In our lives, there is always room for certainty: bad weather, "noisy" neighbors, autumn blues, and a long winter. February is coming soon – the shortest month of the year, but it feels... 

It's not difficult to understand why we feel this way. By February, everyone is tired of the cold and the grayness. Coughs and sneezes are all around, the holidays are over, and none of it adds motivation or drive. And if I continue to think in this way, I will allow myself to sink into a depressed state, but I have a different task.

So, thank you winter for drawing attention and prompting action; here are 5 simple methods that are definitely worth trying, and then it's up to you to decide:

1. Exercise and bright light.

If this is not yet your habit, maybe it's time to fix that. Science has proven that physical exercises not only help prevent and alleviate some health issues such as high blood pressure, diabetes, arthritis, etc., but also improve mood and reduce anxiety. A pleasant bonus - you will definitely experience an increase in energy levels and forget about fatigue. Also, if possible, spend more time in bright lighting (even indoors). Bright light and exercise stimulate the brain, prompting it to release serotonin. This neurotransmitter is involved in forming all types of behavior: eating, sexual, sleep-wake cycles, etc.

2. Say "no" to routine and try something new.

Thanks to a well-established schedule and discipline, we manage to do a lot on time, but the side effect is "Groundhog Day." Therefore, to invigorate yourself, you need to introduce something new into your usual routine, creating conditions where you have to "turn on" your brain and think differently. This could be a different route home, a different drink, or creativity, which was abundant in childhood and so lacking in adult life... or just idleness. This practice involves spending 15-20 minutes a day "doing nothing," not focusing on thoughts, but instead letting them wander. This exercise protects against emotional burnout, reduces stress from constant busyness, and allows for recovery. Start right now.

3. Set small goals.

Setting goals when you're feeling "drained" may seem almost impossible, but it's crucial to remember why you started all of this. So, count how many days are left until spring and make a list of what you still want to achieve or try this winter and act. It's very important to listen to yourself and your needs. Do what brings you joy and a state of happiness: have your favorite coffee or tea in the morning, read a book, go to the cinema or theater, take a simple walk with your loved ones, family, friends, etc. The key is to do it with pleasure and enjoy.

Also read: Psychologist online, what is it?.

4. Be Grateful.

Robert Emmons conducted a series of studies on the connection between gratitude and well-being. The research showed that gratitude reduces toxic emotions such as envy, frustration, and regret, and increases positive emotions such as happiness and satisfaction. You were held the elevator, helped open the door, treated politely, etc.; don't be stingy, reciprocate with people, and you'll be surprised at how quickly it works.

5. Listen to music.

The American Music Therapy Association conducted research proving that melodies with a certain rhythm have a positive effect on the human body: they reduce anxiety, calm, slow breathing, heart rate, etc. You probably have a few melodies that improve overall condition and lift mood. Now is the best time to listen to them.

Your unique recipe is known to everyone; the main thing is to consciously approach your thoughts, reactions, and behavior. And just allow them to exist to understand something new about yourself. And if you decide that you need help, the iPsycholog team knows, can, and is ready to accompany you on this journey.

iPsycholog - Your psychologist online.