Paradox: on the street it becomes warmer and lighter, and on the soul - darker. Birds can be heard singing, the babbling of the first droplet, the buds are about to bloom. But the arrival of spring does not please many, but "kills". You get tired quickly, you want to sleep all the time, everything is annoying...
Diagnosis: seasonal affective disorder. Popularly known as spring depression.
What is spring depression?
The clinical picture of seasonal affective disorder (SAD) was first described in 1984 by psychiatrist Norman Rosenthal and his colleagues from the National Institute of Mental Health (USA). It has been found that this is a form of depression that manifests itself in mentally healthy people when the seasons change.
As a rule, seasonal affective disorder manifests itself with the onset of cold weather (autumn blues) and is associated with a sharp change in weather and climatic conditions (air temperature decreases, daylight hours decrease). At the same time, the depressive state has a continuing character: it begins in October, and ends in April. Thus, spring depression is nothing more than a way out of seasonal affective disorder.
According to statistics, about 17% of the world's population living far from the equator, aged 18 to 40 years, are susceptible to SAD. Symptoms - increased fatigue, tearfulness, irritability, impaired attention, insomnia, excessive appetite, decreased libido.
Doctors state a decrease in the hormones serotonin and dopamine, fluctuations in melatonin, an increase in the level of kartisol (stress hormone).
Everything literally falls out of hand. And the awakening of nature only increases disharmony: how can you enjoy the sun and flowers when you feel so bad?!
The medical course of treatment includes sunbathing, antidepressants and cognitive-behavioral therapy. But to get rid of the manifestations of spring depression, it is not necessary to consult a psychiatrist. It is enough to understand the causes of your bad mood and start fighting it.
We bring to your attention 5 simple tips that will help to overcome the off-season blues and meet spring with a smile.
1. Don't be shy about your feelings!
There is a stereotype: sadness is bad. Melancholics = losers. Showing a bad mood is bad form. People should smile, even soaping the rope with soap.
It's not true. Anger, sadness, fear are the same emotions as joy and fun. Just a reaction of the body to external stimuli. And life is a complicated thing and, alas, does not consist of only holidays.
Do not be ashamed of your feelings, even negative ones. Depression is normal. It only becomes a threat when you get hung up on problems. Admit it: yes, now is not the best period. But don't let yourself sink into the swamp of dissatisfaction with yourself and your life.
2. Speak!
Once you understand that sadness and despair are not abnormal (or immoral), get rid of another delusion.No one cares about other people's problems. If you live with such an attitude, a mild seasonal blues will quickly develop into a major depressive disorder.
Look around. Is there no one who can understand you? Unlikely. Yes, loved ones are often busy, it seems that they do not care about you at all. But that's why they're close to listening and hearing.
The main thing is to start talking. Having formulated and voiced the problem, you will see ways to solve it. In addition, psychologists have proven that complexes and fears are easier to overcome by knowing their "names".
But if pride still does not allow you to tell about your sorrows out loud, write. Pour out on paper everything that disturbs. You can leave this message to yourself, but it is better to let your spouse, parents or close friends read it. You will not only throw a stone from your soul, but also receive practical life advice.
3. Get enough sleep and eat right!
These are the first tips in any self-development book. Indeed, healthy sleep and nutrition are the basis of a harmonious life.
Kelly McGonigal believes that insomnia weakens our ability to self-control. Due to lack of sleep, the body is under stress. To feel good, sleep 7-8 hours a day. With seasonal affective disorder, the level of carbohydrates drops sharply, all the time you want to eat. Do not satisfy your appetite with fatty foods. It is necessary to make up for the lack of carbohydrates with foods that are rich in them (fresh bread, pasta, etc.).
But know the measure. Diversify the diet, including more vegetables and fruits. For example, eat oranges every morning. These citrus fruits are rich in vitamins C and A, which reduce the level of cartisol in the blood.
Finally, don't seek solace in alcohol and nicotine. Instead, drink tea, a natural source of antioxidants.
4. Be busy!
As the American psychologist and psychotherapist Rollo Maya aptly put it, depression is the inability to create the future. Open your calendar. Any plans for the next month? Make them up immediately!
Your days should be filled with a variety of tasks. And not just workers. Put all the chores from the "long drawer" in the calendar. Sort out the trash on the balcony, sign up for the pool, make repairs, learn Finnish, get a puppy - do anything, but do not allow yourself a minute of idleness.
5. Try new things!
Often the cause of the off-season blues is ridiculously banal – routine. Home – work – home. There are not enough holidays, vivid impressions. It's easily fixable. Allow yourself a little hedonism, please yourself every day with something new. Wear a colored shirt instead of black. Order seafood rather than chicken for lunch. Get home not by bus, but on foot. Do not write messages, but call.
You can resort to more radical measures (change your hairstyle, job, wife... jump with a parachute, move...). If you succeed, you will not only believe in yourself, but also forget about depression. Would such a strong and brave man be grumpy?
Follow these simple recommendations and inhale spring with your full chest!