With the arrival of autumn, many complain of a deterioration in mood, apathy, loss of strength and energy. According to unofficial statistics, one in five starts to mope with the beginning of the rainy season. How is blues different from depression, is it necessary to treat it with medication, and can such conditions be prevented? Dealing with psychotherapists Veronika Chuprova and Veronika Khatskevich.
What is "overshadowing blues" and why does it arise?
Veronica Chuprova
Psychotherapist
“In the fall, the mood worsens, primarily for physiological reasons. Once the daylight hours are reduced, the production of serotonin, the hormone responsible for good mood, decreases. The synthesis of melanin, which is responsible for the sleep / wake cycle, on the contrary, is enhanced. Because of this, it is more difficult to get out of bed in the morning, and during the day there is increased sleepiness,”says Veronika Chuprova. “People with a normal psycho-emotional background may not even notice these changes. Those who are prone to stress and frequent mood swings are more likely to start moping. People with low self-esteem, melancholic and phlegmatic are at risk of seasonal deterioration in well-being.
In 90% of cases, "Blues" passes with the first snow - by this time a person gets used to a new life cycle, and the body rebuilds to a different mode of operation."
Psychotherapist Veronika Khatskevich singles out another reason for seasonal mood swings - psychological:
Veronika Khatskevich
Psychotherapist
“There is no concept of“autumn blues”in clinical psychology - this is not a medical diagnosis, unlike depression. A decrease in daylight hours, yellowed leaves and a lack of sun at an unconscious level are perceived by a person as a loss. And he lives it with sadness and grief. If you suppress feelings, "blues" can develop into depression.
After the summer riot of greenery, autumn days look quite gloomy, reminding us of what a person lacks in life - attention, care, love, affection, intimacy, understanding. It is important here how self-sufficient he is and can rely on himself.
The "autumn blues" have two specific symptoms: a deterioration in mood and a decrease in vitality. A person quickly adapts to them, the main thing is that the condition does not become protracted and does not "lead" to other symptoms."
Depression: concept, symptoms
Veronika Khatskevich
Psychotherapist
“Depression is a condition that prevents a person from living a full life and often leads to suicidal thoughts. The disease requires drug therapy.
Depression affects about 5% of the population. The disease is characterized by a complete lack of interest in life, a sense of their own uselessness, apathy, a decline in strength and energy, indifference to everything that happens. A depressed person cannot normally communicate with others - he is not carried away by companies, hobbies, he does not attend public events, trying to spend more time at home alone.
There are several types of the disease. Organic depression - occurs due to an acquired or hereditary defect of the central nervous system. Endogenous - develop due to a genetic predisposition. Psychogenic depression - occur as a reaction of the psyche to negative events. Iatrogenic - the consequences of exposure to any drug. Separately, symptomatic depression associated with changes in hormonal levels can be distinguished - as one of the signs of bodily illness and depression caused by prolonged alcohol or drug addiction.
If the disease is left untreated, it leads to an irreversible process in the brain - neuronal degeneration occurs.
Depression isn't just found in adults - it can be diagnosed during adolescence. Every child is periodically sad, impressed, angry, angry or irritated - this is normal. During the period of growing up and hormonal changes in the body, parents need to be more careful. If the lethargy does not go away even after the child has rested and feels well, I recommend contacting a psychologist or a neurologist,”says Veronika Khatskevich.
Veronica Chuprova
Psychotherapist
“Depression has three signs: low mood - constant depression, lack of interest in life, slowdown in thinking - it is difficult to concentrate, the reaction rate decreases, inhibition in movement - moves slowly, talks. If any of the symptoms is absent, most likely, we are talking about a seasonal change of mood, and not a disease,”sums up Vernika Chuprova.
Treatment of depression and prevention of "autumn blues"
Veronika Khatskevich
Psychotherapist
“There are two main directions in the treatment of depression: psychotherapeutic and psychopharmacological. Medical treatment involves the use of the latest generation of antidepressants. Their main function is to suppress autonomic and somatic dysfunctions.
Psychotherapeutic treatment is stepwise and sequential. In severe forms, these two methods are combined. There may be enough psychotherapy in the lungs.
With the "autumn blues" antidepressants are not needed. Walk more, look for something new and interesting for yourself. Practice light therapy: add bright colors to the interior, and it will become much easier to wake up.
Take vitamin D, or better yet, plan a vacation in the middle of autumn - "sunbathing" has a positive effect on the psyche.
Don't ignore physical activity. During sports, the brain is actively saturated with oxygen and synthesizes endorphins - hormones of joy. Dancing, swimming, yoga - choose what you really enjoy.
Spend more time with friends - positive emotions and pleasant meetings do not allow the "blues" to settle in your life.
Veronica Chuprova
Psychotherapist
Veronika Chuprova is sure: you don't need to prepare for the blues in advance, but a special diet will help you survive it much easier:
“There is no need in August to prepare for the fact that in a month the leaves will turn yellow and everything will suddenly become bad - here self-programming may work.
Observe the daily routine: the body must fully rest. Include more tryptophan-rich foods in your diet: meat, cheese, nuts, dates, cottage cheese, peanuts, sesame seeds, yogurt, legumes, mushrooms. This amino acid is a precursor to serotonin. Its deficiency can lead to vitamin B3 hypovitaminosis.
Eat more vegetables and fruits rich in vitamin C: oranges, tangerines, sauerkraut, grapefruit, sea buckthorn, Brussels sprouts, parsley, black currants.
Plan your day: for many, it helps to relieve congestion and relax. Switch activities: if you've spent the whole day at the computer, be sure to take a walk in the evening. Listen to yourself more and everything will return to normal."
Alternative treatments
Veronika Khatskevich
Psychotherapist
“Today there are many alternative methods of treatment: relaxation methods, the use of vitamins and dietary supplements, Tai - Zi Quan (eastern gymnastics), meditation, relaxation. They all have a place to be and really help. But when it comes to treating depression, consultation with a specialist is required!"
