We often experience bad moods in early fall. This condition is called seasonal depression and occurs when the seasons change. Most symptoms begin in the fall and continue into the winter months. It’s important to understand that this condition is normal since the amount of sunlight directly affects the production of endorphins (hormones of joy). But what to do if this condition is worsening and turning into a real depression. Let’s review six tips that may help you fight seasonal depression.
Symptoms of seasonal depression
- Sleep problems such as insomnia or oversleeping
- Low energy
- Appetite changes. It can be reduced or increased
- Difficulty concentrating
- Decreased libido
How to fight seasonal depression?
1. Artificial Lighting
Sunlight even in small doses is necessary during autumn and winter. It can be compensated by artificial lighting. Our body begins to produce the hormone melatonin within 15 seconds of turning on the electric lamp. Light therapy is a good way to treat seasonal depression and fight bad mood.
2. Proper Nutrition
If you are prone to autumn spleen, start with excluding foods that may stimulate depression, such as canned food, pork, and sausages. Eat more vegetables, fish, and dairy products. Sweets can also improve emotional mood but don’t overeat them.
3. Travelling and Fresh Air
Try to be in the fresh air more during daylight hours. Under natural light, the body produces vitamin D and the hormone of happiness which is called serotonin. Don’t limit yourself to walks on the weekend. Travel, visit the mountains, canyons, and cities. Imagine you are sitting in a cafe with a cup of coffee and a delicious breakfast and looking at the snowy streets through NYC windows or wandering around autumn Yosemite with a photo camera. This is a great way to get rid of seasonal depression, isn’t it?
If you are still thinking about how to get rid of seasonal depression, you could wait for Halloween. What can improve our mood better than a day when you can fool around, dress up, change clothes or just watch how others do it all with a sarcastic expression on your face? In addition, this holiday is accompanied by a lot of interesting parties. And if you also have children, it will be triple fun.
5. Physical Activity
According to statistics, people doing sports suffer from depression 5 times less than those who neglect physical activity. Active exercise in combination with proper breathing enhances endorphin production. A number of studies have also proved that athletes who stopped training, lacked endorphins. Outdoor training is considered ideal for improving moods such as running, rollerblading or cycling.
6. Proper Sleep
Healthy full sleep is priceless at any time of the year. Make a sleeping schedule and try to go to bed on time. Go to bed before midnight since this is the best time to restore the body. If you suffer from lack of sleep at night, compensate for it by taking naps in the day. Try to sleep a little after a meal at lunchtime or sit at least for a few minutes with closed eyes.