In autumn-winter, the brightness and temperatures drop. As a result, we end up with morale at half-mast. Doctors and psychologists talk about seasonal depression or seasonal affective disorder (T.A.S). To escape it, here are decryptions and tips to get rid of it and be all smiles even at 16 ° C or -2 ° C.
“In winter, seasonal depression gradually settles into our daily lives. The shorter the days get, the lower the morale in some people who can fall. Cécile Acket, psychologist and practitioner of behavioral and cognitive therapies (T.C.C) is clear: our good mood and our joie de vivre can be impacted by a lack of light, from the middle of autumn until the arrival of spring. He added: “There are symptoms similar to depression as we know it such as decreased energy, loss of interest, isolation, or decreased libido. To this is added symptoms specific to T.A.S such as an increase in appetite – unlike classic depression -, weight gain or hypersomnia. Some American experts speak of hibernation, “winter blues” or “S.A.D” (seasonal affective disorder), an acronym that literally means “sad” in English and emphasizes the state of mind in which those affected find themselves. But nothing is lost, there are tricks to parent these inconveniences.
1. Use light therapy
We have learned in our textbooks that the sun is essential to plants through the process of photosynthesis. For man, if he does not directly draw his energy from the light, it is certain that, like any living being, he needs light rays. It was dr. and researcher Norman E. Rosenthal who first mentioned the benefits of light therapy or phototherapy to fight against seasonal depression. Thus, by exposing oneself to a light studied for, one recharges the batteries. The light that passes through our retina helps regulate our biological clock and manage our flickering mood. This natural therapy can be practiced at home thanks to the many specific lamps marketed that have also been declined in alarm clock for more softness in the morning.
2. Get some fresh air in the open
Doing light therapy sessions is very good, but going out to walk around a little is even better! In autumn, and even more so in winter, we tend to lock ourselves up, but there is nothing worse for morale and for the brain. Those who have a dog have no choice but to go out anyway, even when it’s cold. It remains for others to motivate themselves to avoid depression.
3. Use the right essential oils
Essential oils, Bach flowers, or aromatherapy, in general, are all small tricks that are easy to always have on you and adopt according to your ailments. To fight against seasonal depression but also stress or anxiety some plants work better than others such as ylang-ylang, neroli, verbena, frankincense, or marjoram.
4. Practice reflexology and/or meditation
Seasonal depression is also the time when we re-gather ideas that are not very funny and where gloom is very present. The solution: practice meditation or practice learning the technique of foot reflexology. In both cases, it is a moment for oneself and especially a moment of well-being that will act on time. For this, we meditate for ten minutes every day. On the reflexology side, a pressure point located in the center of the hand, between the second and third metacarpus (the small bones that form the skeleton of the palm), allows us to free ourselves from our anxiety.
5. Follow behavioral and cognitive therapy
“Seasonal depression affects people in totally different ways. We can live with it, without a problem. But from the moment it has a negative impact on your life such as repeated delays in the morning at work, isolation or deep sadness, it is worth going to see someone, “advises psychologist Cécile Acket. You can start by consulting your GP so that he prescribes vitamins or magnesium as needed. Behavioral and cognitive therapies are also a solution to work in-depth on the disorders that disturb us, especially if the seasonal blues persist for many years.