How not to fall into autumn depression: recommendations of experts

With the reduction of daylight hours, many people notice a decline in strength, drowsiness and a decrease in mood. Belarusian experts warn: do not write off all the symptoms on the usual autumn blues. If the condition does not go away for several weeks, interest in familiar activities disappears and self-esteem decreases, you need to seek professional help.

Why the mood changes in autumn

Autumn can be caused by several factors. There is less daylight, people walk and move less often, sleep patterns change, and after vacation you have to return to your usual workload. Doctor, cognitive-behavioral psychologist Alena Petrovskaya explains that an important role is played not only by biological changes, but also by a person's thoughts about their own state.

Often people start to think: Autumn has come, I feel bad. I don't have enough energy, so I can't do anything. These negative thoughts draw a person into a certain cycle and themselves worsen the condition, the expert said.

How to distinguish blues from depression

A bad mood for several days does not in itself indicate depression. The psychologist of the city Health Center Ekaterina Chuyashova notes that the temporal blues usually pass within a couple of weeks, while a person retains interest in life.

With depression, there is a pronounced sense of hopelessness, severe fatigue, decreased self-esteem, guilt and loss of interest in what used to bring pleasure.

“If the autumn blues to one degree or another is experienced by most people, then seasonal affective disorder is a condition when a person needs qualified help,” the expert warned.

More daylight

One of the easiest ways to support the body in the fall is to spend more time outside in the daytime. Even an overcast walk helps not to stay indoors all day.

Psychotherapist of the first category of Nordin Medical Center Vyacheslav Soltan notes that in seasonal affective disorder, light therapy can be used - the effect of a special bright light source. However, it is better to use such devices after consulting a specialist.

Light therapy is one of the most common treatments for seasonal affective disorder. It helps to compensate for the reduction in daylight and affects biological rhythms, explains Vyacheslav Soltan.

At the same time, you should not buy a lamp and independently select the mode of its use: light therapy has contraindications, and a specific method of treatment should be determined by a doctor.

Adjust sleep and movement

Experts advise to go to bed and get up at about the same time, do not abuse daytime sleep and try to sleep about 7-8 hours. Before going to bed, it is useful to ventilate the room and give up your phone, computer and other bright screens for at least an hour.

Physical activity is equally important. This is not necessarily intensive training: walks, swimming, cycling, classes at home or a trip outside the city are suitable.

“To prevent seasonal affective disorder, rest should be mostly active,” said Alena Petrovsky. According to her, regular walks can significantly reduce the likelihood of psycho-emotional disorders.

Don't isolate

Even in the absence of mood, it is worth maintaining contact with relatives and friends. You can arrange a walk, dinner together, go to the movies or at least call.

Ekaterina Chuyashova advises to communicate more often, including by phone. In addition, the psychologist recommends keeping a “joy diary” and writing down at least three pleasant events or moments every day.

Small pleasant rituals can also help: reading, favorite music, creativity, cooking a new dish or a calm evening with loved ones.

Don’t ask too much of yourself

Autumn does not have to be a period of maximum productivity. It is important to plan the rest, alternate the load with pauses and not to blame yourself for a temporary slowdown.

“Do not ask too much of yourself. Autumn is a time of natural slowdown. Don’t blame yourself for reducing productivity. Do not set ambitious goals that require over-effort in the autumn. Allow yourself to rest without guilt, advises Ekaterina Chuyashova.

If there are thoughts about the meaninglessness of life, self-harm or suicide, it is necessary to urgently seek emergency psychological or medical help. In Belarus, the round-the-clock service of emergency psychological assistance works on the number 133.

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