Every person who has had a sad period in their life has said at least once in their life: something tormented me depression. In fact, true clinical depression is a very serious mental illness treated by psychiatrists and is the most common mental disorder, affecting one in ten people over 40 years of age.
Women suffer from depression twice as often as men, a third of patients are elderly, and this disease often affects children and adolescents aged 10–16 years. According to the World Health Organization, depression is one of the leading causes of teenage suicide.
Melancholy, blues and spleen
Many people believe that depression is a disease of modern civilization with its frantic pace, but this is not so. Symptoms of depression have been described since ancient times, starting with Hippocrates . In the old days, depression was called melancholia, hypochondria (Russian blues) or spleen, and this condition was well known, for example, to the poet Alexander Pushkin , otherwise how could he have diagnosed his Onegin so accurately?
An ailment whose cause should have long been found, similar to the English spleen, in short: the Russian blues took possession of it little by little; He didn’t want to shoot himself, thank God, but he lost interest in life altogether.
What Causes Seasonal Depression?
Researchers have yet to uncover the specific cause of seasonal depression. However, we know several factors that cause it. Decreasing sunlight in the winter can throw off your body clock and reduce levels of serotonin (a brain chemical that regulates your mood) and melatonin (a chemical that regulates sleep and mood).
If you are a young girl, you are at increased risk of developing seasonal depression. People who live further from the equator or have a family history of depression also experience symptoms more often.
Symptoms of autumn blues
- Constantly low mood.
- Feelings of sadness, anxiety or guilt.
- Decreased interest in the outside world, loss of motivation at work.
- Apathy, indifference to surrounding people and phenomena.
- Feeling hopeless and losing the ability to experience joy.
You should be wary if at least three of the above symptoms are present and if the depressed state is especially pronounced in the first half of the day, and after 16 hours there is a noticeable improvement.
How to recognize seasonal blues
The disorder, depending on its severity, can manifest itself with different symptoms. But there is always something in common - signs by which one can suspect seasonal depression in a person. Here they are:
- unmotivated sadness;
- lack of interest in the things that make up daily life;
- reluctance to do anything;
- insomnia or, conversely, the desire to constantly sleep;
- impaired concentration;
- irritability, moodiness;
- the desire to protect oneself from other people;
- decreased sex drive;
- loss of appetite (either complete absence or desire to constantly eat);
- thoughts about suicide.
These signs may appear to a greater or lesser extent, in different combinations. But they are always a warning sign.
"Autumn" symptoms of depression
In addition to the standard symptoms of autumn blues, there are also a number of specific features characteristic of this time of year: mood and general condition noticeably worsen in bad weather and with a noticeable decrease in daylight hours.
Federal News Agency / Elizaveta Akimova
At the same time, the symptoms of autumn depression in women and men, although similar, are still slightly different.
Diet against autumn sadness
Autumn depression can be avoided if you slightly adjust your diet. In particular, to prevent or eliminate the blues, it is important to include in your diet foods that contain substances that will be discussed below. Their task is to restore serotonin levels and improve the relationship between nerve cells in the brain, which is also important for effectively combating autumn depression.
Vitamin C. This vitamin has proven to be very useful in treating depression, including bipolar depression. It reduces the amount of vanadium in the body, which has been recognized as one of the culprits of the blues. Sources of vitamin C: citrus fruits (lemons, grapefruits, oranges), pineapple, strawberries, papaya, onions, garlic, almonds, walnuts, cashews.
Vitamin B9. This substance is one of the most effective for increasing serotonin. The most useful are cashews, asparagus, oats, cabbage, peppers, oranges, carrots, lettuce, tomatoes, apples, pears, almonds, and potatoes.
Vitamin B12. It is important for the proper functioning of the central nervous system. Best sources: shellfish, chicken liver, red meat, milk.
Tryptophan. This amino acid is considered the best natural relaxant, and it also serves as the “raw material” for the production of serotonin. You can restore tryptophan reserves from chicken and turkey meat, citrus fruits, tomatoes, mangoes, figs, chestnuts, oatmeal, cabbage, cashews, onions, and pumpkin.
Phenylalanine. This amino acid promotes the production of norepinephrine, which in turn prevents depression. This component can be found in all protein foods.
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Calcium. It, together with magnesium, potassium, selenium and lithium, can also serve as a good prevention of depressive disorders. It can be obtained from cabbage, chestnuts, walnuts, apples, mangoes, avocados, and almonds.
Omega-3. Referring to the results of various studies confirming the antidepressant properties of Omega-3, experts advise eating foods containing unsaturated fatty acids in the fall. First of all, we are talking about fatty sea fish and flaxseed oil.
Capsaicin. This substance is found in hot peppers (chili, cayenne). It has been proven that endorphins, known as “happiness hormones,” are more actively produced in the bodies of spicy food lovers. If there are enough of them in the body, there can be no talk of any depression.
Garlic. When talking about products against the autumn blues, it is impossible not to mention this vegetable separately. It contains almost all substances with antidepressant properties. Garlic is a source of vitamin C, magnesium, calcium, potassium, selenium, phenylalanine and tryptophan. In addition, it contains substances that have a beneficial effect on the entire nervous system: caffeic acid, apigenin, geraniol, linalool, stigmasterol.
Symptoms of autumn depression in women
- Guilt.
- Yearning.
- Fear, causeless anxiety.
- Increased fatigue.
- Increased emotionality, tearfulness.
- Sleep disorders, insomnia.
- Sudden mood swings.
- Cravings for flour and sweets, which causes women to overeat in the autumn-winter period and contributes to excess weight gain.
Autumn depression can be mild, moderate and severe. You can fight a mild form on your own, but in more severe conditions it is better to consult a specialist. The main criterion here is the presence of criticism of one’s own condition. If you realize that your melancholy is temporary, that it’s just bad weather, that you need to sleep or eat something tasty and everything will pass, then you can control your condition yourself. But if you don’t see any improvement at all, it seems to you that improvement will never come, then it’s better to see a doctor, and not necessarily a psychiatrist right away – you can start with a psychologist or a specialist in neuroses.
How do I know when to see a doctor?
Of course, everyone has days during the winter when they feel sluggish or unmotivated. But if your symptoms are causing disruption in your life, then don't hesitate to contact a professional.
Photo by Kristina Tripkovic on Unsplash
If symptoms persist for a few days, you notice major changes in your sleep or eating habits, you lose your temper socially, or activities that usually boost your mood don't work, then it's time to pick up the phone. Get help right away if you use alcohol to treat symptoms or have suicidal thoughts.
How to deal with autumn depression
If you think that you are able to cope with seasonal depression on your own, then give the main role to “antidepressive” nutrition, exercise and proper sleep.
Eat more foods containing protein (meat, fish, dairy products), as well as fruits and vegetables, including bananas, dates, citrus fruits, especially grapefruits. A couple of slices of dark chocolate will help produce “joy hormones”, which also cope well with depression. But it’s better to refrain from eating buns and cakes - depression will not go away, but the feeling of guilt for “breakdowns” and extra pounds is guaranteed.
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To normalize your sleep, give up coffee in favor of green, or even better, herbal tea or herbal infusions. Decoctions of linden, mint, and thyme will help you here. Try to go to bed at the same time, read your favorite book at night, but it is better to minimize communication on social networks and absorption of negative news from TV.
Sport is a great winner against depression - jogging, fitness, yoga, swimming pool, walks in the fresh air. If you have a dog, then increase the time you walk with it, and if you don’t have a pet yet, then maybe it’s time to think about getting one? As you know, animals are the best antidepressants in the world, and cats are simply happiness-producing machines.
UZ "Mogilev City Emergency Hospital"
Often patients with depression turn to neurologists, endocrinologists, cardiologists - but not to psychotherapists, psychologists and psychiatrists. Meanwhile, depression is easy to treat.
Yes, there are more visits to doctors, but this does not mean that there is more depression. Experts explain: people have become more attentive to themselves, and with an increase in the level of education, the fear of turning to psychologists, psychotherapists and psychiatrists has decreased. But most patients with depression do not see a doctor.
Depression is a classic multifactorial disease; it has no specific causes. But there are factors that can trigger the development of depression. Among them is heredity. In addition, depression can be triggered by biological or biographical crises. There are common signs that indicate that a person is depressed. This is a depressed mood for at least two weeks for most of the day, decreased activity, anhedonia - when a person does not enjoy life, decreased appetite, libido, early morning awakenings, unexplained weakness, a feeling of hopelessness, a feeling of guilt - the main signs of depression. We must admit that sometimes patients are afraid to see a doctor. Some people think that a specialist will prescribe drugs with a lot of side effects. Some people are simply convinced that they do not have depression. Instead of depression, a person diagnoses himself with another disease - the spine or blood vessels of the brain, for example. In turn, depression can increase the likelihood of developing other diseases. Men may develop alcohol dependence, and women may develop dependence on sedatives and sleeping pills. There is evidence that people with depression are more likely to develop cardiovascular diseases. Perhaps these diseases have common risk factors, or simply when people are depressed, they are less likely to go to doctors - they simply do not have the strength to do so. Depression can also aggravate other diseases - with this disorder, a person does not comply with the treatment regimen and eats poorly.
Difficult life situations do not necessarily result in depression. If a bad mood is associated with specific difficulties, and in other areas of life a person feels more or less good, this is not depression. The death of a loved one, divorce, or dismissal can lead to adaptation disorder. Depression is characterized by totality - it seems to a person that everything is very bad in all areas of life and will only get worse.
Avoid depression.
What happens to our body in the fall, why do we feel a little depressed and how to deal with it.
Early autumn - a beautiful couple. The sun still pleases us with its warm rays, nature is transformed thanks to new colors.
But how does our body behave? What behavioral and physical changes come into our daily lives? Let's look at this issue from a physiological point of view. What changes occur in the body during the transition to winter and how to help it painlessly readjust?
Autumn in nature is always preparation and transition to winter. Some animals hibernate, some increase subcutaneous fat, and some change their fur coat. Humans are no exception, because at our core we are also mammals.
The length of daylight hours decreases, the circadian cycles of human life begin to undergo changes, and hormonal levels change (the balance of the hormones cortisol, serotonin, dopamine, melatonin). We are not yet mentally ready to go to bed early and wake up when it is dark outside.
The first sign is our mood: we increasingly experience irritability, aggression or apathy for no reason.
It is very important not to miss any changes in our body so that this condition does not turn into depression.
We pay attention to physical condition.
The body is a signaling system for the brain; based on its data (vision, hearing, smell, touch and muscular system), it determines only two states: dangerous or wonderful (source of pleasure).
How to survive the onset of autumn at the body level? First of all, do not change the speed and rhythm of your life. Physical activity is very important. In the summer we moved a lot, even in captivity, walked a lot, and were active on vacation. Don't slow down! Add something new to your life, do something you’ve never done before: dancing, yoga, Nordic walking, etc. When going for a walk, take a small thermos with hot tea with you. Hot tea in nature warms the soul and body. In addition to physical health, a new portion of endorphins will be added. Remember that any stagnation in the body (blood, lymph) leads to increased production of aggression hormones, and subsequently depression and suppression of the production of joy hormones.
Changing space and colors.
Since there are fewer bright colors and light, rearrange your workplace and home, add bright color accents. Orange, yellow, red and spring green promote the production of endorphins.
Also add accents to your clothes. It should not only be beautiful, but also pleasant to the touch, this sends a signal of pleasure to the brain.
As daylight hours become shorter, get yourself lamps that simulate sunlight, this is the area of physical therapy. In northern countries, alarm clocks that emit sunlight are very popular. You can wake up to the light of a spring dawn!
Pamper your taste buds!
Nutrition should be adapted for the autumn season. In order for joy hormones to be produced, our diet must contain nutritional components for the synthesis of this very joy.
To produce serotonin, the body needs amino acids, and you can get them by eating proteins, preferably of animal origin (eggs, cottage cheese, fish, meat). They contain a large number of essential amino acids, including tryptophan - the basis for the synthesis of serotonin. They are also found in mushrooms, bananas, oats, dates, and nuts. It is advisable to get the maximum amount of amino acids at breakfast, and if it is also beautifully served, then we are guaranteed a charge of vivacity and pleasure.
Remember that the composition of food changes and it becomes poorer in vitamin and mineral composition. Complexes containing the entire group of vitamins B, C, D, A, as well as magnesium, potassium, zinc and selenium are very welcome. Herbal teas with chamomile, lemon balm and griffonnia are also good.
We practice aromatherapy.
Surround yourself with scents that bring you pleasure or comfort. Install an aroma lamp in your workplace and at home, or place cotton balls with drops of aromatic oils around you, for example, lavender, jasmine, citrus, ylang-ylang - everyone has their own preferences in this matter. Be sure to make yourself a list of actions or states that give you pleasure, excluding food. It should contain 7 points: one for the day of the week.
Let's keep our emotions under control.
The brain has been looking for negativity for thousands of years, learning to identify danger in time. “The branch nearby collapsed - that means it’s a snake, we need to save ourselves.” We need to upgrade this neural dependence and develop another skill - to transform everything into a positive one. After 21 days of such exercises, the brain begins to see the world full of new possibilities, and creative thinking is activated.
This allows you to reprogram the unconscious area of the brain in a positive way after a certain amount of time, which will allow you to avoid psychosomatic diseases.
During the day, take 7-10 seconds to distract yourself from everything and remember the happiest moments of your life. By remembering three such events in a row within 10 seconds, you will increase the level of endorphins by 10%, and this is a great help in a state of blues!
We are looking for new things and pumping up our intelligence.
Intellectual blues is always the absence of something new. The goal has been set and achieved, but what next? Next, set new small goals so that you have an incentive to achieve them.
Any new skill in life is a step forward. Dream: if you had an unlimited resource of money and time, what would you do? Your dreams will tell you what to do next.
Create a wish list, choose the one thing that excites you the most, and make a plan to achieve it in small steps. Each time an item is completed, cross it off the list; this is a must.
The reflex chain will work, and the desire to move on will appear. Step by step - and you are on Olympus!
Gaining a new skill includes reading books, going to the theater and creative meetings. Enrich yourself intellectually.
We think about the strength of spirit.
From history we know that faith saved nations. Find time in your busy schedule to communicate with the “high”: prayer, meditation - everyone has their own.
High vibrations are an important part of our coexistence. Remember: if you are in a bad mood, it does not mean anything, but if this condition persists for more than 2 weeks, you should consult a doctor.
By adhering to this simple life plan, you will appreciate with ease and pleasure that autumn is a real “charm of the eyes.” Inhale joy, exhale happiness and be healthy!
Psychologist of the Institution "MGB SMP" Shevelkova Yu.M.
Autumn depression in men
In men, autumn depression manifests itself with slightly different symptoms, including the following: anger, boredom, self-pity and irritability. At the same time, men, as a rule, act on the principle of “knock out fire with fire” and try to throw themselves into work at this time. And here, oddly enough, autumn depression can serve them well. Men become more assertive and persistent in achieving their goals, which is usually noted by their superiors and contributes to career growth. The main thing here is not to overpress the spring, so as not to break from excessive loads.
The main thing to remember is that alcohol does not help cope with depression, but only contributes to feelings of guilt, which only worsens the blues. This rule also applies to women.
What is depression
Many people experience short periods of time when they feel sad or don't feel like themselves. Sometimes these mood changes begin and end with the change of seasons. People may start to feel "down" as the days get shorter in the fall and winter (which is why it's often called the "fall or winter blues"), and begin to feel better in the spring when the daylight hours get longer.
In some cases, these mood changes are more severe and can affect how a person feels, thinks, and copes with daily activities. If you notice significant changes in your mood and behavior as the seasons change, you may be suffering from seasonal affective disorder (SAD), a type of depression.
What symptoms does it manifest?
Autumn depression is based on a decrease in a person’s overall physical and emotional well-being. Symptoms of depressive disorder are:
- Physical weakness.
- Drowsiness.
- Dizziness.
- Craving for overeating sweet, starchy foods (female depressive symptom).
- Decreased self-esteem.
- Melancholy and despondency.
- Sad, intrusive thoughts.
- Tendency to suicidal thoughts.
- Decreased libido (sexual desire).
What to do?
There are several options to solve this problem.
In some cases, the best choice would be to master mindfulness practices, which do an excellent job of getting out of depression, without additional funds.
In other cases, the best way to help is to use special devices at home - light therapy devices, lamps emitting light in the range of 10,000 lux - do not confuse this with a solarium, this is completely different!
It is also important to create a reliable basis for getting out of depression: adjust your sleep, nutrition, stop communicating with “toxic” people and add inspiring activities to your daily schedule.
Here are a few steps that can help combat the fall blues.
Can this condition be ignored?
Autumn depression causes pronounced signs of discomfort. Is it worth enduring? Since our body tells us through discomfort that something is going wrong with us, it’s worth listening to the body. If the correct treatment is not started in time, the condition may drag on. Apathy will intensify and the degree of depression will deepen. It can become difficult to do even everyday activities. Plus, cravings for carbohydrate foods can lead to significant weight gain and metabolic disorders. Then somatic symptoms may also join.
Mentally, all types of depression are dangerous due to the development of suicidal thoughts. But, if not taken to extremes, they introduce significant restrictions into human life: concentration and memory deteriorate, thinking slows down, motivation disappears, vital energy disappears.
As for physical health: in a depressed mood, physical activity decreases, a high-carbohydrate diet increases drowsiness, so a person becomes less dynamic and stops playing sports. A vicious circle is formed.
How to avoid getting depressed in the fall
It is always better to take care of an impending problem in advance, rather than wait for several problems to turn into a big “snowball”.
Think now about how not to fall into autumn depression, how to avoid its symptoms. Psychologists voice mandatory rules on how to escape from autumn depressive disorder:
- Walks. Breathe fresh air. Saturation of blood with oxygen improves brain activity and calms the nervous system.
- Don't be afraid of life changes. Nature is cyclical. One season gives way to another.
- Treat your body with care. Try a massage or yoga. Relax your body, mind.
- Visit exhibitions, art galleries, cinema, theater. Enjoy life.
Development of depression
Further, all manifestations worsen: attacks of melancholy become more frequent and lengthened, physical retardation becomes more pronounced, desire decreases until libido fades. Speech becomes impoverished, becomes monosyllabic, “dull,” and slow. Professional skills are partially lost.
Women have a tendency to self-blame. They consider themselves incapable of professional activity, unsuitable for family relationships, and incompetent in terms of raising a child. During this period, daily mood swings are common, with patients feeling worse in the morning than in the evening.
Worsening of the condition
Without appropriate treatment, depression becomes even more severe. Melancholy becomes unbearable and is often combined with anxiety and lack of feelings. Deterioration in memory, perception, and ability to think clearly becomes obvious. The person realizes the loss of his abilities and sharply regrets them. There may be an exaggeration of once-committed offenses.
The appearance changes - the condition of the skin worsens, its turgor decreases, it becomes pale, sometimes even blue, and flakes off. Nails break, hair becomes dull. Patients stop taking care of themselves. Women often experience disruptions to their monthly cycle, leading to the onset of amenorrhea. Somatic symptoms include tinnitus, pain, heaviness in the head, and a feeling of coldness in the extremities.
