Cómo aumentar la motivación en invierno

¿Por qué nos sentimos menos motivados en invierno?

If you're feeling in a bit of a slump this winter, chances are, you're not the only one. The fact is, we can't always control our motivation levels, as the weather can have an impact.

Dr M M Qadri, a Consultant in Forensic Psychiatry and Medical Psychotherapy, says the right amount of sunlight is crucial for mood and energy.

Serotonin is a hormone that regulates happiness levels. Exposure to sunlight can increase the amount of serotonin released in the brain. This boosts your mood and your concentration, and makes you feel calmer. Low levels of serotonin put you at higher chance of seasonal depression.

La luz solar también puede activar la melatonina, la hormona que regula el patrón de sueño. Un sueño interrumpido o irregular puede reducir tus niveles de energía. Esto significa que se requiere más esfuerzo para completar pequeñas tareas.

¿Cómo puede aumentar su motivación este invierno?

Qadri says the first step to increasing your motivation is being kind to yourself.

"You have to acknowledge that you will not always have high levels of motivation," he explains. "At certain times of the year, your mood will dip, but that's OK. Accepting this can be empowering, as it removes the guilt and shame of not achieving your ordinary levels of activity.

"This sense of awareness will provide lifelong skills to help you navigate difficult periods. Expecting high levels of productivity from yourself 24/7 is neither realistic nor healthy."

También aconseja emprender actividades que se disfruten habitualmente, y no necesariamente las relacionadas con la productividad. Hacer cosas simplemente porque te gustan, en lugar de obsesionarte con alcanzar un objetivo, puede aumentar tu serotonina.

Esto también puede mejorar el estado de ánimo general y, en consecuencia, proporcionar la motivación necesaria para realizar otras actividades. En la terapia cognitivo-conductual, esta técnica se denomina activación conductual, un tratamiento para la depresión basado en la idea de que aumentar el nivel de actividad placentera puede combatir el bajo estado de ánimo.

¿Cómo puede practicar el autocuidado durante el invierno?

Qadri stresses the importance of practising self-care during winter and being aware of how your mental health is affected by a change of seasons and environment. You can then choose activities that provide you with some personal benefit.

¿Necesita sentirse motivado todo el tiempo?

Es posible que te hayan condicionado a estar "en ello" todo el tiempo. Muchos llevamos un ritmo de vida acelerado y estamos muy presionados para cumplir plazos, mantener las apariencias y estar siempre bien arreglados. Sin embargo, no te sentirás capaz de conquistar el mundo todos los días. Obligarse a hacerlo, en lugar de descansar o tomarse un tiempo cuando se está estresado, puede provocar agotamiento.

Qadri says it's completely natural to feel more motivated at certain times, since hormones and mechanisms in the human body respond to changes in the day.

"When you feel less motivated, take a break, do something you enjoy or undertake a more mechanical task which requires less motivation," he suggests. "The key is not to feel guilty or like you are less worthy when you are not motivated. Our worth as people is not determined by our productivity."

¿Cuándo hay que preocuparse por el bajo estado de ánimo en invierno?

While it's normal to have down days, it's also vital you don't just allow yourself to struggle. Persistent low mood could be a sign of seasonal affective disorder (SAD). This is a type of depression that comes and goes in a seasonal pattern - however, its symptoms tend to be worse in winter.

If you are struggling to cope with the change in seasons, you should see your doctor. They can assess your mental health and lifestyle habits to offer appropriate treatment. Treatment might include talking therapies and, in more severe cases, antidepressants. Lifestyle changes such as exercising and stress management techniques might be suggested too.

Un tratamiento habitual del TAE es la fototerapia. Consiste en utilizar una caja de luz especial para estimular la exposición a la luz solar, que, como ya se ha dicho, puede ser el catalizador de un empeoramiento del estado de ánimo y la motivación.

¿Dónde puede obtener apoyo profesional?

You shouldn't disregard your mental health, as it is as important as your physical health. Qadri suggests making a doctor's appointment if your low mood isn't going away or decreased motivation affects your daily life.

"When discussing with your doctor the effects of the cold on your mood, they may need to rule out possible physical health conditions," he says. "These include anaemia, vitamin D deficiency or an underactive thyroid condition."

Once a physical health cause has been excluded, your doctor can help with treatment for your low mood. This could include a course of medicine or cognitive behavioural therapy.

Cómo prepararse

Qadri also stresses the importance of preparation, especially if you know your mental health is likely to decline as winter approaches.

He considers that it's important to be proactive about the changing of seasons. Weather is difficult to predict in the UK, but it's pretty certain that it will be cold, wet, and dark during winter. Preparing beforehand and making sure you have coping strategies in place for when you're struggling can reduce the impact of low mood.

"In the same way that people employ personal trainers to assist with their physical health, we should also use simple interventions with mental health," Qadri advises. "These can be self-help methods - from doodling to meditating. Or, you might want to explore private therapy.

"Existe la idea errónea de que hay que estar muy enfermo para merecer apoyo profesional, pero en realidad todos podemos beneficiarnos de tener un espacio seguro para expresar nuestros sentimientos sin juicios ni expectativas".