Cold and discomfort from it, early twilight and monotony - all this can provoke a decrease in tone, chronic bad mood. Psychologists call this condition the winter blues. With the right approach, anyone can avoid it. But if you let things take their course, then there is a risk that the winter blues will develop into a persistent and prolonged depression.
The climate characteristic of our country is the best soil for the growth of symptoms of winter blues. Statisticians argue that office workers are most susceptible to winter blues and depression, the treatment of which is long-term and not always successful. And in the first place - IT specialists.
Symptoms of Depression (Winter Blues)
There is no need to panic if your vital activity decreases, you are constantly in a bad mood. Take this as one of the signs of winter. Nature is also asleep. You are not going crazy, just as a result of a decrease in the amount and activity of the sun's rays, your biorhythm has changed, the production of melatonin has decreased and your daily rhythms are out of order. And this is the impetus for the development of the winter blues.
- bad mood, which is not the cause of negativity or problems,
- lack of joy from what previously caused her,
- constant fatigue and weakness.
All these signs should prompt you to change something, and above all, in yourself.
Change attitude
When treating depression (winter blues), the guide to action should be the proven truth for centuries: "If you cannot change the situation, then you need to change your attitude towards it." We act step by step, psychologists do not recommend rushing in such cases:
- Step 1 is to admit that there is a problem;
- Step 2 is to understand that this is not forever.
Set yourself a clearly defined goal or date for yourself. For someone, the exact change of life can be a vacation, possible time off, receiving an award, or starting a new project. In addition, a series of new holidays in February and March are just around the corner. And if nothing pleases at all, then repeat the New Year, according to the Chinese calendar.
If you sit back, then …
In no case should you begin to feel sorry for yourself and plunge headlong into your “suffering”. The consequences will be dire - a vegetative crisis (panic attacks) will begin. In severe cases, it can result in seizures and a sharp rise in blood pressure. Its first signs are:
- panic attacks or obsessive, not letting go of fears,
- increased heart rate,
- throbbing of blood in the head.
Those at high risk are those who are not used to showing their feelings, hiding emotions and worrying in silence. By the way, blood vessels also suffer from this behavior. As a result, urgent medical attention may be needed. In order to prevent such severe consequences of the winter blues, you need to take emergency measures:
- if you feel that you are on the verge of a breakdown, then start taking sedatives, walk more often in the fresh air,
- do not hold back emotions, you want to cry - cry, scream - scream, swear - swear.
Expressing emotions lowers the level of adrenaline in the blood and helps to cope with the symptoms of depression.
Who will help?
Not everyone can cope with winter blues or seasonal depression on their own. Doctors recommend contacting a psychologist or psychotherapist at the first manifestations of symptoms. Unfortunately, in Russia, turning to these specialists is still perceived as something extraordinary and is considered a manifestation of a person's inadequacy. If you realize that your loved ones will not understand and will not support you in this decision, then you can not advertise it.
Turning to a psychologist, you should be aware that he is not a magician and there will be no instant relief. Tune in to long-term communication with your doctor. His job is not to say a magic spell that will relieve you of suffering. The work of a psychologist is aimed at ensuring that the patient independently finds a solution to his problem, and the doctor will push him to this, gently turn his thoughts in the right direction.
Personal assistants
If a decision is made to fight seasonal depression and blues on your own, then check out the "personal assistants":
- - write on a blank sheet of everything good and bad in your life. The list of pluses will surely be larger. Tear off the half of the sheet where the minuses are listed and burn (tear into small pieces and in the trash).
- Only good sleep makes a person an optimist.
- Refuse contrasting water procedures - they not only invigorate, but also irritate a person who is on the verge of depression. Warm jets of water will cheer you up, but also give you peace and tranquility.
- - your best friend in the fight against the winter blues. Arrange a "promenade" in any weather. And even on sunny days, staying at home is just a crime!
- Sign up for a fitness club, swimming pool, and if there is no opportunity and time, then just do morning exercises.
- Both at home and at work, lighting in the winter should be as bright as possible. Preference should be given to fluorescent lamps.
-
Don't be locked up - go to visit, to entertainment events, to cafes.
Without "wheels"
Never prescribe antidepressants yourself. They can only be taken on the recommendation of a doctor and after his appointment. You can cope with minor deviations and bad mood with the help of walks, water procedures, light sedatives based on herbs.
Learn to live in a positive way, to cheer yourself up on your own, to see only the good in life and in everything that surrounds you. Optimists will not be overcome and overcome by the winter blues and seasonal depression.
