Autumn blues prevent you from enjoying the female summer? It's hard to get out of bed, bright landscapes are not pleasing to the eye, but in the minds of confusion and bad weather?
Perhaps it's time for you to get rid of seasonal affective disorder (ATS).
Symptoms. Let's figure out what kind of animal it is, this ATS, and how it looks.
- increased drowsiness
- frequent change of mood
- excessive emotionality
- aggravation of fears and feelings of guilt
Move your body. It is sports that do not fail to affect our state of health. We lift ourselves from the bed and weave to charge. After a 5-10-minute warm-up, you will feel more viable. And after work, take time to visit the gym or play with friends. In bad weather, prefer a TV game of table tennis or bowling.
Sleep in moderation! It is important not to forget during this period about the mode of sleep and wakefulness. Try to go to bed and get up at the same time, measuring about 8 hours of sleep. The desire to lie in bed longer is inexorable, but sorting it, you will win good health. Excessive stay in the kingdom of Morpheus drags us into a vicious circle - the more you sleep, the more you want.
Autumn-winter period is a difficult time for diets. Try to balance the food. At this time, the body especially needs vitamins and trace elements. Do not overdo it with sweet. Carbohydrates increase the mood, but at the same time a large number of cakes and rolls increase your attraction to the ground.
Be brighter! Change the palette of your wardrobe. Add bright accessories, a bag, a scarf. A bright coat, boots? Why not? Psychologists have proved that color perception affects our mood. So let's use it for our own good.
Share your fall with a friend. Do not lock yourself in the four walls of your house. Time for shish kebabs and picnics is over? Let. But even in winter there are many exciting outdoor activities. Feel freezing? Go on a visit, to exhibitions, to a cafe, share your hobbies with each other. A good company is always inspiring.
Let there always be sun! Try to be as much as possible in the sun. If on a sunny day there is an opportunity to go out, go out. It is the sunlight that reduces the production of melatonin, a hormone that causes drowsiness attacks. Take care of the brightness of the lighting at home and in the workplace. This will help you wake up.
Light therapy. If the above is tried, but does not help, and the symptoms of seasonal depression are already unbearable, go for a two-week course of light therapy or buy a special lamp. The brightness of therapeutic lamps reaches 10,000 lux. During the sessions you can read or talk on the phone, the main thing is that the light gets on the retina of the eyes. Daily use of the lamp from 30 minutes to two hours in the morning, will help you cope with the troubles caused by an overabundance of melatonin. Researchers say that the third day of therapy has a positive effect.