2023-11-14 07:00:00
Every year, it’s the same story: as winter approaches, the light and temperatures drop, which can lead to a slight drop in morale in some people, called “seasonal depression.” According to researchers from Johns Hopkins University of Medicine, this phenomenon occurs most often in fall or winter: “It is thought that shorter days and less daylight can trigger a chemical change in the brain, leading to symptoms of depression. »
How to combat seasonal depression ?
It’s the time of year that takes a toll on our morale. If hot chocolate and Christmas movies aren’t enough to cheer you up, according to specialists, there are other solutions to overcome seasonal depression.
Prioritize a good night’s sleep
It is decisive for growth, brain maturation, development and preservation of our cognitive abilities. It is indeed sleep. It also plays a role in the appearance of depressive symptoms. For Thomas Kilkenny, sleep specialist, the lack of sunlight due to the shortening of winter days can strongly “disrupt our internal clock which tells us when it is time to be awake and when it is time to go to bed. This disruption of sleep schedules can lead to insomnia and excessive daytime sleepiness. »
According to Jason Tucciarone, phones and computers have a “bright light that can trick the mind into thinking it’s daylight.” So, to get a good night’s sleep, he recommends setting a stable sleep time, which involves going to bed around the same time every night and waking up at the same time every morning.
Read also : 7 lessons learned from the longest study on happiness ever conducted
Use light therapy
Exposure to light is undoubtedly THE miracle solution. In an interview given to CNNthe doctor Jason Tucciarone, professor of psychiatry at the Stanford University School of Medicine (United States), assures that light therapy is “the gold standard treatment for seasonal affective disorder. It consists of exposing yourself to a light box of at least 10,000 lux for at least 30 minutes.”
The specialist recommends use in the morning, which “can give you more energy for the rest of the day”: “Look away and do something where you sit in front of the light, whether that’s eating breakfast , reading the newspapers or anything else that will keep you busy for 30 minutes. » However, it is recommended to stay at a certain distance so as not to damage your eyes.
Invest in a dawn simulator alarm clock
According to the health professional, dawn simulators, known for imitating natural sunlight, can be a good complement to light therapy, because “they allow you to expose yourself to light as soon as you wake up without tiring your eyes. “.
Take a walk outside
Engaging in physical activity, such as walking, can help overcome seasonal depression. According to the sleep specialist, this is the best way to really benefit from natural light: “Going out for a short walk can be even more beneficial because you expose yourself to bright light at the same time. »
Consult a specialist
According to Lucian Manu, psychiatrist at Stony Brook Medicine in New York, cognitive behavioral therapies (CBT), like antidepressants, would help overcome the symptoms of seasonal depression: “Cognitive-behavioral therapy allows people suffering from this disorder to become aware of what they are experiencing, to identify negative thoughts and to find strategies to replace these thoughts with more positive ones. »
Avoid isolation
If you feel like you’re suffering from seasonal depression, Jason Tucciarone recommends not isolating yourself: “Isolation is not good for your mood. You may not feel up to a party or dinner, but even a little company can make a difference. »
1699948879
#Ways #Fight #Seasonal #Depression
