Depression is called the disease of the century. In the modern world, 340 million people suffer from this disease. And their number is constantly growing. Depression often occurs in a chronic form, that is, periods of remission alternate with painful conditions. What can be done to prevent the disease from returning? How to cope with depression?
Depression as a seasonal phenomenon: symptoms
Chronic depressions include the so-called seasonal depression (seasonal affective disorder), which are the most common type of this disease and are associated with changes in the natural environment in the fall and spring. The state of depression in the autumn period is associated with a decrease in daylight, the onset of cold weather; in the spring – with abrupt and frequent changes in atmospheric conditions. Seasonal restructuring of biological rhythms in the human body prone to depression affects not only the physical, but also the emotional and mental state.
Symptoms Seasonal depression are as follows:
- sleepiness or insomnia;
- lethargy, lack of vital energy;
- the desire to isolate themselves from the world;
How to cope with seasonal depression – advice from doctors
- Daylight is the best remedy against seasonal (autumn-winter) depression. Under the influence of light in the human body is produced serotonin, a neurotransmitter that provides not only a good mood, but also the normal operation of all organs and systems. Therefore, with the onset of dark autumn days, it is important to visit the street as much as possible during daylight hours. At home and in working premises, it will not be superfluous to install powerful sources of daylight.
- Physical activity will help overcome the state of depression, which also contributes to the production of serotonin and other substances that are equally valuable for normalizing the person’s emotional background – endorphins. They provide a feeling of pleasure, have an analgesic effect, enhance the effect of antidepressants, help to more easily adapt to adverse environmental conditions. Therefore, walking, playing sports, working in the garden, like any other type of physical activity, is an important component of the prevention of seasonal depression.
- Fresh air is a prerequisite for combating depression. And daylight, and movement will bring much more benefit in conditions of stay under the open sky, than indoors. Saturation of human blood with oxygen and other useful substances, fresh air contributes to the activation of metabolic processes, which improves the functioning of internal organs. Walking in the open air relieves stress, calms, improves mood. According to the advice of doctors, a person needs to be in the fresh air for at least 30 minutes a day.
Prevention of other types of depression
The main culprits of depression are stress and constant tension that accompany our lives. Therefore, the advice of psychologists on how to cope with depression, first of all, relate to ways of overcoming tension and dealing with stress. Here are some of them:
- As you know, the best treatment for any disease is to identify and eliminate (if possible) the causes of its occurrence. Analyze your life, try to understand what constantly annoys or annoys you in it, makes you worry or overstrain. It may be worth refusing to take part of the burden or commitment, even change jobs if it makes your life unbearable. Minimize communication or part with people who cause you to have negative emotions.
- Experiences about the past and anxiety about the future play a significant role in the development of depression. Understanding that we cannot change what happened or predict the future, we also need to understand that our experiences in this regard are not only useless, but also harm us. Famous American psychologist Dale Carnegie advised on this point: live in the compartment of today.
- Forgetting about past failures, mentally return to the moments of your victories and achievements. This is especially important when the current situation instills in you uncertainty or you are defeated. Experiencing the past happy moments, luck, pleasant events will help to more easily pass an unfavorable period of life. Concentrate on the bright sides of your life, appreciate the good and the good that it must be in it.
- Talk about your worries and anxieties. It is best to discuss your problems with a psychologist, but close friends and relatives will also be suitable as an interlocutor. The process of discussing your experiences is very useful for the psyche, because you do not drive inwards, but pour out what is bothering you, thereby relieving nervous tension.
Good prevention Depression is a healthy lifestyle
How to organize your life to cope with depression? In addition to the above measures to prevent seasonal depression, which are no less important for other types of this disease, we can recommend the following:
- Sleep a lot. Full sleep (at least 8 hours) strengthens the human body, beneficially affecting both its physical condition and psyche.
- Do your favorite things, it can prevent depression. The resulting pleasure relieves stress and gives joy, makes you forget about the troubles and worries.
- Laugh more. Laughter improves mood, facilitates the experience of negative phenomena. Therefore, watch humorous programs, favorite comedies, read jokes, communicate with fun people.
- A person in a state of depression is important to eat right. Food should be light, rich in vitamins and trace elements.
Asking how to cope with depression, it should be remembered that preventing the disease is the best way to treat it.