It gets dark faster again, the days seem shorter, there is hardly any sunlight and we prefer to wear a load of warm clothes. The ingredients for a big one winter blues. A psychologist explains how to do such a thing winterblues occurs and how best to deal with it once you get hold of it.
Winterblues
Some people long for autumn and winter all year round, while there are also people who look back to summer with nostalgia. Instead of looking forward to autumnal activities, they have less energy and are moody. This group of people is rooted in a type of depression that comes from the transition to autumn and winter, called depression seasonal affective disorder (SAD). It is characterized by increased sleep and drowsiness, social withdrawal, irritability, anxiety, fatigue, increased appetite and difficulty concentrating. Although there is no exact cause of SAD yet, it is possible that it is due to less sunlight and therefore a lower amount of vitamin D, serotonin and melatonin.
Vitamin D
According to psychologist Thea Gallagher the symptoms of seasonal depression correspond to a vitamin D deficiency, especially because you spend less time outside. “A lot of people are used to going for a run or going out to eat and sitting outside, but it’s hard when you’re at work all day, and then your work day is over and it’s already dark,” she explains. To help you get through the dark and cold days, several experts have offered the following tips so you can manage it better.
Go outside
No matter how comfortable it may seem to lie on the couch with a blanket, this makes you more likely to experience SAD-related complaints. Dana Udall, psychologist, therefore recommends going outside as much as possible. “It is very important to maximize light exposure in the fall and winter.” By taking a walk more often during the day instead of in the dark, your mood will improve.
2. Focus on your sleep hygiene
With less or too much sleep, you will notice that your energy and well-being jump in all directions. Udall therefore recommends maintaining a regular sleep rhythm and having a fixed routine. Also avoid blue light near your bed and try to be more active during the day. This will help you rest better at night.
3 Prioritize fun
You probably don’t feel like doing something that you might have really enjoyed in the summer. However, according to Gallagher, it is wise to still do these activities. And even if you don’t feel joy immediately, it will eventually make you feel better.
4. Maintain your social life
Meeting up with a good friend, one work wife or a family member can also help you feel better. You may not be in the mood for that, but it is worth it. “We know that social support and social interactions make us happier, so it’s even more important to put more effort into it,” explains Gallagher. Also think about which friend gives you a lot of energy. This can also have a positive effect on your state of mind.
5. See a therapist
Do you notice that there is a recurring depression? In that case, it can be helpful to talk to a therapist. Especially since the symptoms of SAD are different for everyone, it is important to share your specific experience with these symptoms with a therapist, explains psychologist professor Veronica Wanzer out. By recognizing the symptoms and talking about them openly, you will learn to prevent or manage depression.
Source: InStyle | Image: Adobe Stock
2023-11-11 15:30:21
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