Autumn Depression and Ways to Avoid It
With September, the sun began to reduce its effect. Seasons and the change of nature are important factors that affect our mood. In addition, when returning to work and school, increased responsibilities, and cooler weather are added, people may experience some psychological problems. For this reason, September is generally known as the season of sadness.
In order to facilitate the adaptation process in the transition from the energy of summer to the stasis of winter, it will be useful to recognize autumn depression, also known as "Seasonal Affective Disorder", and to examine its symptoms and affecting factors.
Autumn depression begins in September and October and lasts until March. It is a type of depression that is experienced due to the decrease in sunlight and whose symptoms are experienced in certain seasons. It occurs every year in certain months and loses its effect after a while. Like other types of depression, seasonal depression has mild, moderate and severe degrees. Although mild seasonal depression does not prevent a person from continuing his daily life, when it is severe, it can significantly affect the person's quality of life and functionality.
FACTORS AFFECTING ITS FORMATION
Hormonal Changes Due to Decreasing Sunlight:
In spring and summer, the sun's rays come to the earth at a right angle and are converted into chemical energy in our body through our eyes. During these processes, the production of "serotonin", known as the happiness hormone, increases. Likewise, the pineal gland in our brain is responsible for the production of "melatonin", and this hormone is produced intensively in dark, lightless and gloomy environments and is also known as the sleep hormone.
The weakening of sunlight in autumn reduces the secretion of the serotonin hormone and the production of the melatonin hormone. increases. The melatonin hormone acts as a sedative, slowing down people's physical movements and making them sleepy and exhausted. It makes the person less energetic, tired and reluctant. We become less happy and more sleep-oriented.
Psychological Reasons:
Knowing that gloomy winter days and cold weather will come after the days when the leaves dry and turn yellow, in closed places mandatory stay responsibilities and thinking that the comfortable and active days of summer are over trigger a depressive mood.
In addition, having a genetic predisposition to depression, combined with all these factors, facilitates the emergence of seasonal depression.
FREQUENCY
The prevalence of seasonal affective disorder in the general population is 4-6%. This rate increases as the distance of the region from the equator increases.
It is more common in women than in men. If there is depression and other mental problems in the family, the likelihood of symptoms appearing increases.
SYMPTOMS
- Unhappiness, hopelessness
- Thoughts of worthlessness
- Sleep disorders (oversleeping/inability to sleep at all)
- Decrease in energy, easy fatigue
- Eating disorders
- Anxiety
- Irritability
- Concentration difficulties
- Easy anger
- Anxiety in work, social and private areas
- Sudden mood changes
- Thoughts of suicide and death
TREATMENT METHODS
Treatment methods in the treatment of seasonal affective disorder are shaped according to the source of the problem.
PSYCHOTHERAPY
Psychotherapy is a very effective treatment method for dealing with negative emotions, thoughts and behaviors. Cognitive behavioral therapy techniques are widely used. The aim is to ensure that the negative patterns and problems that are overwhelming for the individual change the way they think about them. Discovering new ways of thinking about sad mood significantly increases the functionality of individuals.
PHOTOTHERAPY (BRIGHT LIGHT THERAPY)
Exposing natural daylight, especially in the morning hours It is known to have a positive and uplifting effect on mood. Bright light therapy can also be used for this purpose. The devices used for this treatment are now portable and filter UV light.
Research shows that early morning bright light therapy leads to improvement in mood and, accordingly, improvement in depressive symptoms; circadian rhythm regulator i is the effect; It shows that it increases the effects of medications and leads to improvement in sleep quality. Melatonin is a substance that plays an important role in circadian rhythm. Its release increases at night and in the dark; It decreases during the day and in light. Melatonin is a hormone that can lead to depression. Suppression of melatonin release by bright light leads to an anti-depressant effect. It is a method that can also be used in pregnancy situations where drug treatment cannot be applied.
DOES AUTUMN DEPRESSION AFFECT EVERYONE?
Seasonal transitions can affect everyone temporarily or mildly for a few days. . But actual seasonal depression lasts about two weeks. It is most common between September and mid-October. However, if the person's depressive state, that is, mental depression, continues after more than two weeks, if the person has lost his/her functionality in his/her job, family and social environment, or if his/her physical complaints continue, a specialist should be consulted. Since it is a progressive disease, early intervention is important.
RECOMMENDATIONS AND PREVENTION METHODS
- Make sure to benefit from sunlight. Even if the weather is not sunny, spending 20-30 minutes outside in the morning or at noon is important in taking advantage of the available daylight.
- Exercise has an important place in coping with depression. Exercise, which strengthens the immune system and helps regulate mood, is recommended to be done 3 times a week for at least 30 minutes. Sports and yoga are recommended activities for physical and spiritual relaxation.
- Eating patterns may be disrupted in a depressed mood. Therefore, it is necessary to keep carbohydrate and sugar intake under control. A balanced and healthy diet is important. It is recommended to consume foods rich in Omega 3 and vitamin D. Foods that help regulate mood include fruits, vegetables, dark chocolate and fish.
- When working in closed areas, it is important that the heat and light balance of the working environment is controllable. Closed, dimly lit places will feed your depressive mood, you should avoid such places.
- Do a work that interests you, it is important to pursue activities that will divert attention to other directions. Take up a hobby you love.
- Joyful friends meeting Organize your time, be in crowded environments instead of being alone.
- Spend more time on social activities. (cinema, theater, etc.)
- Depression is not a problem that a person can solve on his own. Leaving it alone and being alone or attributing the situation to simple seasonal fatigue will make the solution of the problem more difficult.
- Be careful about alcohol consumption. Alcohol consumption may increase during this period and a vicious cycle begins. Individuals may try to suppress their distress or mental problems with alcohol. Even though alcohol provides relief for a short time, it causes the distress experienced to take root and cause other problems to emerge.
- Do not describe the situation you are experiencing as "a shameful situation, weakness".
- Do not make important decisions when you are in a depressed mood. .
- Live the day by planning. This plan should also include activities that you enjoy. It will be good for you to fill the day as much as possible and engage in activities that will keep you busy.
- It should not be forgotten that the most important rule in treatment is to follow the recommendations of experts and continue the treatment with determination.
Read: 0
