With the weather getting colder and the days getting shorter, we can officially say that we have entered winter. In this season when nature sheds its leaves and goes to sleep, we may also experience a decrease in energy, a desire to withdraw into our own shell, and sometimes a decrease in our mood. Cold weather may make us want to wrap ourselves in our soft blankets and stay home all day with hot drinks. It sounds so sincere and peaceful, doesn't it? However, our desire not to leave the house this winter may be due to a reason that is not very peaceful.
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Winter Depression (seasonal affective disorder).
Changes in sunlight also affect our physical (circadian) rhythm. This rhythm is our body's internal biological clock; It manages certain brain activities and hormone production. Our mood changes depending on the length of hours we can benefit from daylight, and these changes may become evident in the winter.
When winter comes, people lose their mood and have difficulty leaving the house. We cannot say that everyone suffering from winter depression is suffering from winter depression, but 3% of people experience serious winter depression during seasonal transitions.
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Loss of interest in things normally enjoyed
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Feeling more tired or heavier than usual
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Sleep problems
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Tendency to eat more than normal and increase in weight
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Difficulty in focusing and not being able to think clearly
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Symptoms such as a feeling of hopelessness about life or thoughts of ending life
are factors that distinguish winter depression from seasonal emotional changes.
8 EFFECTIVE METHODS AGAINST WINTER DEPRESSION
BENEFIT FROM LIGHT THERAPY
Mode changes and depressive symptoms that occur in winter depression are mostly due to the decrease in our daylight hours. Therefore, light therapy is very effective in treatment. The goal of light therapy is to mimic natural daylight with tools such as dawn simulators, light boxes, natural spectrum light lamps, blue wave technology, bright light sun visors and stopwatch light. this time Unlike normal lights, lights emit light at the wavelength that regulates the body's circadian rhythm, thus regulating melatonin and other hormones that help healing. Therefore, light therapy is one of the most effective methods that can be used to relieve the effects of seasonal depression.
ENJOY AROMATHERAPY
When it comes to feeling good, we can't talk about aromatherapy. Aroma therapy is a very useful supportive method in the treatment of seasonal affective disorder, as in many problems. Essential oils help the body regain its natural balance by stimulating the areas of the brain responsible for mood and circadian rhythm. You can benefit from the relaxing effects of essential oils by dropping a few drops on your pillow before sleeping, as a room scent, or by adding a few drops to your bath water.
MOVE
As with other forms of depression, exercise can alleviate the effects of seasonal depression. Cardio exercises such as brisk walking, jogging and cycling, especially outdoors, can be more useful in relieving the depressive feelings you experience. If it is not possible to exercise outdoors because the weather conditions are very cold, rainy or snowy, it will also be useful to exercise indoors in an area where you can see the outside. Exercise helps you protect your health by preventing the weight gain that comes with seasonal depression, and helps you become more resistant to diseases in the winter by strengthening your immune system.
CREATE SLEEP HYGIENE
People with seasonal depression may often have problems sleeping at night and waking up during the day. Having a specific sleep pattern not only increases your sleep efficiency, but also helps relieve many symptoms of winter depression. Having a regular sleep cycle will ensure that the times you are exposed to light during the day will be at predictable and distinct intervals.
EAT BALANCED AND HEALTHY
One of the most important aids in the treatment of depression is the food we consume. What are they? Foods containing high carbohydrates, fat and sugar negatively affect our mental health as well as our physical health, causing us to feel more tired, sluggish, irritated, unhappy and unhappy. Therefore, consuming unprocessed, seasonal, fresh and natural foods rich in vitamins, minerals, protein and fiber regularly and at regular intervals, avoiding excessive caffeine and alcohol consumption, and consuming adequate amounts of water and mineral water are very effective in the treatment of depression.
TAK ON A VACATION
A winter holiday in a more temperate climate or one that takes you away from your routine environment can also reduce the effects of depression. Entering a different place and getting out of your normal life will help you get out of your routine and feel renewed, and going to temperate climates will also help you get away from the cold and dreary weather.
KEEP A DIARY
Regularly writing down your feelings and thoughts helps you get rid of the negative feelings you experience, make sense of them and become aware of them. Sharing these feelings and emotions that we cannot cope with can lift your mood and help you feel better. For example, you can set writing breaks for yourself for up to 20 minutes on some days of the week.
TAKE VITAMIN D
When it comes to depression, we should not forget the importance of vitamins. Research has shown that depressive symptoms are observed in people with deficiencies in Magnesium, Iron, B12 and Vitamin D. Vitamin D, which is the most associated with depression among these vitamins, may decrease in the body due to decreased daylight hours during the winter months. A study conducted in 2014 supports that individuals who are depressed and take vitamin D supplements have a significant improvement in their depressive symptoms. Therefore, taking vitamin D supplements during the winter months may not only improve the effects of seasonal depression, but may also protect against depression.
By applying these methods to help overcome seasonal depression, it is possible to reduce the effects of depression, make you feel better and be able to cope. But it's not enough and it's hard to cope If you think you are suffering, please seek support from a mental health professional.
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