Signs of autumn depression. Is it difficult to beat the autumn depression

With the advent of autumn, many people complain aboutlow mood, apathy and loss of energy. This seasonal mood can turn into a dangerousautumn depression - the most common variety.

The cause of autumn depression, according to scientists, may be a waning day, cloudy rainy weather, which affects mood.
If with the onset of autumn you begin to fall into a dreary state, then this disorder has overtaken you, and you need to take action as soon as possible. It is difficult for a person suffering from autumn depression to control himself, while it is negative thoughts and emotions that lead to various disorders.

Symptoms of autumn depression

Consider the main signs of autumn depression:

• guilt
• yearning
• fear
• fatigue
• heightened emotionality
• sleep disorders, insomnia
• sudden mood swings
• cravings for high-calorie foods

Some of the symptoms may be more pronounced, others less so.

Autumn depression can be mild or severe. FROM mild form you can successfully fight it yourself, but if the symptoms do not go away, and the condition worsens, you need to resort to the help of specialists.

How to deal with autumn depression?

Perhaps the most important thing to pay attention to is nutrition. Eat plenty of fruits and vegetables, as well as foods that promote the production of serotonin - bananas, citrus fruits, dates, as well as meat and dairy products rich in protein.

The generally recognized antidepressant is chocolate, eat a small bar of chocolate a day, but do not get carried away, because. Excessive consumption of it can lead to obesity. During the autumn depression, many people feel cravings for sweets and starchy foods, but such foods are of little benefit. It is also desirable to diversify the diet with products with vitamins C and B. So, they found out grapefruit helps to ease depression, improves mood and ability to work.

It is advisable to replace tea and coffee with herbal infusions. Decoctions of the following herbs help to cope with a bad mood: thyme, mint, linden. Beneficial features These herbs have a positive effect on the nervous system and general well-being.

During depression, physical activity is very effective: light jogging, walking, exercising in the gym. Water also has a relaxing effect on the body, so you should visit the pool if possible. After the pool, you will recharge your batteries, in addition, the water has a relaxing effect. If you do not have the opportunity to visit the pool, use a contrast shower.

Spend as much time as possible on fresh air, in the sun. Lighting at home and at work needs to be made more intense.

Adjust sleep-wake mode. Sleep at least 8 hours daily. If you do not get enough sleep for any reason, be sure to sleep off.

It will not be superfluous to be short daytime sleep, which should be no more than half an hour.

Take one day, forget about the media and be free from it. If it is difficult for you to spend the whole day in this way, free at least the evening.

Practicing yoga or meditation is also a great way to fight depression.

Don't forget about positive attitude during the period of autumn depression, watch comedies, communicate with those with whom you are pleased to communicate, joke and laugh, because laughter inhibits the production of stress hormones - adrenaline and cortisone.

During the autumn depression, do not lose your sense of humor and try not to indulge in the dreary autumn mood!

From a scientific point of view, the autumn depressive state can be characterized as an unstable psycho-emotional phenomenon, characterized by mood swings, absent-mindedness and lethargy. As a rule, this period stretches from mid-October to January.

Seasonal depression causes general malaise, and in some cases a number of diseases. This condition is especially common in women.

Causal factors

Doctors consider cloudy weather, short daylight hours, the predominance of gray and black colors to be the causes of this phenomenon. In addition, the autumn blues is associated with a decrease in the body's production of a substance such as melanin, which prevents the development of many diseases, including cancer. Violation of the production of melanin and serotonin affects the mood of a person.

In turn, transforming into dark time days into melatonin, serotonin has a hypnotic effect on a person. The most susceptible to the influence of such a process are anxious, closed people.
In view of its biological feature women are especially sensitive to this factor.

Against the background of depression, they develop characteristic symptoms:

• thoughtful mood;
• feeling of uselessness, emptiness;
• they feel like they get little attention;
• complete apathy;
• distraction;
• physical inactivity;
• lack of sleep.

In women, autumn blues occurs more often than in men, as they are more sensitive to changes in the annual cycle of awakening and hibernation. by the most unpleasant moment is their desire to withdraw into themselves. If they fail to do so, they begin to lash out at those around them. During this period, the most close and dear people get it.

How to get rid of blues

There are several ways to cope with autumn depression for a woman. Since this phenomenon has a cyclical nature of manifestation, many women have learned to cope with it on their own. You can cope with the blues by changing some of the usual things in your life - in nutrition, daily routine, rest. Autumn depression heals faster if a person is in a constant whirlpool of events, movement and communication.

Psychotherapists are advised to adhere to the following recommendations:

1. If a woman is overwhelmed by apathy and nothing is nice to her even at home, you can generally forget about household chores. good decision there will be pleasant music, a little wine with a chocolate or fruit dessert. Tryptophan, found in chocolate, improves mood, and vitamins useful in fruits strengthen it.
2. You should reconsider your morning rise. A woman should start her day with a cup of aromatic coffee and in no case with high-speed panic gatherings.
3. Regular exercise helps to cope with the autumn blues, or at least morning exercises which will help to cheer up and recharge for the whole day.
4. A morning contrast shower should be a mandatory procedure.
5. Before going to bed, it is better to take a walk in the fresh air. An oxygenated body will help speed up recovery.
6. Sleep time should be adjusted. The body needs at least eight hours of sleep.

How to eat during depression

Not the last role in how to cope with autumn psycho-emotional apathy is balanced diet. Compliance correct mode nutrition, including rich foods useful substances helps to strengthen the protective properties of the body and improve it energy composition. An organism weakened by depression should not be loaded special diets for weight loss. This will exhaust him even more.

Malnutrition prevents the body from working to its full potential, and this, in turn, demonstrates constant fatigue, melancholy. Must be included in daily diet coarse grain bread, dairy products, protein food, fruits and vegetables. It is especially worth paying attention to the use of vegetables and fruits rich in serotonin, which is found in citrus fruits, bananas, and dried fruits.

During the period associated with depression, better habitual strong teas and replace coffee with herbal decoctions from lime blossom, Ivan-tea, rosehip, ginger, mint, lemon balm. They perfectly tone the body and stimulate the physical and mental activity. To maintain immunity, it is imperative to include foods or vitamin complexes, which include vitamins C and group B.

Treatment of depression

One of the reasons that can cause seasonal depression in the weaker sex are hormonal disorders. The energy that is lost female body can be replenished by frequent exposure to the sun. sunlight helps in the production of vitamin D, and also reduces depression and removes the symptoms of malaise

Bright sunny colors, surrounding yourself beautiful flowers, brightly decorated things will help deceive the subconscious. Artificially added bright color schemes help prevent the violation of hormonal failure - this is a fact long recognized by physicians. It is better to resist the gray slushy autumn can only be orange, yellow and all shades of the sun.

Psychologists believe that most of the body disorders that occur during a depressive period are associated with a person's isolation. It is necessary to share your experiences, fears with loved ones. This will help relieve the psychological burden and alleviate the condition.

The condition of the blues can be removed using aromatherapy. Correctly selected essential fragrances help improve mood, relieve fatigue, calm down. For this purpose, oils are used: bergamot, geranium, grapefruit, sandalwood, lemon, patchouli, eucalyptus, rose.

Therapy

Depressive symptoms should always be taken seriously. This is especially true of the fairer sex during menopause, students, single young mothers. There are known facts when the wrong attitude to the problem led to suicide, alcohol abuse, drug use. Properly selected therapy helps to avoid complications.

To the main medical methods relate:

• psychotherapeutic procedures;
• light therapy – light therapy;
• use of antidepressants.

The use of light therapy for depression helps to influence the processes of sleep and wakefulness by influencing The biological clock. This method of treatment provides for a systemic course, the effectiveness of which is noticeable already on the second or third day.

Do not stop the self-started course of treatment, as this may cause reverse effect- and the person will again be in a depressed state. In light therapy procedures, fluorescent lamps, lasers, LED beams are used. During the procedures, patients are closed in special light boxes that imitate real sunlight.

In combination with light therapy, it is recommended to use antidepressants - Paxil, Sertralil, Fluoxetine, the action of which has a stable effect after a three-week course of treatment. Such methods as relaxation, aerobic exercises, and meditation also have good therapeutic indicators.

You can not self-medicate during a state of apathy. Depressants have many side effects which can seriously harm the mental state of a person

Antidepressant methods

Along with various medical methods used in seasonal depressive states, ethnoscience shows no less effect.

• viburnum helps against loss of strength and apathy. In a glass of boiling water insist 1 tbsp. l. berries for 2 hours. Drink strained infusion 2 times a day. This tool helps not only to restore strength, but also to protect against seasonal colds, improve metabolism and normalize blood pressure;
• six lemons with peel without seeds are twisted in a meat grinder, poured with a liter boiled water. Close the lid, put in the refrigerator for two days. Add 500 g of honey and leave for another two days. Take 50 ml before meals three times a day.

Depression can be treated not only medical procedures. Sometimes caring attention from relatives, meetings with friends, a new hobby, travel, positive emotions will help to cope with melancholy much faster.

Autumn depression is the most common manifestation seasonal depression when, with the advent of autumn, a lowered mood, loss of appetite and other symptoms appear.

Let's find out together why this emotional disorder occurs at this time of the year, what are its main symptoms, how autumn depression is treated, how to get rid of it on your own, as well as preventive measures.

Causes

There is an opinion that the autumn deterioration in mood occurs due to a decrease in the duration daylight hours, wherein the world becomes gray, wet, faded. Vacation behind. In general, there are almost no reasons for joy. In fact, the reasons for the development of autumn depression are much more complex.

The main reason for the appearance of autumn depression is a lack of serotonin in the brain. This state can occur not only with its insufficient production, but also with excessive activity serotonin transporter protein, which reaches its maximum on days when the amount sundial minimum.

The most significant evidence of this theory is the improvement in the mental state of a person against the background of the appointment of serotonergic antidepressants - drugs that increase the content of active serotonin in the brain.

Depression inherent in autumn-winter period, are categorized (that is, the cause is in the body itself). In their development leading place occupies a hereditary predisposition. Such people from the moment of conception have certain genes responsible for an increased predisposition to affective disorders. Difficult life situation, stress, overwork, normally tolerated by other people, in a person with genetic predisposition can lead to depression.

Symptoms of this disorder

The classic symptoms of depression are low mood, decreased interest and pleasure in activities that the person used to enjoy, and fatigue. In autumn depression, these symptoms may be present, but they are mild, do not come to the fore.

The most common symptoms of autumn depression are:

• increased daytime sleepiness;
• decrease in appetite or, conversely, its increase, expressed in bouts of excruciating hunger;
• decreased concentration;
• apathy;
• insomnia at night;
• anxiety, motor restlessness, fussiness, when a person cannot find a place for himself, bring some business to an end.

As a rule, this disease lasts about 3 months.

In addition to the symptoms listed above, with a severe course of autumn depression, ideas of one’s own guilt, of low value, can join when a person begins to blame himself in almost all problems that are directly or indirectly related to him, believes that he has not done anything good in this life. It seems to him that if it weren’t for him, then it would be much easier for loved ones, all the problems in their lives would end. And in general, his life is meaningless ... Sometimes such thoughts can result in.

Treatment

Is it possible to cope with the disease on your own during autumn depression or is it necessary to take medications - it is impossible to answer unequivocally. It all depends on availability individual symptoms diseases, their severity, how the disease proceeded in your loved ones (if there were such cases).

If an emotional disorder significantly disrupts your life, you don’t have the strength to work, perform everyday duties, you don’t want anything, you have thoughts that life is meaningless, then you definitely need to see a doctor. Maybe a therapist or family doctor, and it is possible and to the psychiatrist. Fear not, this condition is fixable. The doctor will select adequate doses of antidepressants (most often serotonergic, for example, citalopram, fluoxetine, fluvoxamine).

Psychotherapy will not be superfluous - it will help to reconsider the current situation, to understand existing problems Yes, just speak up. Of course, the problem cannot be solved in one session of psychotherapy, however, by choosing the type of psychotherapy that suits you, together with a specialist, you can improve your condition, get rid of existing complexes, childhood and adult traumas, and negative thoughts.

Another effective method treatment of autumn depression - light therapy, it consists in conducting special "flare". Learn more about him and others. non-drug methods treatments for depression you can read in.

How to get rid of yourself

If the symptoms of the disease are mild, and you do not want to see a doctor, then you can try to cope with autumn depression on your own.

I’ll make a reservation right away, such methods as “a glass of tea” are categorically contraindicated. Bad mood alcohol is not treated. By the way, you should not abuse coffee either. And what then can help, how to get rid of autumn depression?

It is necessary to be more often in the fresh air, to catch the rare rays of the sun. Since it occurs precisely in autumn, when we lose the favor of the sun, then, if possible, we need to be charged with solar energy as much as possible.

Try to avoid everything that causes negative emotions - tears and complaints about the injustice of a friend's life, sentimental films with a tragic end during this period are contraindicated for you.

One of the reasons for the lack of serotonin and melatonin may be insufficient intake of foods containing the amino acid tryptophan. This lack needs to be filled. By clicking on the link, you will find out.

During an exacerbation of autumn depression, you should not expose your body to additional stress - newfangled diets, work up to deep night can only make your condition worse. Therefore, adhere to a healthy lifestyle - 8 hours of sleep (if there is no insomnia), full-fledged regular meals with maximum content fruits and vegetables, work exclusively during working hours.

Prevention

If your bouts of low mood almost always accompany the arrival of autumn, then you may need to take medication as a preventive measure for autumn depression. Most often, antidepressants and thymostabilizers are used for these purposes (substances that reduce mood swings - lithium carbonate, carbamazepine). Consult a doctor to select the appropriate drug, decide on the dose. It is by no means possible to take such funds on your own just because a friend is already doing so.

The same drugs can also be prescribed to people suffering from manic-depressive psychosis, in whom autumn depression is only one of the phases of the disease.

Balanced regular nutrition, dosed exercise stress(systematic sports), refusal to drink alcohol, proper planning of your day and regular sleep - all this must also be taken into service.

To fight depression, it is important to understand the causes of its occurrence. Some psychologists believe that autumn and the depression of a person's psycho-emotional state are closely related. This is explained by the following factors:

• Physiological changes associated with weather conditions. It's all about serious psychophysiological changes in the body. Plus, there are other reasons that provoke the onset of depression. One of them is a noticeable reduction in daylight hours. Rains and cloudy weather also provoke depression. Such changes lead to lethargy, apathy, sad thoughts and loss of mood. Changes are also taking place in the human body. The sun goes down, and, accordingly, the production of melanin increases significantly. It is this hormone that leads to disorders and the appearance of autumn depression. Scientists also found that melanin is actively released at night, and during the day its production is reduced. It can be concluded that the reduction of daylight hours directly affects the mood of a person. Considering natural factors, finding a way to deal with autumn depression is not so easy.
• Psychological aspect. Autumn is exactly the time that completes the annual cycle. Each conscientious person tries to rethink his actions, correct the negative aspects and evaluate what he can achieve in a specific period of time. Unfortunately, not all plans can come true and be fully implemented. This is especially true for those who have not managed to relax either in the desired place, or at all. Sometimes even tragic events happen that touch the deepest spiritual wounds. All this is not in the best way affects morale. Gradually, the mood can become unstable and unstable. In some cases, even anger can take the place of apathy.
• Problems at work. Abnormal sleep, workload, inadequate rest and dissatisfaction with others can affect the appearance of depression. Even a “blockage” with reports or projects can become good reason. In addition, almost all serious speeches, conferences, audits and other moments fall precisely in the autumn period. Constant nervous tension and fatigue are the worst companions in the cold season.
• Health. Of no less importance physical state person. A decrease in temperature provokes the development of various infectious diseases. Due to the lack of vitamins, immunity is significantly reduced, which leads to the appearance of colds and other ailments. Plus, in the fall, all diseases that are in chronic form. Accordingly, all this negative impact on the human psyche.

The main symptoms of autumn depression

Like other diseases, depression has characteristic symptoms:

1. Psychological manifestations. Resentment, melancholy, apathy towards everything, unwillingness to communicate with people, increased irritability.
2. physical manifestations. Complete rejection of an active lifestyle, chronic fatigue, loss of appetite, sleep disturbance, constant desire sleep, pain in different parts body, muscle spasms.
3. The timing of depression. Autumn blues can manifest itself over a long period of time. It is worth noting that the abyss, as well as arise, it can be without special reasons.

Attention! In severe cases of depression, you should immediately contact a specialist. Even if the patient himself does not want to go to the doctor, as is often the case, close people must take care of this. Otherwise, everything can end fatally.

Ways to overcome autumn depression on your own

Letting the situation take its course is not recommended. The fact is that few people are able to get out of depression without much damage, and the distance between a slight blues and a deep psycho-emotional disorder is not so great. Proper nutrition, an interesting lifestyle, communication and the opportunity to devote some time to yourself will come to the rescue.

• Surround yourself with bright things. Beautiful, colorful, they will remind you of summer, driving away the dullness of autumn days. Ditch the boring palette.
• Make some changes to your routine. You can make a small repair in the apartment, buy new clothes or go on vacation. Sometimes even small changes can keep you in high spirits. Some leading psychologists say that a small "greenhouse" will help you relax. flower plants have a positive effect on a person's mood. Besides green color calms the nervous system.
• Accept the situation as it is. Do not wait for the onset of cold weather and prolonged depression. Come to terms with the fact that autumn will definitely change summer, do not take it as a tragedy.
• Fill your day with variety. All free time should be filled with nice little things, use it to the maximum. Depression will never appear in someone who is doing what they love. Spend more time outdoors, go for a run, walk your dog, or get some fresh air outside of work or school.
• Find time for solitude and hobbies. Some people need to immerse themselves in work and leave only a few hours for personal development. In such an environment, they will be happy and not prone to depression. Start reading more, learn languages, do yoga, or join gym. If a person is dissatisfied with his appearance, then you can pay attention to it, eliminate your shortcomings.
• Enrich your body with tasty and healthy food . Try to eat in moderation junk food eat more fruits and vegetables. And so that the food does not look bland, come up with decorations for dishes from bright vegetables. Be sure to take vitamin complexes, because with the onset of autumn, immunity deteriorates significantly.
• Let more light into your home. As statistics show, almost every second person on our planet is exposed to psychological disorders with the onset of cloudy autumn. One of the main causes of depression is the lack of sun, bright colors and daylight. In the Scandinavian countries, psychologists very often prescribe a course of special light therapy to residents. In some domestic clinics, you can already find cabinets with heavy-duty lamps. There is a simpler and more affordable alternative for everyone - walks during the day.
• Don't confuse day with night. If you want to keep a cheerful mood and healthy look, then it is better to give up nightly TV viewing and long gatherings at the computer. It is worth noting that such a pastime can cause a depressive state. This is related to physiological processes in the body. Remember that at any time of the day or night, sanctification must be complete. Therefore, if you have to work on night shifts, light the room well.
• Communication with friends and family. Many experts strongly do not recommend closing in on yourself and spending all the time at home. Try to get in touch with interesting people and chat with close friends. There are plenty of places to take your mind off problems and get in high spirits.
• Everyone needs rest! Every person sometimes gets the feeling that there is very little strength left. If work does not allow you to go to the sea, then you can sign up for a massage or a spa center. This will help you relax and relieve irritation.

Important! Perfect option in the fight against depression is to go where you have long wanted. It can be a resort or some beautiful city, the main thing is that a person feels as harmonious and calm as possible there. And ideally there should be a lot of sun.

Antidepressant products to fight autumn depression

1. Spinach. He is considered the best source folic acid. Its deficiency is observed in almost all people who suffer prolonged depression.
2. Dried apricots. Be sure to eat this product, because it is rich in magnesium and other useful trace elements. In addition, it is magnesium that helps fight nervous tension and stress.
3. Cocoa. Of course, do not forget about chocolate and milk drink with this substance, which are famous for their positive qualities in the fight against depression.
4. Water. Be sure to use required amount liquids. An organism that constantly needs moisture simply cannot be in good shape.

An interesting pastime to overcome the autumn depression

• shopping. It is worth noting that such therapy affects almost all the fair sex, but men do not mind visiting stores. Firstly, in the process of choosing clothes, you can escape from everyday problems and worries. Secondly, new thing able to transform appearance and wardrobe. Avoid a boring palette, give preference to bright juicy shades. Thirdly, a beautiful thing cannot but rejoice, because it makes a person more beautiful. Statistics show that people who take care of themselves and are satisfied with their reflection in the mirror are less prone to depressive state.
• Fishing. This type of recreation will probably be more appreciated by men, but it will not hurt girls either. Sitting in nature, enjoying the leisurely passage of time, slight noise waves, you can have a good rest and relax.
• Trip for mushrooms, rest with tents in the forest. Merging with nature, fresh air will stimulate the production of the hormone of joy, and the body will be saturated with oxygen. This type of holiday will benefit the whole family!
• Physical exercise and regular moderate load . The thing is that in the process of activity it is stimulated nervous system. To do this, it is not even necessary to go to the gym, the main thing is desire. You can just go for a short run, push up from the floor or jump rope, sign up for a pool, dance or yoga. It all depends on what brings pleasure. As a result, you can get not only beautiful body but also a charge of positive emotions. To this remedy worked for sure, make a training system. The key success factor is regular and systematic training.
• Laughter therapy. In order not to become a hostage of autumn sadness, you need to laugh more and enjoy life. Scientists have proven that people who know how to have fun have excellent immunity and are less likely to get sick. In addition, laughter improves the overall tone of the body.

Important! Spend more time in cheerful companies, communicate with positive people, do what you love, watch comedies and fill your soul with happiness. Even if there is no mood, this does not mean at all that you need to listen to sad songs and watch films with a sad plot. Try to smile even when "cats scratch their hearts."

Seasonal depressions are not a rare event in regions where there is a sharp pronounced change weather conditions by seasons. Residents temperate latitudes The hardest part is the end of summer. If with the end of summer comes depression, unwillingness to work and communicate, tearfulness, insomnia or drowsiness, then autumn depression can be suspected. Although this is still far from complete list her manifestations.

Autumn depression is not just a mood, it is special psycho-emotional state, which is characterized by an unstable mood, obsession with certain situations, inhibition, both motor and mental. A person in a state of autumn depression loses a sense of pleasure from life, forgets about his needs and refuses social activity.

How to tell if you have depression

Regardless of the cause and season, depression is usually characterized by similar symptoms. Therefore, the diagnosis of autumn depression practically does not differ from its other forms. As with any other depression, the first sign is usually apathy and lack of desire to engage in any active, or even not very, activity. In parallel, there may be a reluctance to contact other people. Communication can cause bouts of irritability and extreme fatigue.

A person in a state of depression feels constant melancholy without visible reasons and chronic fatigue. At the same time, rest does not bring the desired relief; on the contrary, after rest or sleep, a person may feel even more overwhelmed. As for sleep, there are also many problems here. A person may begin insomnia or vice versa, increased. At the same time, sleep does not bring relief or recovery.

In more advanced situations, headaches, digestive disorders, and even muscle cramps can occur. The more difficult the situation, the more difficult it is to get rid of the signs of depression. Most often it resolves on its own or with the help of simple methods psychotherapy, but sometimes you have to resort to medication.

Causes of depression in the fall

Autumn depression has long been studied by scientists around the world and there are clearly established links between psychophysiological changes in a person and the development of autumn depression, so we can safely say that this is not just a whim or blues, but a real temporary disorder. There are a number of factors that influence the development this disorder and they all need to be considered.

One of the main reasons is the decrease in daylight hours and worsening weather conditions. If we leave the house at seven in the morning in the summer, we see the sun, a pleasant breeze and morning freshness. In autumn, at seven in the morning, it is most often dark and cold, and there is no desire to go out somewhere.

Highly important factor autumn depression - beriberi. Often in the fall, we subconsciously prefer foods that are denser, fatty or sweet, forgetting about vegetables and, which negatively affects health and appearance. In addition, vitamin D, which is produced by exposure to the sun, may not be enough. worsen the situation and seasonal outbreaks SARS, which are observed almost every autumn.

Another cause of depression is psychological.. It is in autumn, when the end of the year is approaching, that we begin to analyze what has been done and it often turns out that little has been done. Dissatisfaction with oneself often results in depression.

In addition, it must be remembered that mental illness escalate in autumn. It is the hidden mental disorders and their autumn exacerbations lead to the fact that this season the number of murders, divorces and suicides increases sharply.

Can autumn depression be prevented?

Any problem is better to prevent than to look for solutions later. This also applies to depression. What to do to prevent depression? If you know about your tendency to be discouraged in the autumn, you need to prepare for the onset of this season in advance. Even in the summer, start planning autumn pastimes, for example, plan a few parties, trips to the cinema or theater, concerts, or any other event. Now waiting for autumn will not be waiting for the “end of the world” for you, but waiting for something pleasant.

You can prepare autumn lighting for your home in advance. A lamp with an orange shade will create a warm light in the room and cheer you up. Buy yourself a bright umbrella, which, even in gray rain, will throw a warm light on your face. You can pre-purchase a bright jacket, scarf, boots and a raincoat for autumn walks, this will help get rid of the fear of autumn and facilitate its arrival.

People prone to autumn blues need to adjust their diet as it approaches, include more in it, perhaps even in pills. Try to spend more time outdoors. You can plan a visit to the gym or pool for the fall, active image life also helps prevent depression.

What to do if depression comes?

What to do if you feel that autumn depression is rolling in? Of course, fight her. Remember, autumn depression can be an exacerbation or the debut of a serious illness, so you need to fight it before it completely takes over you, and without drug treatment it is no longer possible to get rid of it.

As we said before it is important to optimize nutrition and start taking vitamins. The right vitamins will help you choose a doctor, but you can use any complex vitamin preparations. Do not forget about the use of fluids that will remove toxins from the body. It should be exactly water or compote, and not or tea. It's also important to get enough oxygen, so get out and about exercise in a well ventilated area.

Try to be in bright light more if there is no solar, turn on the electric. Try to surround yourself with bright things, wear bright clothes in warm colors and eat bright fruits. It may seem funny, but even red bed sheets will significantly increase your chances in the fight against autumn depression.

It is very important not to withdraw into yourself during a period of depression.. Of course, if the blues have already set in, then it will not be easy to force yourself to attend a noisy event, and it will not bring pleasure, and, therefore, benefit. But you can invite a few close friends to your home. characteristic feature depression is self-absorption. If you do not get out of your cocoon in time, it will become more difficult to do this over time.

Treating Depression (Video)

If autumn depression does not lend itself to simple ways to get rid of it, it may be necessary serious treatment, even . If the doctor diagnoses depression, then most often he prescribes antidepressants and, in parallel, psychotherapy. This allows you to quickly achieve a positive result. But keep in mind that the treatment is usually lengthy, since even the selection effective drug may take several weeks. Sometimes you have to try several antidepressants and mood stabilizers until you find the best option.

Usually, several types of antidepressants are used to treat depression. The most common are tricyclic antidepressants, which affect the release of serotonin and norepinephrine in the brain. But you need to remember that it is really worth assigning them difficult situations, cat as drugs have a fairly serious list of side effects. Monoamine oxidase inhibitors are used much less frequently, as they imply severe dietary restrictions for the patient when they are taken. Relatively new drugs for the treatment of depression are selective inhibitors serotonin reuptake. They help change the amount of serotonin in the human brain.

Mandatory for most patients with depression and psychotherapy. It allows you to learn how to manage your emotions and take them under control. This will make it easier to cope with stress and enhance the effect of antidepressants. Psychotherapy sessions can be conducted in different ways. Group psychotherapy, as well as individual and family sessions, are very popular. Also, sometimes doctors advise hypnotherapy, acupuncture, art therapy, music therapy, meditation. All this will help put your thoughts and feelings in order and survive the autumn depression.