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7 Ways to Reduce the Depressive Feelings Due to the Transition of Seasons

We have already left behind the first month of beautiful autumn. For us, it is a period when we return to work/school after the pandemic quarantines, communicate with more people, and lose our balance. Even people who have not experienced any changes in their lives are different by the weather’s cooling and the daylight’s decrease.

When I wrote an article about seasonal depression last year, I didn’t think there were so many people suffering from it. However, from the feedback, I realized that not everyone has ‘seasonal mood disorder (seasonal depression)’, considered a clinical disorder, but they are generally negatively affected by the change of seasons. For this reason, even though we do not experience seasonal depression, a clinical disorder, I wanted to prepare another article in which I presented the effects of seasonal changes on our psychology and suggestions. If you haven’t read the article I designed last year and the subject interests you, I recommend you to read that article as well.

It is known that seasonal changes have both physiological and psychological effects on people. Studies have also found that seasonal changes, especially the transition from summer to winter, negatively affect people’s subjective well-being. The physical changes that we can consider as the cause of this adverse effect; are circadian rhythm disruption, changing air temperature, less exposure to daylight, disruption of sleep patterns with the passage of seasons, excessive secretion of the hormone melatonin, and other hormonal changes. So what are the effects of these on our psychological health?

What do season changes have to do with our psychology?

The physical changes that occur with the transition from the summer season to the autumn/winter season reveal the psychological effects in the person with the low secretion of the serotonin hormone, known as the happiness hormone, and the excessive secretion of the melatonin hormone, which gives the person tiredness and sleepiness when it is excessively secreted. As the daylight decreases and the darkness increases, the melatonin hormone secreted in excess causes inattention, lethargy, loss of energy, and weakness in the person. Around this, the person feels reluctant to do something and take action, and this situation brings with it a depressed mood. A person who feels depressed; begins to feel symptoms such as hopelessness, pessimism in comprehending and interpreting events, increase/decrease in appetite, anxiety, and irritability. Thus, the physical change we experience negatively affects our well-being.

What can we do to revive it?

If you have started to feel the above psychological symptoms, you can give the following suggestions a chance.

  1. Avoid shabby and dirty clothes whenever possible. Try to choose light clothes that are clean and feel good. One of the situations that will make you feel depressed is to make you feel worthless, ugly, fat, etc., to identify with the clothes that make you think. However, that’s not what you need.
  2. We live in such an age that we are constantly exposed to negative news, even if we don’t want to. Temporarily reducing this exposure can prevent negative thoughts. If the agenda and information you follow make you even more hopeless, stop tracking or limit the time you observe.
  3. Create opportunities for your loved ones to be around you. Socialization plays an active role in solving not only depressive feelings but also many psychological problems. Spending quality time with people as much as possible helps you to get away from the adverse scenario in your mind and to think realistically.
  4. Try to incorporate a good habit into your life. Change brings energy. Exercises that will support well-being, shows or comics that will increase your sense of humor, a care routine (physical/spiritual) that will express your self-worth, and habits such as meditation-yoga-exercise-prayer that will strengthen your spiritual side can be good examples.
  5. In winter, you can spend your weekends or holidays in places with plenty of sun and relatively higher air temperatures. The energy and mood change and the relaxing effect of the holiday can positively affect your well-being.
  6. Search for books in the field where you need psychological support and get support from books on the subject you have difficulty with. Recently, the number of self-help books has increased considerably. I hope you find a book that suits your needs and you will get results when you follow the directions.
  7. Adapt mindfulness exercises into daily life. This is very simple, but the effect you will get is x10. While walking during the day, stop and look at the sky. While drinking a coffee, focus on how the coffee makes you feel. You can find many options by searching the internet. You can browse the awareness folder in daily life in the guide on my own Instagram page.