Does the winter affect your mood? Many people suffer mood swings from mild depression to seasonal affective disorder, due to lower light intensity during autumn and winter and due to hormonal changes associated with them.
Seasonal affective disorder is a group of conditions that can be quite serious, a subtype of major depressive disorder, in which quality of life can be severely compromised by fatigue, bad mood, anxiety, low libido etc. Many people who suffer from other types of depression suffer from similar but less intense symptoms.
2. Tips to improve depression
Phototherapy or light therapy, but also other techniques, can combat mood of sadness caused by seasonal affective disorder. Here’s what you can do in this regard:
1. Try to sleep as little as possible. Appropriate would be to nap at the same hours of sleep on weekdays and weekends. Sleeping too much, even on weekends, disrupts the synchronization of the biological clock and can be occur a feeling of lethargy and poor state of mind associated with the dark days of winter.
2. Eat at the same time every day and not later than 20 o’clock (to avoid interference with sleep). As with light, the biological clock can be influenced by the times when you eat.
3. Spend some time outdoors. Phototherapy helps to relieve the symptoms of seasonal affective disorder. If the program will allow you exercise outdoors when the sun rises, expose yourself to light! When it is not possible to do physical exercises outdoors, a positive effect on depression can be achieved even exercising at the gym. Also, you should avoid working late, before bedtime.
4. More light. To counter the absence of bright days, you can buy artificial light sources that mimic natural outdoors light. If a person would benefit from the use of such light boxes at least 30 minutes before arriving at work, his state of mind would improve and energy levels would increase.
Experts recommend the use of light boxes clinically tested and that provide a wide lighting field; these will be positioned at the top of a room. The light should be easily diffuse light and to be free from ultraviolet radiation. The effect will be antidepressant.
5. Light bulb light. A lesser extent, but even inside light can combat depression. Keep in mind that not all light bulbs have an energizing effect; the color and light intensity are very important. Experts recommend bulbs with a color temperature of about 4100 Kelvin and avoid those with over 5500 Kelvin.
If you still feel sad despite trying to brighten the day, then it is possible to suffer from clinically significant depression. For this to be evaluated objectively, it is strongly advisable to consult a specialist.