Affective seasonal disease (SAD) is a cyclical disorder that afflicts many people in autumn and winter. For some, however, seasonal depression begins in early spring or summer.
Just changing the season on a warmer day in some people may cause seasonal mood depression. This disorder is caused by a change in the rhythm of the biological clock, responsible for the daily rhythm. Under the influence of more solar light, the level of melatonin secretion changes – the hormone that is responsible for the regulation of mood and sleep, as well as the serotonin responsible for inner peace.
The most common symptoms of spring depression are:
1. Feeling a tormenting anxiety.
2. Weaker appetite.
3. Increased sexual drive.
4. Insomnia, difficulty falling asleep, frequent waking up at night.
5. Irritability, changeable moods.
6. Internal tension related to the pressure to lose weight.
How can you help with the symptoms of spring depression?
1. Phototherapy (light therapy). It’s an easy way to reduce the symptoms of SAD. You can use artificial light therapy or, as often as possible, stay outdoors.
2. Psychotherapy. Changing the season is a more difficult time for an organism that needs to switch to other functions. That is why this time is the moment when you have to face deeper unresolved mental problems. We are weaker and suppressed taking the opportunity to show ourselves. The beginning of spring is a time that can be good for psychotherapy.
3. Physical exercises. You may not want to exercise, but it’s good to know that any physical activity is better than not. You can start by going up the stairs instead of using the elevator. Then think about some physical activities.
4. Take care of your sleep. For sleep regulation, it is important to sleep, especially its sufficient amount.
5. Relax. Although for several minutes a day stay in silence and loneliness – turn off the TV, telephone, do not look at the internet. Observe your thoughts without reacting to them. If you are anxious again and start thinking about your responsibilities, concentrate on the breath and let your thoughts drift away. Spend at least 10 minutes in being instead of in action. If you are able to, extend this time until you reach 30 minutes.
6. Eat healthily. You do not have to go to a dietitian to eat properly. If you listen to the needs of your body, you will know what is good for you. Start by eliminating sweets and fast food.
7. Look for a mental balance. Make sure that the sphere of the body and spirit are equally pleasing. Stay as much as possible in the bosom of nature, try to laugh more and surround yourself with positive people. Think about yourself, be aware of your strengths. Remember that you are perfect as you are.