying fresh air, or engaging in other mood-boosting practices can be done alone, it is important to have someone to share these experiences with. In other words, these “mood-boosting pills” are even more effective when experienced within a community.
“High-quality interpersonal relationships and emotional support are important factors for mental health. For example, when people experience anxiety, their need for affiliation, being with others – increases. In addition, the experience of being accepted within a community can enhance self-esteem and, in this way, improve emotional well-being” the expert explains.
Free joy events
“Lemon Gym” trainer and wellness event organizer Agnė Mickevičiūtė-Butienė says that fitness clubs are increasingly becoming not just a place for exercise, but also a source of emotional well-being.
Movement should by no means be associated only with intense workouts or weightlifting. We notice that people in fitness clubs increasingly want not only to “work out,” but also to take a break from their life routine, work, fast pace, and traffic. More and more often, people come to gyms seeking peace and a good mood, choosing calmer, slower workouts for both body and mind. We decided to share good mood with an even wider audience – we are opening the doors to joy events for everyone, not just our members” she says.
Residents of Vilnius and visitors to the capital will be able to try various activities that improve emotional well-being for free from November 18 at the “Lemon Gym” club located on Vienuolis St. in Vilnius. The fitness club will invite people to free emotional well-being days in November, December, January, and February. Those who register for these sessions will be able to try laughter yoga, meditation, dance therapy, breathing practices, attend an aromatherapy lecture, gong therapy, and various other activities. It is planned that around 500 people will be able to attend these free well-being sessions between November and February.
JOIN NOW!
All LEMON GYM members can participate in the events for free and register just like for any other workout in the app. Registration for classes opens 3 days before the event.
If you are not a LEMON GYM member but want to register for an event, enter your details below, receive an email with instructions, and see you at the LEMON GYM Vienuolis club!
