As the days grow shorter and the cool of autumn sets in, many of us experience a melancholic feeling known as the autumn blues. Let’s talk to an expert about what it is and how to cope with it.
What we will tell you about:
What is autumn sadness?
Autumn blues is not a medical term. The concept refers to a state of depression or temporary loss of strength that occurs with the arrival of cold weather.
Autumn blues are often called autumn depression. It should be noted here that the concept of “depression” is a complex and long-term illness, which in most cases is difficult to treat without the help of specialists. In the context of “autumn depression”, it is used in a simplified and philistine sense.
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Research shows that nearly a quarter of the world’s population is susceptible to the autumn blues. In some cases, it persists into winter and early spring.
Causes of autumn sadness
There is a large body of research on the relationship between physical health and climate change. However, to date there is no evidence that the change of seasons can affect a person’s psychological state.
Medical psychologist, leader of the youth movement “Druzhina”
“There is no such thing as a diagnosis of “autumn blues.”
According to the expert, the loss of energy in autumn and the worsening of mood are often associated with a reduction in daylight hours. During this period, the production of serotonin (the hormone of happiness, pleasure, physical and mental well-being) in the brain decreases and the production of melatonin increases, which reduces the speed of transmission of nerve impulses and promotes drowsiness and relaxation.
In addition, autumn sadness can be caused by cold, cloudy and rainy weather, decreased physical activity, the end of the holiday period and the need to get back to routine.
Symptoms and signs of the autumn blues.
As the weather changes, some people may experience the following symptoms:
apathy and fatigue even after adequate rest; slight changes in appetite; trouble sleeping;
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“This condition should not be confused with depression. Autumn blues are characterized by a lesser degree of severity and the absence of alteration of vital functions.
So, during the autumn sadness:
The person continues to work no less productively than before; he is satisfied with what made him happy before; during the day drowsiness appears, but there are no long-term or global sleep disturbances; appetite is not significantly impaired, although there may be cravings for “tasty” food more than usual; there is no pessimism about the attitude towards the future; there is no decrease in self-esteem, worries and feelings of guilt.
Ways to combat the autumn blues
You can deal with the autumn blues on your own. There are several methods that are enough.
Light therapy
Experts recommend in the off-season and on cloudy and gloomy days to intensify and lengthen the lighting regime with the help of artificial lighting sources that imitate sunlight. This method affects the production of melatonin and serotonin.
Phototherapy lamps are quite affordable, but it is best to consult your doctor before purchasing them.
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Physical activity
One of the most effective ways to combat the autumn blues is regular physical activity. Such activities help not only improve physical health, but also improve psycho-emotional state thanks to the production of endorphins, the hormones of happiness.
These can be intense workouts at the gym or simple walks in the fresh air. The main thing is to choose the type of activity that gives you pleasure.
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Proper nutrition
In winter and autumn, the human body needs special nutrition to maintain energy and the immune system. Studies have shown that, for example, a low intake of vitamin B6 is associated with a high risk of depression and anxiety. This nutrient is found in vegetables, especially carrots and potatoes, whole grains, nuts, legumes, fish and meat.
Lack of vitamin B6 can lead to chronic exhaustion, poor performance, fatigue and difficulty concentrating.
Vitamin D deficiency also contributes to the development of depressive mood. This nutrient is difficult to obtain from food in sufficient quantities.
You can check your blood level and consult with your therapist about the necessary dosage that will help relieve the condition in autumn.
Regular sleep schedule
Lack of sleep can make symptoms of sadness worse, so it’s important to maintain a regular schedule: go to bed and wake up at the same time, and get seven to nine hours of sleep.
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aromatherapy
Studies have shown that certain scents can improve your mood. The scent of lavender reduces nervousness and stimulates brain activity. The scents of roses, jasmine and apples have a calming effect, while coffee, citrus, mint and lemon balm relieve stress.
Change your routine
It is worth adding something that brings you pleasure to your daily routine. Therefore, it is useful to meet with friends, walk in nature, watch pleasant movies on a rainy and stormy evening.
When to ask for help?
Depression can hide behind the autumn blues.
There is seasonal depression, which occurs in spring or autumn. However, to date, the existence of such a separate diagnosis is controversial, as there are no neurobiological diagnostic markers that distinguish seasonal depression from any other depressive episode.
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Unlike the autumn blues, depression is much more serious. It is characterized by a feeling of sadness and longing for no apparent reason: negative emotions can “hit” the chest or abdomen and feel like pain, lumps, or heaviness.
Energy also decreases: it becomes more difficult to cope with everyday activities and work. You stop enjoying things that used to give you pleasure and the feeling of joy disappears.
Concentration and self-esteem decrease, forgetfulness appears, feelings of guilt arise, sleep is disturbed and appetite decreases. In addition, as a rule, the condition worsens in the morning and becomes somewhat easier in the evening.
If you have such symptoms, you should consult a psychiatrist for an accurate evaluation of your condition.
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