With the onset of cold weather, we are prone to stress, frustration and depression. The article describes the main symptoms and causes of a depressed psychological state, as well as effective methods of self-help. Autumn depression is a depression of the psycho-emotional state, which is typical for most people whose life is measured. Gray colors after a bright summer can awaken negative emotions in a person, which leads to a deep blues.
Causes of the Fall Depression
To combat depression, it is important to understand the causes of depression. Some psychologists believe that autumn and depression of the psycho-emotional state of a person are closely related. This is explained by the following factors:
- Physiological changes associated with weather conditions … It's all about serious psychophysiological changes in the body. Plus, there are other reasons that trigger depression. One of them is a noticeable reduction in the length of daylight hours. Rains and cloudy weather also provoke a depressed state. Such changes lead to lethargy, apathy, sad thoughts and loss of mood. Changes are also taking place in the human body. The sun goes down, and, accordingly, the production of melanin increases significantly. It is this hormone that leads to disorders and the appearance of autumn depression. Also, scientists have found that melanin is actively secreted at night, and during the day its production is reduced. It can be concluded that reducing daylight hours directly affects a person's mood. Given the natural factors, finding a way to deal with autumn depression is not easy.
- Psychological aspect … Autumn is exactly the time that the annual cycle ends. Every conscientious person tries to rethink his actions, correct the negative aspects and assess what the courage to achieve in a specific period of time. Unfortunately, not all plans can come true and be fully realized. This is especially true for those who have not managed to relax either in the desired place, or at all. Sometimes there are even tragic events that touch the deepest spiritual wounds. All this does not in the best way affect the morale. Gradually, the mood can become unstable and unstable. In some cases, even anger can replace apathy.
- Problems at work … Abnormal sleep, work overload, inadequate rest and discontent of others can affect the appearance of depression. Even a "blockage" with reports or projects can be a good reason. In addition, almost all serious speeches, conferences, inspections and other moments fall precisely in the autumn period. Constant nervous tension and fatigue are the worst companions in the cold season.
- Health … The physical condition of a person is of no less importance. A drop in temperature provokes the development of a variety of infectious diseases. Due to the lack of vitamins, immunity is significantly reduced, which leads to the appearance of colds and other ailments. Plus, in the fall, all diseases that are in a chronic form become aggravated. Accordingly, all this negatively affects the human psyche.
It is important to identify the symptoms of impending depression in a timely manner. Otherwise, you can completely immerse yourself in an oppressed state, which will inevitably affect both the work process and communication with others, family.
The main symptoms of autumn depression
The term itself implies a kind of psychological deviation, and not just a bad mood. It should be noted that this disease can occur at any time of the year, regardless of seasonal factors. But most often depression appears precisely in the fall, which is why it got its name.
Like other illnesses, depression has characteristic symptoms:
- Psychological manifestations … Touchiness, melancholy, apathy for everything, unwillingness to communicate with people, increased irritability.
- Physical manifestations … Complete rejection of an active lifestyle, chronic fatigue, loss of appetite, sleep disturbance, constant desire to sleep, pain in different parts of the body, muscle cramps.
- The timing of the depression … Autumn blues can occur over a long period of time. It is worth noting that the abyss, as well as it can arise, it can for no particular reason.
In some severe cases, it is simply impossible to do without the intervention of doctors and medications. Otherwise, depression can become more severe. The main symptoms of this are a complete refusal to eat, talk about death and an unwillingness to return to reality. Such changes already indicate that a person is not able to cope with his problem on his own. Attention! In severe cases of depression, you should immediately contact a specialist. Even if the patient himself does not want to go to the doctor, as is often the case, close people must take care of this. Otherwise, everything can end fatally.
Self-help ways to overcome the autumn depression
It is not recommended to let the situation take its course. The fact is that few people are able to get out of depression without much harm, and the distance between a mild blues and a deep psycho-emotional disorder is not so great. Proper nutrition, an interesting lifestyle, communication and the opportunity to devote a little time to yourself will come to the rescue.
Helpful Tips Against Fall Depression
It can be difficult to change something in yourself and around. However, without it, you will not be able to cope with depression. In order not to plunge into a difficult state of mind, it is enough just to follow some simple recommendations:
- Surround yourself only with bright things … Beautiful, colorful, they will remind you of summer, banishing the grayness of autumn days. Discard boring palette.
- Make some changes to the routine … You can make small repairs in the apartment, buy new clothes or go on vacation. Sometimes even small changes can keep you in high spirits. Some leading psychologists argue that a small "greenhouse" can help you relax. Floral plants have a positive effect on a person's mood. In addition, the green color calms the nervous system.
- Accept the situation as it is … Do not wait for the onset of cold weather and prolonged depression. Accept that autumn will definitely replace summer, you should not take it as a tragedy.
- Saturate your day with variety … All free time should be filled with pleasant little things, use it to the maximum. Depression will never appear in someone who is doing what they love. Spend more time outside, running, walking your dog, or getting some fresh air when you are off work or school.
- Find time for loneliness and hobbies … Some people need to immerse themselves in work and leave only a few hours for personal development. In such an environment, they will be happy and not depressed. Start reading more, learning languages, doing yoga, or joining a gym. If a person is dissatisfied with his appearance, then you can pay attention to it, eliminate your shortcomings.
- Enrich your body with delicious and healthy foods … Try to eat in moderation, give up junk food, eat more fruits and vegetables. And so that the food does not look bland, come up with decorations for dishes made from bright vegetables. Be sure to take vitamin complexes, because with the onset of autumn, immunity deteriorates significantly.
- Let more light into your home … As statistics show, almost every second person on our planet is prone to psychological disorders with the onset of a cloudy autumn. One of the main reasons for depression is the lack of sun, bright colors and daylight. In Scandinavian countries, psychologists very often prescribe a course of special light therapy to residents. In some domestic clinics, you can already find rooms with heavy-duty lamps. There is a simpler and more accessible alternative to everyone - walking during the day.
- Don't confuse day with night … If you want to maintain a cheerful mood and a healthy look, then it is better to give up nighttime TV viewing and long gatherings at the computer. It is worth noting that such a pastime can cause a depressive state. This is due to the physiological processes in the body. Remember that sanctification must be complete at any time of the day or night. Therefore, if you have to work night shifts, light the room well.
- Chatting with friends and family … Many experts strongly advise against closing in on yourself and spending all the time at home. Try to contact more interesting people and communicate with close friends. There are tons of places that can help you get away from problems and get in high spirits.
- Everyone needs rest! Each person sometimes has the feeling that there is very little strength left. If work does not allow you to go to the sea, then you can sign up for a massage or a spa center. This will help you relax and relieve irritation.
Important! The ideal option in the fight against depression is to go where you have long wanted. It can be a resort or some beautiful city, the main thing is that there a person feels as harmonious and calm as possible. And ideally, there should be plenty of sun.
Antidepressant products to fight autumn depression
Antidepressant products will also help protect against the autumn blues. These include turkey, dairy products, bananas, whole grain breads, and yellow-red fruits. The thing is that they contain the amino acid tryptophan. It is she who is the precursor of the hormone of good mood serotonin.
Additionally, nutritionists recommend using:
- Spinach … It is considered to be the best source of folate. Its deficiency is observed in almost all people who suffer from prolonged depression.
- Dried apricots … Be sure to eat this product, because it is rich in magnesium and other beneficial trace elements. In addition, it is magnesium that helps fight nervous tension and stress.
- Cocoa … Of course, do not forget about chocolate and milk drink with this substance, which are famous for their positive qualities in the fight against depression.
- Water … Be sure to drink the correct amount of liquid. An organism constantly in need of moisture simply cannot be in good shape.
Many psychologists believe that even monotonous and tasteless food can provoke depression.
An interesting pastime to overcome the autumn depression
Allow yourself a pleasant little thing. Of course, we are all different, but often they will help to cope with the blues:
- Shopping … It is worth noting that such therapy works on almost all the fair sex, but men do not mind visiting stores either. Firstly, in the process of choosing clothes, you can escape from everyday problems and worries. Secondly, a new thing can transform the look and wardrobe. Avoid boring palette, give preference to bright juicy shades. Thirdly, a beautiful thing cannot but rejoice, because it makes a person more beautiful. Statistics show that people who take care of themselves and are satisfied with their reflection in the mirror are less prone to depression.
- Fishing … This type of recreation will probably be more appreciated by men, but it will not hurt girls either. Sitting in nature, enjoying the unhurried flow of time, the light sound of the waves, you can have a good rest and relax.
- Mushroom picking, camping in the forest … Merging with nature, fresh air will stimulate the production of the hormone of joy, and the body will be saturated with oxygen. This type of holiday will benefit the whole family!
- Exercise and regular moderate exercise … The thing is that in the process of activity the nervous system is stimulated. You don't even have to go to the gym for this, the main thing is desire. You can just go for a short run, do push-ups or jump rope, sign up for a pool, dance or yoga. It all depends on what brings pleasure. As a result, you can get not only a beautiful body, but also a charge of positive emotions. To make this remedy work for sure, make a training system. A key success factor is regular and systematic exercise.
- Laughter therapy … In order not to become a hostage of autumn sadness, you need to laugh more and enjoy life. Scientists have proven that people who know how to have fun have excellent immunity and are less likely to get sick. In addition, laughter increases the overall tone of the body.
Important! Spend more time in fun companies, chat with positive people, do what you love, watch comedies and fill your soul with happiness. Even if there is no mood, this does not mean at all that you need to listen to sad songs and watch films with a sad plot. Try to smile even when "the cats are scratching in their souls." How to deal with autumn depression - watch the video:
Today, a huge number of people are faced with the concept of "autumn depression", and this fact cannot be ignored. To get around it, it is important to make some adjustments in life. To begin with, correct what you have not liked for a long time - this is a direct path to self-improvement. Never dwell on problems, even if they are. Try not to accumulate them, but to solve them as they come. So they will not turn into a huge "snowball", ready to cover you with your head. And, of course, surround yourself with people you love who can warm your soul even on the coldest day. Warm emotions, friendly communication and sincere evenings with a soul mate are an effective method in the fight against depression and chronic fatigue.
