Cold and discomfort from it, early twilight and monotony - all this can provoke a decrease in tone, chronic poor mood. Psychologists call this condition winter spleen. With the right approach, anyone can avoid it. But if you let things go by themselves, then there is a risk that the winter blues will develop into a persistent and protracted depression.
The climate characteristic of our country is the best soil for the growth of symptoms of winter spleen. Statistics say winter office spleen and depression, the treatment of which is lengthy and not always successful, is most affected by office workers. And in the first place - IT specialists.
Symptoms of Depression (Winter Spleen)
No need to panic if you have reduced life activity, a constantly bad mood. Take this as one of the signs of winter. After all, nature also sleeps. You do not lose your mind, just as a result of a decrease in the amount and activity of sunlight, your biorhythm has changed, the production of melatonin has decreased and your circadian rhythms have gone astray. And this is an impetus to the development of winter spleen.
The main symptoms of seasonal depression:
- bad mood, which is not the cause of negativity or problems,
- the lack of joy from what caused her before
- constant fatigue and weakness.
All these signs should encourage you to need to change something, and above all, in yourself.
Change Attitude
When treating depression (winter spleen), the truth-tested for centuries should become a guide to action: “If you cannot change the situation, you need to change your attitude to it.” We act step by step, in such cases, psychologists do not recommend rushing:
- The first step is to acknowledge what the problem is;
- Step 2 - understand that this is not forever.
Set yourself a clearly defined goal or set a date for yourself. For someone, the exact change in life can be a vacation, possible time off, receiving a prize or starting a new project. In addition, a series of new holidays in February and March is just around the corner. And if at all nothing pleases, then repeat the New Year, according to the Chinese calendar.
If you sit idly by, then .
In no case should one begin to feel sorry for oneself and immerse oneself in one's own "suffering". The consequences will be deplorable - a vegetative crisis will begin (panic attacks). In severe cases, it can result in convulsions and a sharp increase in blood pressure. Its first signs are:
- panic attacks or obsessive, not letting go fears,
- heart rate
- throbbing blood in the head.
Those at risk are those who are not used to showing their feelings, hiding emotions and experiencing silently. By the way, blood vessels also suffer from this behavior. As a result, emergency care 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 collapse, then start taking sedatives, often walk in the fresh air,
- do not hold back emotions, you want to cry - cry, scream - scream, swear - swear.
The manifestation of emotions reduces the level of adrenaline in the blood and helps to cope with the symptoms of depression.
Who will help?
Not everyone can handle winter spleen or seasonal depression on their own. Doctors recommend contacting a psychologist or psychotherapist at the first manifestation of symptoms. Unfortunately, in Russia, the appeal to these specialists is still perceived as something extraordinary and is considered a manifestation of human inadequacy. If you realize that loved ones do not understand and do 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 the doctor. His task is not to say a magic spell that will save you from suffering. The work of the 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 you decide on an independent fight against seasonal depression and spleen, then check out the "personal assistants":
- Debriefing - write on a blank sheet everything good and everything bad in your life. The list of pluses will definitely be more. Tear off and burn the half of the sheet where the cons are listed (tear into small pieces and into the trash).
- Sleep, sleep and sleep again! Only a good dream makes a person optimistic.
- In the morning, a shower. Refuse contrasting water procedures - they not only invigorate, but also annoy a person who is on the verge of depression. Warm jets of water invigorate no less, but also give peace and tranquility.
- Fresh air is your best friend in the fight against winter blues. Have a promenade in any weather. And to sit at home on sunny days is simply a crime!
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Traffic is required. Sign up for a fitness club, pool, and if there is no time and opportunity, then just do morning exercises.
- More right light. Both at home and at work, lighting in winter should be as bright as possible. Preference should be given to fluorescent lamps.
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Nice talking. Do not sit locked up - go to visit, for entertainment, in a cafe.