Autumn depression - how to deal with it? Getting rid of autumn depression on your own. Drug and psychotherapeutic treatment

Hello, dear friends!

I often come across information on the internet about what autumn depression is and how to deal with it.

To be honest, I was always surprised; I am not familiar with this condition. Quicker Bad mood occurs at the end of winter, when you are already tired of the cold and long nights and look forward to the coming of spring.

I don’t understand why in the fall. Moreover, over the summer we accumulated useful vitamins, physically and mentally recovered, and had a rest on vacation at sea. It would seem that with the onset of autumn we have no reason for a sharp weakening.

But for some reason, autumn blues and depression appear in women and sometimes in men. Let's figure it out.

Autumn depression symptoms

As soon as daylight hours shorten and leaves begin to fall from the trees, some people begin to feel tired, they are running out of energy and don’t want to work at all, but want to constantly sleep even during the day, they become whiny, do not go outside, and prefer to be sad at home , in general the mood is no good.

These are the signs of so-called autumn (or seasonal) depression.

They can last from autumn until early summer. And if such a condition occurs once, then it can be repeated year after year.

Recently, in the magazine “Vitamin of Health,” I read the advice of psychologist Olga Tenn and understood why this happens.

Cause of autumn depression

It was not for nothing that I wrote “reason” in the singular in the title, because there is actually only one - there is less sun! In connection with this, people began to spend less time on the street; they lack sunlight and that’s why the mood spoils.

But cloudy weather really has nothing to do with it.

You know that our ancestors did not have any autumn/ seasonal depression? There was a concept of “seasonal work”: in the spring they sowed, in the summer they looked after the harvest, in the fall they collected fruits, and in the winter they rested and organized the most joyful holidays

By winter my vitality was rising and there was no question of any depression.

In general, depression is a serious psychological illness, which needs to be treated by doctors with medications. This term in no way refers to seasonal ill health.

In fact there is no autumn depression! People invent it for themselves to justify their inaction and bad mood.

It is very convenient to blame someone and blame everything on bad weather and rain.

But we create our own mood, we ourselves paint our lives in bright or gray colors. The color of paint we choose depends on what we want to see in our lives.

And you urgently need to change your outlook on life!

So we moved on to practical advice how to get rid of autumn depression.

How to cope with autumn depression

Of course, you can eat a chocolate bar or a banana, but it’s better to take note following tips psychologists.

Tip 1. Analyze what is happening to you. Perhaps it is not a matter of bad weather, but of some problems between spouses, with children, at work, with financial difficulties.

Tip 2. Since autumn depression is associated with a reduction in daylight hours, it must be treated with light.

Just be in the light more - outside.

Tip 3. Bring more bright colors into your life. Diversify your wardrobe with brightly colored clothes. Autumn makeup should contain shades of rich colors and do not neglect it, even if you don’t want to wear makeup.

Tip 4. Don't forget about physical activity. Do sports, yoga, or just at home. It would be nice to take walks in any weather. After all, when you move, the hormone of joy is produced.

Tip 5. Create for yourself good mood yourself. Smile more often, give people compliments, be positive.

Go to the bathhouse or have a massage, get a new hairstyle and change your image.

Turn all the reasons for despondency into advantages. For example, if it’s raining outside, then this is a great opportunity to stay at home, read a book, watch a movie, or knit.

Summer is gone, and with it the warmth and bright sun. They are replaced by the autumn wind, fallen leaves, and drizzling rain. Here, like it or not, you’ll feel sad just by looking out the window onto the street. How to get rid of the autumn blues?

Why does depression begin in the fall?

The sudden melancholy that intensifies with the arrival of October has quite understandable reasons.

Decrease in sunny day

In the morning it is still dark, in the evening after work it is already dark. This has a depressing effect on human psyche and provokes depression.

Biological clock failure

It's much easier to wake up in the summer because Sun rays enter the room. During the autumn period, you have to force yourself to get up in the morning, often holding out until the last second.

In the evening, a person does not perceive the onset of darkness as a reason to go to bed and sits up in front of the TV, computer, or at work or a book. As a result The biological clock go astray, which negatively affects psychological well-being.

Lack of serotonin

The change of seasons is always accompanied by a decrease in the level of production of this hormone, which causes melancholy and despondency.

Autumn depression: how to get rid of it

Come out of the darkness

On cloudy days autumn days You should be in contact with the sun as often as possible: go outside in lunch break, get to work on foot, take a walk on weekends. Good way lengthen your sunny day - leave the curtains in the bedroom open at night. Then the first morning rays will immediately enter the room.

Don't give up on achievements modern world. Good lighting in the house can significantly improve your mood: in a bright room, even indulging in sad thoughts is much more pleasant.

More colors

Color therapy is a great way to overcome autumn depression. The blues are most afraid of red, green and yellow. You should sharpen yourself with juicy spots:

• put a bouquet of asters or chrysanthemums in a vase;
• fill the dish with oranges or red apples;
• hang curtains in your room in a warm, rich shade;
• use bright lipstick;
• wear brightly colored underwear;
• when leaving home, throw a “cheerful” scarf or shawl over your shoulders, etc.

You don’t have to limit yourself to the colors recommended by psychologists. The spot that constantly flashes before the eyes should please the eye. So if a golden hue seems most attractive, then you should buy sofa cushions or a bedspread in that color.

To the rhythm of the music

The human psyche reacts very sensitively to music. While in a state of autumn blues, it is worth listening to classical works. Beethoven, Bach, Mozart, Tchaikovsky did not even suspect how much their creations could positively influence a person’s moral state.

For treatment, it is recommended to use the classics, since they are harmonious and non-destructive. But if your soul lies in works of modern pop culture, then go ahead. The main thing is that the music charges you with the desire to move and move on.

My light, mirror...

Every person feels much better when they are clean and well-groomed. Having fallen into depression, you cannot allow yourself to stop washing, shaving, brushing your teeth, changing your underwear, putting on makeup, etc. You can give yourself a conscious two-day indulgence, but on the third day you must start your morning in the bathroom.

Taking care of your body helps with the blues: natural soaps, scrubs, nourishing masks, massage... You can spend a day at the spa: after all the procedures, life will seem, if not wonderful, then at least not so sad.

In the world of dreams

An adult needs to sleep at least 7-8 hours a day, otherwise deterioration in health is guaranteed. To get rid of depression, you must adhere to the rules of healthy sleep:

• ventilate the bedroom every evening;
• go to bed no later than 23:00;
• sleep in pajamas made of natural fabric or completely naked;
• do not eat at night and do not drink a lot of fluids.

Before bed, you can treat yourself to a hot bath. And if you add there sea ​​salt or lavender aroma oil, the procedure will have a calming and relaxing effect.

Many people have a need for daytime sleep, but they mercilessly ignore her. But in vain. A short nap during daylight hours will help restore energy and keep you from nodding off for the rest of the evening. During the day, it is best to go to bed no later than 16 hours.

Breakfast lunch dinner

ABOUT good nutrition Much has already been said, but this issue is especially acute in the autumn period. Under no circumstances should you eat up your blues with kilograms of sweets, chocolate and flour, otherwise depression will then arise due to the changed better side figures.

During periods of melancholy, the following products are most useful:

• fresh fruits and vegetables;
• brown rice;
• poultry meat;
• dairy products;
• fish;
• eggs;
• shrimps.

It is advisable to steam or grill dishes: it is not only tasty, but also healthy. You can also take vitamins to ensure your body gets everything it needs.

Depression is insidious because it disrupts the normal eating behavior. Most people tend to overeat, but there are also those who completely lose their appetite. In such cases, it should be remembered that the blues are a temporary phenomenon, and health can be lost once and for all. It is necessary to consciously “feed” yourself: without skipping meals, but also without overfeeding.

Fascinating nature

Everyone is interested in something, be it clay modeling, 60s motorcycles or folk dancing. Depression – best time to realize your hobby ambitions: anyway, during a period of bad mood, you can hardly move mountains at work. But in activities you enjoy, there is a chance to reach real heights.

You should give yourself the right to enjoy life a little and devote everything free time hobbies and interests: going to a world fantasy convention, reading all of Charles Bukowski’s books, or completing a series of sketches from life. Ideally, you need to “escape” from work under the pretext annual leave or sick leave and engage in hobby therapy with all your might.

New day - new life

Every day is a great opportunity to do something new. The changes don't have to be drastic. It is quite enough to buy a new flower pot, rearrange the furniture in the bedroom or hang a hand-drawn picture in the living room. “New items” appearing in the house will distract thoughts from all sorts of negativity.

Those who are used to thinking globally can act on a grand scale: move to a new home, change cities, go to Tibet for a couple of weeks. The main thing is that changes bring joy and pleasure.

Love for all ages

It is impossible to be depressed when there is a loved one nearby. An autumn romance, accompanied by walks through a yellowed park, gatherings in a cute cafe and intimate evening conversations, will not allow the blues to take over. Moreover, if you manage to extend the relationship until winter, you won’t have to be afraid of the coming cold, because there will always be someone in whose arms you can warm up.

If you have a stamp in your passport and a ring on your finger, you should renew your married life. You can arrange a romantic date, give a gift, or even repeat the honeymoon.

In a healthy body...

When you're depressed, the last thing you probably want to do is do squats or push-ups. But physical exercise are extremely necessary for the body in such a difficult period for it. Even simple exercise will speed up the breakdown of adrenaline and increase the production of endorphins, which will significantly reduce stress and improve your mood. In addition, playing sports will have a positive effect on your figure: when depression passes, this will be a very pleasant bonus.

You can join a gym and go to workouts several times a week. In addition to the undoubted benefits for well-being, the newly minted athlete can also expect new acquaintances, which have a chance to develop into something more.

Autumn blues - good period for soul-searching and reflection. The main thing is that it doesn’t drag on: there are so many bright and interesting things around.

2,413 views

The closer to winter, the worse mood: cold wind, boring rain, cloudy sky spoil your mood and set you in a pessimistic mood. At this time, performance begins to decrease, fatigue sets in, you want to lie on the sofa and do nothing - this condition is familiar to everyone, and psychologists call it autumn depression.

What is autumn depression?

Many experts believe that the depression that sets in for many people in the fall is not as harmless as most people believe, and they correlate its appearance with changes in the human psyche associated with entering the period of preparation for winter. It is interesting that autumn is a time of sadness and depression; they associate it with the time when animals go into hibernation, when it becomes colder and daylight hours are shortened.

Causes of autumn depression

One can agree with such a comparison, if one considers that at this time lethargy, drowsiness actually appears, and some pain is observed, but the matter does not end there, but official medicine argues that the causes of depression are more complex in nature than it seems at first glance. Among the main ones are the following:

• lack of the substance serotonin entering the brain, called the hormone of happiness;
• Availability genetic predisposition To similar conditions;
• long stay in stressful conditions.

Signs of autumn depression

A gray day and a cloudy sky don't make you smile, so it's good for everyone known signs autumn depression, such as apathy and dissatisfaction with one’s life, increased irritability, bad mood, decreased performance, loss of interest in business, fast fatiguability, can be supplemented by others that are no less significant for characterizing this condition:

• the presence of drowsiness not only in the evening, but also in daytime;
• loss of appetite or appearance increased need in food;
• weakening of concentration;
• appearance anxiety states;
• insomnia.

Such signs of depression are possible at other times of the year, but it is in the fall that they can “attack”, gathering together, and cause a person irreparable harm, especially if he is weakened by illness, domestic, material and production problems, or family conflicts. It is not for nothing that statistics provide data that it is during this period that greatest number suicide attempts.

How to avoid getting depressed in the fall?

Although this phenomenon is transitory (autumn depression), how quickly you can get rid of it depends largely on the person himself. Laziness, lack of hobbies, difficult family relationships, feelings of loneliness and dissatisfaction with life will aggravate depressive state. To avoid it, you can use recommendations to help overcome it, and this will be an excellent prevention of autumn depression:

• load yourself with work: there is a lot of it in the house or on summer cottage;
• meet more often with friends who have a positive attitude and know how to find positive points even in the most difficult situations;
• sign up for fitness, yoga, Gym or swimming pool and attend classes regularly.

Autumn is a dull time, and at this time you can lie on the couch in the evenings, feel sorry for yourself, scold the weather, relatives, friends, or you can behave differently. And although the autumn blues grip almost everyone, not everyone meekly endures its heavy influence. Its symptoms become less pronounced the more time we spend in useful and enjoyable activities. There are also tips on how to get rid of depression in the cold autumn. The main thing you will need in this fight against the dullness and greyness of the weather is the desire to “shake yourself up” and make your life brighter and more interesting, and the following can help with this:

• fashionable unusual and bright clothing items;
• additional lighting in the apartment;
• pleasant, quiet music at home, and if possible at work;
• favorite interesting activity: photography, needlework, technical creativity, writing, etc.;
• classes in sports or fitness groups.

In addition, autumn depression will be defeated if you use healthy foods. Seasonal citrus fruits and local winter apples and other gifts from gardens and vegetable gardens are especially good. It will not be superfluous to support the body with vitamins, and a doctor or pharmacist at the pharmacy will help you choose the right ones and, of course, excursions, visits to exhibitions, theaters, and concerts.

Vitamins for autumn depression

The idea has long been established in people’s minds that vitamins accumulated in summer period, will be quite enough to survive the autumn-winter period due to homemade preparations and dishes prepared from freshly frozen berries and vegetables. Indeed, all this supports energy, but you need to constantly ensure that the body receives vitamin support.

Nutritionists say that to meet the body's need for vitamins, you need to eat at least 400 g daily fresh vegetables and fruits High Quality. Among the products that are especially useful for this time of year are cabbage, fresh and pickled, beets, green pea, potatoes, apples, all types of nuts, dried apricots, prunes, citrus fruits.

Vitamins for depression can be found in sea fish and seafood, in dietary meat chicken, rabbit, turkey, liver. Their consumption replenishes the body with omega-3 and omega-6 amino acids and vitamins A, D, K, group B and others. We should also not forget that the main suppliers of vitamin C, so necessary for prevention and colds, are rosehip, sea buckthorn, black currant, kiwi. It is necessary to supplement their intake into the body vitamin complexes, which can be purchased at the pharmacy chain.

Diet for depression

The right way to cope with autumn laziness, boredom and apathy organized meals, including foods rich in vitamins, as well as natural antidepressants. Nutrition for depression should include, in addition to vitamins, foods rich in micro- and macroelements, minerals, fatty acids. Nutritionists have even developed special diet, which helps mitigate the destructive effects of autumn depression, and in many cases, get rid of it altogether.

The autumn diet should include dishes from sea ​​fish with a side dish of carrots, spinach, broccoli, radish. The menu should include nuts, oatmeal and buckwheat porridge, cheese, natural butter, dairy products. It is better to season salads with winter vegetables unrefined. vegetable oil. Among the drinks, infusions of rose hips, compotes from dried fruits, jelly from cranberries and other berries, cocoa, and hot chocolate will be useful.

Films for autumn depression

Good health support during the autumn bad weather and blues will be visiting exhibitions, concerts, and watching films. For many, movies can become excellent psychological antidepressants. However, not just any, but life-affirming films for depression are suitable, among which melodramas, comedy and adventure films should find their place.

1. Knocking on Heaven's Door (Germany, 1997). Dir. Thomas Yang. The film is about two friends doomed to death who go to great lengths, however, the masterful work of the director makes viewers appreciate every moment of life.
2. M mighty warrior (USA, 2006). Dir. Victor Salva. A film about a gymnast will silence the whiner inside everyone and help us truly appreciate what we have.
3. Large fish(USA, 2004). Dir. Tim Burton. The film is about how each of us sees reality in our own way. The director didn't just shoot interesting story, but a picture that will remain in memory for a long time.
4. And in my soul I'm dancing (UK, 2004). Dir. Damien O'Donnell. A film about people in wheelchairs, whose optimism many can only envy.
5. Eternal Sunshine of the Spotless Mind (USA, 2004). Dir. Michel Gondry. We are used to another Jim Carrey, but in this film he reveals all his dramatic talent. The film will tell you that life is not a computer and nothing can be deleted by pressing one key.
6. Pay Another (USA, 2004). Dir. Mimi Leder. This film is about little boy with a big heart. Having completed his homework, he unknowingly created a powerful and unique system of mutual assistance.
7. Red Dog (Germany, 2011). Dir. Kriv Stenders. The film is about a dog that helped many settlers find each other. In the city where she lived, a monument was erected to her.

Is it possible to die from depression?

Depression - severe psychological condition which can and must be overcome. True, it can only be defeated when a person has a job, friends, hobbies, and pleasant worries. However, it happens when severe depression sets in, caused by losses, problems, and conflicts that are not resolved for a long time. It can be aggravated by bad weather, early twilight, rare on sunny days. In this case, deaths cannot be ruled out.

As a rule, September marks the beginning of cold weather, and with it the beginning of working days, weeks, and months. Autumn weather also brings little joy to anyone: incessant winds, rains, dirt and slush only bring melancholy. However, if you dig deeper, you will find the real reason autumn blues. Scientists unanimously claim that autumn is most directly related to such a phenomenon as biological restructuring. Every change of season brings lifestyle changes, biorhythms, the number of hours spent sleeping and being awake. In addition, metabolism slowing down during the autumn cold is the reason constant fatigue, sharply deteriorating performance and the desire to spend as much time as possible sleeping.

Another obvious cause of melancholy, according to scientists and psychologists, is lack of sunlight. It is a well-known fact that the length of the day affects our well-being and the state of the body as a whole. However, it is believed that the lack of sunlight can be replaced with artificial lighting. Bright light generates the production of the hormone melatonin, which is closely related to all known endorphins ( - happiness hormone). Melatonin production occurs 15 seconds after turning on bright light. artificial lighting. By the way, in the autumn and winter periods Doctors recommend that people wake up in a lighted room and keep their eyes open for the first twenty seconds. This little trick will give you a noticeable surge of strength and energize you for the whole day.

In addition to this, there are several more tips that can easily rid a person of the autumn blues and return him to a full life.

Mood and sleep

Try not to limit yourself to a full night's sleep. Night sleep it is impossible to compensate for daytime, since a number of hormones responsible for our mental condition, tend to be produced exclusively during night sleep. People who are required by work to often stay on night shifts are more likely than others to be diagnosed with depression and all kinds of psychological problems.

By the way, in autumn and winter the body needs the most good rest: the desire to fall asleep noticeably increases in cold weather, and hormonal changes take a lot of energy from the body. Men are recommended to sleep 7 to 9 hours a night. The recommended sleep duration for women is 8 to 10 hours.

Sports and depression

They say that any physical activity improves mood and helps get rid of depression. Therefore, sports are so necessary in autumn time. However, you should not torture your body with grueling and lengthy workouts. Morning exercises or a run will be enough to cheer you up. Playing sports will also make you. Sport improves your mood.

Color therapy

It has long been known that the colors with which a person surrounds himself have a direct impact on his psyche and mood. During autumn grayness, you should surround yourself with the following colors: orange, light green, yellow, coral, white, sky blue, hot pink. Make any changes to your own interior or office. For example, the usual curtains can be replaced with turquoise or lemon ones. White flowers placed throughout the house also lift the mood. It is important to remember that under no circumstances should these be chrysanthemums, as their aroma can intensify the blues and aggravate the situation.

Nutrition and depression

Doctors say that the lack of light can be compensated to some extent by increasing heat. This is why we feel so comfortable under a blanket with a cup of hot tea or chocolate. On autumn days, it is recommended to indulge in hot foods: drinks, soups. It should also not be forgotten that in autumn time our body needs vitamins. Raise your mood and enrich your body useful substances Kiwi, citrus fruits, bananas will help. The smell of mint is also believed to lift your spirits.

Less stress

During hormonal changes of any kind, they can be truly destructive to the body. That is why you should protect yourself as much as possible from conflict situations. A meeting with friends in a cozy cafe, unplanned shopping, or doing what you love can add a touch of positivity to your everyday routine. In a word, you need to protect yourself with those things, at the sight of which you involuntarily want to smile, and enjoy every day.

It’s not so easy to pull yourself together and get rid of the autumn blues on your own. But it's worth trying. The wise said: “If you want to be happy, be happy.”

Have a beautiful autumn and good mood!