If you have symptoms such as constant sleepiness, feeling generally unhappy, and a desire to overeat, autumn depression may be at your door. As we bid farewell to summer and enter the autumn months, less daylight exposure and cooler weather negatively affect our mood.
What should be done for a healthy mood during these seasonal transitions, especially when women are most affected?
Expert Psychologist Seliyha Doşır Elbeyoğlu gave information about autumn depression
Using Less Sunlight Leads to Depression
Differences in the daylight period in summer and winter and the release time of melatonin (sleep hormone) at night cause depression attacks in people who are prone to be affected by seasonal changes. Due to the decreasing temperature and shorter days in autumn, benefiting from less daylight causes hormonal changes in people. While the level of serotonin(happiness)hormone decreases, the level of melatonin(sleep)hormone increases; It paves the way for the development of depression in a person. In general, the need for more sleep in the winter months is due to this situation. Increasing melatonin in the autumn and winter periods increases sleep and also causes an increase in appetite in people.
Unhappiness Throughout the Day is a Harbinger of Autumn Depression
Difficulty waking up in the morning. or waking up very early in the morning and not being able to go back to sleep, feeling of unhappiness that continues throughout the day, loss of interest, difficulty in doing daily activities, decrease in energy, feeling of persistent fatigue, deterioration in concentration, starting to experience memory difficulties, increased or decreased appetite, loss of sexual desire. Symptoms such as increased feelings of worthlessness and inadequacy may be a sign of Autumn Depression.
Women Are Most Affected
The picture that occurs due to seasonal changes is just like that of depression patients. Difficulty waking up in the morning or waking up very early and not being able to go back to sleep, feeling of unhappiness that continues throughout the day, loss of interest, difficulty doing daily activities, decrease in energy, trouble sleeping Symptoms such as a feeling of fatigue, deterioration in concentration, starting to experience memory difficulties, increased or decreased appetite, loss of sexual desire and increased feelings of worthlessness and inadequacy may be signs of autumn depression. Women are most affected psychologically by seasonal changes. The reason of this; Women have higher sensitivity to the serotonin (happiness) hormone. These symptoms, which commonly begin in autumn and continue until the end of winter, cause serious loss of function and decrease in life satisfaction.
RECOMMENDATIONS TO PREVENT AUTUMN DEPRESSION
- Watch the Sun Rising in the Morning and Setting in the Evening
- People who are prone to seasonal depression often state that they feel much better when they are under an artificial light source or when they travel to a place with a sunny climate. For this reason, especially in autumn, watching the sun rising in the morning and setting in the evening will be good for your soul, as long as you have the opportunity.
Take a Walk in Open Areas
As long as the weather changes Regardless of whether it is cold, try to do your sports outdoors when you see the sun, or even if you do not exercise regularly, taking light-paced walks outdoors on sunny days will allow you to benefit from more daylight.
Adjust Your Sleep Rhythm
Another way to benefit from more daylight is to create your sleep rhythm to benefit more from the light by waking up early, whether there is sun or not, and going to bed early.
Don't Stay at Home
Being stuck at home and being passive is a factor that decreases people's energy, not increases it. Therefore, make sure to be active. Even if you have nothing to do during the day, it is important to plan activities to spend time outside.
Take Care of Healthy Nutrition
Low-calorie foods that are easy to digest make us feel good. Therefore, try to be careful about your food choices, no matter how much your appetite increases.
Do the Things You Love to Maintain a Positive Mood
Family, loved friends, loved places and hobbies They are the most important pillars of maintaining a positive mood. They are protective factors in combating social isolation, which is a natural consequence of feeling depressed, and in continuing the cycle of movement. For this reason, even if you are reluctant, it will be good to spend time with the people you love, especially outside.
If You Cannot Get Out of Depression Despite All This, Get Expert Support
Refer to all these suggestions. In case of depressive mood that does not go away and gets worse, it is best to get help from a specialist without wasting time. Especially if you have been treated for depression in the past, if you already have recurrent depressive episodes or a diagnosed psychiatric disorder, you should definitely stay under the supervision of a specialist.
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