[이 아침에] please come out serotonin

These days, there are many clients who are having a tough time with seasonal depression. In fact, it’s a regular comment I hear every year around this time. More than hot spring or summer, autumn and winter are very difficult seasons for people with depression. Serotonin is the answer to depressed mood.

The neurotransmitter called serotonin, called the happiness hormone, is a very important substance that helps stabilize emotions such as stress and anxiety, which are inevitable in life, and achieve a sense of happiness. The reason why most antidepressants and anti-anxiety drugs have the long name selective serotonin reuptake inhibitors (SSRIs) is because serotonin is absorbed too quickly into cells and prevents the depressive mood from getting out of control. But even without drugs, there are many ways to help release serotonin!

First, it’s sunlight. Since seasonal depression is caused by a lack of sunlight, the answer is sunlight. A decrease in sunlight leads directly to a decrease in the secretion of serotonin. Sunlight entering the retina is said to stimulate the brain and promote the secretion of serotonin. If you can’t do it due to work schedules, etc., let’s take vitamin D, which is synthesized in the skin when exposed to the sun! Many people don’t know the importance of vitamin D, but if you choose one of the vitamins, many doctors say it’s vitamin D. I also recommend vitamin D to my clients. It is also helpful to install a vitamin D lamp in a room that is not exposed to sunlight.

The second thing that helps serotonin secretion is exercise. Our brain is 85% water, so it is said to be similar to floating in water. So when we walk or move our body, the brain also moves and serotonin secretion is activated. According to research, serotonin secretion begins 5 minutes after walking and peaks after 15 minutes. The icing on the cake is if you can walk in the sunlight and if you walk in nature that offers visual beauty, such as trees and water. So despite today’s cold, I bravely accepted the invitation to walk along the Hudson River at two o’clock in the sunshine.

Finally, it’s a lifestyle. A friend’s blood test results are a plus every time. very envious! Even so, I eat healthier than when I’m on diabetes meds. I’m confused as to who has diabetes. I really need to think about this. Healthy eating habits are not only a healthy body, but also a great help in the secretion of serotonin. Reducing caffeine intake is also said to be helpful, but for addicts like me, if I can’t drink coffee, I get depressed, my head hurts, and I don’t have the strength to live my life, so keep drinking coffee . It is also said that when positive words are heard from positive people, blood circulation in the brain improves and the brainstem is stimulated to promote the secretion of serotonin. Depression is contagious, anxiety is contagious. The more depressed you are, the more you meet positive people, read good books and fill your mind with good thoughts.

What is the main culprit that reduces the ability to synthesize serotonin, which is so important for regulating our mood? This is stress! To get rid of this stress, I recommend getting a nice notebook and jotting down 10 gratitude headings every day. Because the natural enemy of stress is gratitude. The power of gratitude experienced by all who have done this, I hope we all have a Thanksgiving with lots of gratitude and no room for depression!

Seonjoo Kim / NJ Care Plus Psychotherapist