Here are the changes to be made in daily life to prevent seasonal depression…
We are slowly saying goodbye to warm and sunny days. Gray and cold weather can negatively affect psychology as well as metabolism if not taken care of. Especially these days, it becomes difficult to get out of bed in the morning, complaints of fatigue increase, people feel less energetic and the need for sleep may increase. From the Department of Psychology at Memorial Şişli Hospital, Uz. Ps. Didem Üngör gave information about the changes that should be made in daily life to prevent seasonal depression.
Decreased daylight affects psychology
Seasonal changes affect mental health as well as physical health. Some emotional, mental, behavioral and physical symptoms increase during this period. This so-called “seasonal depression” begins to manifest itself in September-October and generally continues until the end of the winter months. According to research, seasonal depression is caused by shorter days, less daylight and longer exposure to darkness, especially in the fall and winter months.
Take precautions against severe seasonal depression
Seasonal depression has similar symptoms to other types of depression. Symptoms include a general state of sadness and sadness, crying spells, hopelessness and negative thoughts about the future, tension, outbursts of anger, intense anxiety, decreased energy, fatigue, weakness, withdrawal from social life, withdrawal from previously enjoyed activities and relationships, sleep problems, changes in appetite and eating habits, difficulty concentrating and poor performance. All or only some of these symptoms may be present.
Symptoms of seasonal depression can be mild, moderate and severe. While mild symptoms do not affect or interfere with the daily life of the person, severe symptoms interfere with the daily functions of the person.
Not all symptoms may be seasonal depression
The diagnosis of seasonal depression requires a detailed clinical evaluation. After a psychological evaluation, physical examination and laboratory tests, a general conclusion can be drawn for the patient. To be diagnosed with seasonal depression, these symptoms must occur at the same time of the year for at least 2 consecutive years and there must be no other reason to explain the changes in mood and behavior. Symptoms and complaints that occur as a result of various stress factors in the environment or other physical disorders may suggest other diagnoses rather than seasonal depression.
10 tips to prevent seasonal depression
- Creating a quality life and living in a predictable way protects people from seasonal depression. For this
- Take advantage of daylight as much as possible. Getting up early in the morning will help you with this.
- Increase your outdoor activities. Brisk walks, jogging and outdoor exercises are beneficial.
- Pay attention to your sleep patterns. Do not go to bed too late and wake up early in the morning without getting enough sleep.
- Eat a regular, natural and healthy diet. Take care not to skip your main and snacks.
- Pay attention to your water consumption and increase water.
- Set aside a period of time for yourself during the day. Try to do things you enjoy.
- Nourish yourself spiritually.
- Make time for your relationships and friends. You can also strengthen communication by making programs together.
- Make new plans and set goals. Short-term goals will increase your motivation as they will be more easily achievable.
- Make memories at work and at home. Vacation photos and small details will remind you of your joyful moments.
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