Are you overwhelmed by a sense of longing when the constant rain outside the window is all dark and gray, and the day is getting shorter? The early morning turns into a real test, you do not want to work, colleagues annoy you, home worries lead to depression and want to escape to the end of the world from all this. A familiar picture? Do not worry, it often happens in the autumn - the usual seasonal depression. About how to recognize it in time and what to do, when a very bad mood, and will be discussed below.
Actually, depression is different. Seasonal is the "lightest" form of it. This is when everything seems to be all right, no significant changes or tragedies in life, but a thousand cats are scratching on their souls and do not want to do anything, nobody wants to see and know. It's easier to cope with such a condition than with other types of depression, but this does not mean that you need to start everything on its own. Prolonged state of depression and bad mood can lead to the development of a real serious depression and neurotic conditions, and there are also close disturbances to the psyche.
There is a certain statistics, according to which women aged 25 to 44 years are twice as likely to have a seasonal depression (as, indeed, any other) than men. Indeed, this is often due to hormonal disorders, premenstrual syndrome, postpartum period and menopause. Yes, and the vagaries of the weather, women react more sensitively and seriously.
Autumn depression - is this your case?
You will be surprised, but there is even a special medical term - seasonal affective disorder. This is a special form of depression that occurs in the autumn-winter period. The peak of this state usually occurs in October and November. It is known that depression leads to disruption of communication between neurons, due to an imbalance of the three types of chemical compounds in the brain - norepinephrine, serotonin and dopamine. It is these compounds that transmit electrical signals between the brain cells. So in the autumn the number of these very compounds drops sharply. But not all equally - there are people on whom the changes in weather and daily biological rhythm generally do not affect. For the diagnosis of seasonal affective disorder, it is necessary to have the presence of characteristic traits during the last two years at the same time. For example, if you have a very bad mood every autumn, melancholy and a sense of shattering - you suffer from seasonal depression.
In 1987, the American Psychiatric Association officially registered such a state of mind as a seasonal affective disorder. This form of depression is associated with a deficiency of natural sunlight, which, in turn, leads to a decrease in the level of hormones of happiness - endorphin and serotonin. On the other hand, our skin synthesizes less vitamin D, which makes us particularly sensitive and nervous when a very bad mood becomes the norm of life. Reducing the amount of natural light leads to an increase in the amount of the hormone melatonin, which is the main regulator of the cyclic rhythms of the human body. He is responsible for sleep, body temperature and appetite, which explains the increased appetite in the fall. A small amount of sunny hours and early twilight - during this period stimulates the secretion of melatonin, which reaches its maximum in total darkness.
Characteristic symptoms of autumn depression
Symptoms of depression include the fall of the whole complex of pronounced changes in the mental state: behavior, intensity of communication, length of sleep, physical and sexual activity and changes in appetite. The main symptoms are:
- low self-esteem, especially in the fair sex;
- a sense of helplessness, constant fatigue, despair and apathy;
- low concentration of attention;
- insomnia or restless sleep;
- sudden changes in mood;
- increased appetite with a pure passion for food rich in carbohydrates;
- lack of sexual interests.
What to do when a depression and a very bad mood
- Healthy and nutritious food
It is well known that a balanced diet not only helps to overcome depression, but also helps to cure many diseases. In autumn, a decrease in body temperature leads to an increase in the level of melatonin, which causes people to resort to eating more caloric foods. And if you add anxiety and increased appetite, this will certainly affect your weight. Therefore, it is necessary to ensure the supply of nutrients to the body and eat healthy foods rich in vitamins and minerals. Help in this can vegetables, nuts and meat (better to avoid red meat, eat more fish and chicken). Pay attention to potatoes, carrots, apples and vegetable soups. A good start to the day is a delicious and healthy breakfast: a freshly squeezed juice that will make you feel more energetic during the day. In addition, in autumn it is necessary to increase the intake of vitamin C, iron and zinc. And to bring yourself a little joy - eat a little bit of dark chocolate daily, in which not 70% of cocoa. This is a particularly good alternative in the fight against very bad mood and depression.
- Sport is more effective than antidepressants!
Movement is the best way to cope with depression. Physical exercises "block" sad thoughts and improve mood. Returns motivation to work and life in general. It's good to practice outdoors - aerobics, jogging or just walking in the park after a long day. Then our smaller brothers, in particular dogs, can help. Walking and playing in nature with an animal is the best remedy for any, even the most severe depression.
- Pamper yourself
The autumn season is suitable for some cosmetic procedures that are not recommended in spring and summer. A visit to the spa, for example, will certainly pamper your senses and dispel gloomy thoughts. Do not forget about the therapeutic for many women shopping, which works like a powerful antidepressant, struggles with a bad mood and refreshes thoughts.
- More light!
Treatment of depression in the autumn especially well passes by means of light. But the healing properties have only a bright light with an intensity significantly greater than 200 watts., Because this is actually a simple level of light on a cloudy day. In sunny weather, when the sky is clear, the light intensity exceeds 1000 watts.
- Wear clothing in light colors
You can forget about gray and black outflows of clothes. It is better to choose bright colors - yellow, orange, red ... Colors that bear a positive and create a mood, combined with the corresponding decorative jewelry, can work wonders. In addition, they will be a constant reminder of the past summer ...
- Sleep more
It has long been known about the healing properties of sleep. In the evening, take a hot bath with sea salt or essential oils - this will be especially useful for your sleep. If you do not get enough sleep, go to bed earlier. This is a very important point in the autumn period, when the body is particularly tired, and restores more slowly.
- Find a new hobby
Well, or at least do not throw the old one. Take care of any forms of peaceful activity - regardless of whether it's watching old movies, reading a good book or just listening to your favorite music. Depression is also saved by collecting something. Replenishment of the collection each time will add positive emotions.
- Fall in Love!
That's what you need to do, when a very bad mood, it would seem, will not end. There is no doubt that changes on the cardiac front will bring a shake and adorn the long autumn days. Studies show that the process of falling in love is not just an emotional event. This is due to changes in the composition of our body. He begins to produce a large number of substances and hormones, which are very similar to drugs and cause a certain "dependence." For example, the synthesis of dopamine is closely related to a sense of love and creates a new flow of energy, liveliness, a special concentration of attention and motivation to work. This hormone is responsible for feelings and attraction, excitement and a feeling of complete happiness. Serotonin, in turn, regulates emotions and can even affect a very bad mood. These two hormone physicians are called "hormones of love." They create a sense of peace. And last but not least, adrenaline, which does incredible things with us. It's because of him that there is a feeling that the heart seems to pop out of the chest now.
Experts say that the number of happy people in proportion to good weather - the more sun and light, the more people are smiling and happy. This is true, but we must not forget that everything depends on ourselves. We decide how to start a new day, and how to perceive the world around us. Each season creates its own charm, but if we look more closely, we can find something good and in long autumn days.