MNone of us feel sad or like our normal self as autumn and winter approach. But for some, these feelings persist until spring arrives.
Is known seasonal affective disorder (or sad), this is a type of depression that occurs only during specific seasons. With a persistently low mood, some people may find that they feel more lethargic than usual, have difficulty getting up in the morning and crave more carbs than usual.
If you’re someone who is (or think you might be) depressed, here are some things you can do to improve your mood during the colder months.
what to do every day
Since Sad occurs during seasons when the days are shorter and we get less sunlight, it is thought to be caused by a disruption in our body clocks (also known as circadian-rhythm disturbance). We all have a “master clock” in our brain that uses daylight to control all of our body’s processes – from hunger to when we feel ready for bed.
Circadian rhythm disturbances have been linked to sleep disturbances, mood changes, and our eating patterns and metabolism, all of which are affected by sado,
This is why it can be so important for depressed people to go outside and into natural daylight.
In the morning, aim to get outside for at least a few minutes. Since light sends direct signals to your master body clock to let you know it’s time to wake up, morning light will help you feel more alert throughout the day. it can also help you fall asleep early in the evening,
At lunchtime, try to get outside again and get more natural light. But if you can’t go outside or it’s cloudy, you may want to try bright-light therapy. It exposes people to bright fluorescent light using a special lamp or mask. Research shows that 30 minutes of bright light daily can treat Help ease the symptoms of SAD,
If you find it difficult to convince yourself to step away from your desk at lunchtime, try to organize some activities to do that will help you get out. For example, a. try to organize Daily Lunchtime Group Walk with your co-workers or neighbors. You may also get a boost from taking out in the daylight as well as exercising in a group. positive emotions and connectednessWhich is good for wellbeing and mental health.
Another activity you can try during your lunchtime walk is “three good things in natureWork. The purpose of this activity is to promote an awareness and appreciation of nature by paying attention to at least three things from the natural environment while you are on your daily walks. Not only will it take you outside, but it will also boost your mood and mood. It can also help in improving health.
In the evening, aim to make time to do things that you enjoy. It can help improve your mood and reduce some of the symptoms of SAD.
Other things you can do to improve your mood during the winter months include:
practice humor
Introducing more humor in your life Can help balance your negative emotions and improve sleep quality, mood, and reduce symptoms of depression.
Take ten minutes in the evening to think about something funny things that happened during the day. or think of a challenging situation You confronted it and instead try to think about how you will deal with it in a funny way in the future. make time to watch something funny Even watching TV three or four times a week can help improve your mood.
find a hobby
Start a new hobby or pick up a hobby you haven’t practiced in a while. Engaging in a hobby will make your mind less idle and more engaged, giving you less time to think if you do something like this. maybe try learn to knit, It is associated with promoting increased mindfulness, calmness and positive emotions. mastering new recipe Can also be a great way to promote well-being.
It doesn’t matter which hobby you choose, as long as it enhances your skills and helps you engage in it. flow condition, There is a feeling of “losing yourself” in what you are doing and is a major component in experiencing personal happiness, You may not feel better while doing your hobby (because it requires concentration), but you will feel a sense of accomplishment and a boost of positive feelings as soon as you complete your task.
keep your body clock in sync
Since sed is known to cause circadian-rhythm disturbances, keeping your circadian rhythm on time can help reduce symptoms of sed.
Sleep plays a big role in keeping your body clock in check. So try to avoid too bright light in the evening, because it will happen delay your sleep, You should also try to keep the same amount of time you go to sleep and wake up both during the week and on the weekends. Eating on a regular schedule along with proper sleep can also help keep your body clock on time.
While it may be normal to feel a drop in your mood after the first change of clocks, if you feel that symptoms persist for several weeks or are having a major impact on your life, you may want to talk to your doctor. In the meantime, remember that even just a few small changes every day can help keep sad symptoms at bay.
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