In autumn-winter, the luminosity and the temperatures drop. As a result, our morale is at half-mast. Doctors and psychologists talk about seasonal depression or seasonal affective disorder (SAD). To avoid it, here are some explanations and tips for getting rid of it and being all smiles, even in 16°C or -2°C. “In winter, seasonal depression gradually settles into our daily lives. The shorter the days get, the more the morale, for some people, can drop.” Cécile Acket, psychologist and practitioner of behavioral and cognitive therapies (T.C.C) is clear:...
... our good mood and our joy of life can be impacted by a lack of light, from mid-autumn to the arrival of spring. She added: “There are symptoms similar to depression as we know it, such as reduced energy, loss of interest, isolation or even a decrease in libido.
In addition, there are symptoms specific to SAD, such as increased 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 highlights the state of mind in which those affected are find. But nothing is lost, there are tips to avoid these inconveniences.
- USE LIGHT THERAPY
We learned in our textbooks that the sun is essential to plants through the process of photosynthesis. For humans, if they do not draw their energy directly from light, it is certain that, like any living being, they need light rays. It was the doctor and researcher Norman E. Rosenthal who first mentioned the benefits of light therapy or phototherapy to fight against seasonal depression. Thus, by exposing ourselves to a light designed for, we recharge the batteries. The light that passes through our retina helps regulate our biological clock and manage our wavering mood. This natural therapy can be practiced at home thanks to the many specific lamps on the market, which are also available as an alarm for more softness in the morning.
- GET SOME FRESH AIR IN THE BIG DAY
Doing light therapy sessions is great; but going out for a walk is even better! In autumn, and even more so in winter, we tend to lock ourselves up, but there is nothing worse for our spirits and for the brain. Those who have a dog have no choice but to go outside anyway, even when it is cold. It's up to others to motivate themselves to avoid depression.
- USE THE RIGHT ESSENTIAL OILS
Essential oils, Bach flowers or aromatherapy in general are all small tips that are easy to always have with you and to adopt according to your ailments. To fight against seasonal depressions but also stress or anxiety, some plants work better than others, such as ylang-ylang, neroli, verbena, frankincense, frankincense or even marjoram.
- PRACTICE REFLEXOLOGY AND/OR MEDITATION
Seasonal depression is also a time when we rehash ideas that are not very funny and when gloom is very present. The solution: practice meditation or practice being introduced to the technique of foot reflexology. In both cases, it is a moment for yourself and above all a moment of well-being that will affect time. To do this, we meditate for ten minutes every day. In terms of reflexology, a pressure point located in the center of the hand, between the second and third metacarps (the small bones that form the skeleton of the palm), allows us to free ourselves from our anxiety.
- FOLLOW BEHAVIORAL AND COGNITIVE THERAPY
“Seasonal depression affects individuals in completely different ways. You can live with it, no problem. But as soon as it has a negative impact on one's life, such as repeated delays in the morning at work, isolation or deep sadness, it's worth going to see someone,” advises psychologist Cécile Acket. You can start by consulting your general practitioner so that he prescribes vitamins or magnesium as needed. Behavioral and cognitive therapies are also a solution in order to work in depth on disorders that disturb us, especially if the seasonal blues have persisted for many years.
