6 Tips you can relieve your winter depressionadmin
Seasonal Depression (SAD) is real. As the days get shorter, the weather takes a toll on some people’s psyches. The main symptoms of SAD include fatigue, increased appetite, difficulty sleeping and withdrawal from social life. It most commonly affects women and those in their 20s and 40s. But there are ways to treat it – because it’s always better to look than look the other way:
1: light therapy
In autumn and winter, too little of the happiness hormone serotonin is released due to the lack of light – the lack of light is therefore the most common reason for SAD. Light therapy is therefore not one of the most effective treatment methods for relieving symptoms of winter depression for nothing. There are plenty of daylight lamps on the market, an effective treatment involves about 20 to 60 minutes of light therapy per day.
2: Go into nature
It often sounds easier said than done – but a walk in nature can work wonders. After all, artificial light and darkness are poison for the ailing psyche. Daylight, exercise and nature push the serotonin level up and are therefore an important tip for those affected by SAD.
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Another thing that takes a lot of effort during a depression: moving. But the fact is: regular exercise is a blessing for the body and psyche, and alleviates the symptoms of depression. In combination with light, movement can work wonders for the psyche.
4: Therapy and antidepressants
Psychotherapy and the administration of antidepressants can also be considered in consultation with the doctor. However, medication is not suitable for everyone and should only be taken in combination with professional support.
5: Cognitive behavioral therapy
Cognitive behavioral therapy (CBT) is one of the most common and well-studied forms of psychotherapy. It combines two therapeutic approaches: cognitive therapy and behavioral therapy. Therapy helps replace negative thoughts and behaviors with positive actions and thoughts. Patients realize that SAD is not a personal “deficit” and that they need to do things that are good for them.
If your depression takes over, you should avoid putting yourself in stressful situations. There are plenty of stress management techniques for that – like meditating, planning big projects and deadlines for warmer months, and taking breaks to go for a walk outside.