5 tips on how to overcome seasonal depression

What is Seasonal Depression?

Seasonal depression - a condition that occurs after a long period of affective disorders.

The clinical picture of seasonal affective disorder (SAD), first described in 1984 by psychiatrist Norman Rosenthal of the National Institute of Mental Health (US). This form of depression, which manifests itself in a mentally healthy people with changing seasons.

Seasonal affective disorder is manifested with the onset of cold weather. It is also associated with a sharp change in climatic conditions: air temperature drops, daylight is declining. In this case, the depression has a continuing character: it begins in October and ends in April. It was at the beginning and end of that period, spleen manifested most clearly.

According to statistics, about 17% of the population living in the distance from the equator, are subject to the RAA. Symptoms: fatigue, tearfulness, irritability, impaired attention, insomnia, excessive appetite, decreased libido. Everything just falls out of the hands.

To get rid of the manifestations of seasonal depression does not necessarily refer to a psychiatrist. Enough to understand the reasons for his bad temper and start a fight with him.

1. Do not hesitate to their senses

There are many incorrect stereotypes about depression and bad mood. Sad - bad. All melancholic - losers. Demonstrate a bad mood - a bad taste. People should smile even soaping the rope and soap.

It is not true. Anger, sadness, fear - the same emotions as joy and fun. Just a reaction to external stimuli. But life, alas, is not a member of some holidays.

Do not hesitate to their feelings, even negative. Depression - this is normal. She becomes a threat only if you get hung up on issues. Admit to yourself that now is really not the best period. But do not let yourself sink into the swamp of dissatisfaction with himself and his life.

2. speak

Get rid of the misconception that no one cares about other people's problems. If you live with such installation, light seasonal blues quickly grow into a major depressive disorder.

Take a look around. Is there no one who can understand you? Unlikely. Yes, relatives are often busy, and it seems that it's not up to you. But then, they are close to listen and hear. The main thing is to start speaking. Formulated and voiced the problem, you'll see ways to solve it. In addition, psychologists have long demonstrated that complex and easier to overcome fear, knowing their names.

But if pride still does not allow to talk about their woes aloud, write. Pour out on paper all that worried. You can leave the message itself, but it is better to read the spouse, parents or close friends. You not only lose a stone from the soul, but also get a worthwhile life advice.

3. Get enough sleep and eat properly

This is the first advice in any book on self development. Indeed, healthy sleep and nutrition - the basis of harmonious living.

Kelly McGonigal, renowned psychologist and author of "Willpower", believes that insomnia weakens our capacity for self-control. Due to the lack of sleep the body is under stress. To feel good, you need to sleep 7-8 hours a day.

With seasonal affective disorder dramatically decreases the level of carbohydrates, always want to eat. Does not satisfy the appetite oily food. Compensate for the lack of carbohydrates you need foods that are rich in them: fresh bread, cereals, legumes and grain cereals.

Vary your diet to include more vegetables and fruits. For example, eat oranges every morning. These citrus fruits are rich in vitamins C and A, which reduce the level of cortisol in the blood.

Finally, do not seek solace in alcohol and nicotine. Instead, drink tea - a natural source of antioxidants.

4. Be busy

Depression - is the inability to create the future.

Rollo May, an American psychologist and psychotherapist

Open your calendar or task manager. In it are listed plans for the next month? If not, make them! Your days should be filled with a variety of tasks. And not just the workers.

Make the calendar all the cases of "long box": disassemble the trash on the balcony, sign up in the pool, make repairs, learn Finnish, get a puppy. Do what you want, but do not allow yourself a moment's idleness.

5. try new

Often the cause of intraseasonal depression becomes an ordinary routine. Not enough holidays, bright impressions.

This is easily fixable. Allow yourself a bit of variety, try every day something new. Change your life step by step. Put not black and colored shirt. Order lunch not chicken, and seafood. Not get home by bus and on foot. Do not write the message, and call.

You can resort to more drastic measures: Change hairstyle, work, a parachute jump, move - the main thing to approach this responsibly. If you succeed, you not only believe in their own strength, but also forget about depression.