4 tips to reduce overcoming them

Seasonal affective disorder (SAD), or seasonal depression, is a form of depression that affects some individuals during the fall and winter seasons. according to Referendum YouGov conducted for HuffPost In 2019, 41% of people questioned admitted that they were particularly tired during the fall season. 22% admit to feeling a certain seasonal depression and more than 60% say that the arrival of autumn reduces their vitality. To deal with this, a psychologist and circadian rhythm expert gives us four tips article From Conversation.

Seasonal affective disorder: Make the most of natural light

Some clinicians hypothesize that this seasonal depression can be explained by a lack of light that would disrupt the circadian clock, even if a causal relationship between the two has not yet been scientifically proven.

“Circadian rhythm disruption is associated with sleep disturbances, mood changes, our eating habits, and our metabolism, all of which are affected by social anxiety disorder.argue psychologist Jolanta Burke and immunologist Annie Curtis. This is why getting outside and enjoying natural daylight can be so important for people who are grieving.“

Getting out in the first rays of the sun in the morning to expose yourself for a few minutes can improve your day ahead. “Because light sends direct signals to your master biological clock that it’s time to wake up, morning light will help you feel more alert throughout the day.“A double benefit: It will also help you fall asleep earlier at night.”At lunch, try to go outside again and expose yourself to more natural light.If this is not possible because the weather is bad for example, then 30 minutes of light therapy per day can also be effective in reducing symptoms of seasonal depression.

Negative emotions: use humor to combat them

“Introducing more humor into your life can help balance your negative feelings and may also improve sleep quality and mood and reduce symptoms of depression.‘, say the specialists.

They recommend setting aside ten minutes each evening to think about the things that make you smile and happen during the day. If something doesn’t cross your mind, you can also think of an embarrassing situation and a fun way to deal with it in the future. “Spending time watching something funny on TV three or four times a week can help improve your mood.“

Low morale? Start a new hobby!

“Engaging in a hobby will keep your mind less idle and more engaged, leaving you with less time to think, if that’s something you tend to do.”, explained the specialists. They especially advise to start knitting, an activity known to bring inner calm and positive emotions, or to learn new cooking recipes. But in the end, whatever hobby they say about, what really matters is entering into a “flexible state” : “It is the feeling of “losing oneself” in what one does and is a key component of the experience of subjective happiness.“.morale will not necessarily rise during the activity, but upon completion.”You will feel a sense of accomplishment and a rush of positive emotions“.

Biological clock: has a regular sleep pattern

“Since sadness is thought to be caused by a disturbance in the circadian rhythm, maintaining a circadian rhythm over time can help reduce symptoms of sadness.“

Sleep is one of the cornerstones of maintaining your biological clock. Therefore, health professionals advise setting regular schedules on weekdays and weekends for bed and wake time, and avoiding exposure to strong lights in the evening as it can delay sleep. “In addition to good sleep, eating your meals at regular times can also help keep your body clock on time.“

If, despite everything, signs of depression persist for several weeks and/or have a significant impact on your daily life, it is advisable to speak to a health professional who can accompany you.