winter depression; A type of depression associated with a decrease in sunlight due to seasonal changes. As the nights are long and the days are short, we are less exposed to daylight. The increase in the level of melatonin, which is responsible for the regulation of sleep patterns and circadian rhythm, and the decrease in the level of serotonin, which makes us feel safe and happy, are the biological factors of winter depression. Especially the loss of family in the Covid-19 pandemic, the changing conditions in the work/school order and the decrease in social life due to the effect of the pandemic caused winter depression to be more common.
Acıbadem University Atakent Hospital Specialist Psychologist Cansu İvecen Zakiroğlu stated that winter depression can greatly impair the quality of life as it causes the person to not be able to control feelings of reluctance and at the same time to disrupt daily functions. However, if you are having difficulty coping with depression and this situation has begun to negatively affect your family, work and social life, it is important to seek support from a specialist; otherwise, your current complaints may increase even more.” says. Expert Psychologist Cansu İvecen Zakiroğlu talked about ways to cope with winter depression; made important suggestions and warnings!
EXPLAIN YOUR FEELINGS
It is very important to share your feelings with your family and friends. Sharing your feelings and what you have experienced in this process with those around you that you trust and that makes you feel good, and even tightening them up; It will make you realize that not only you are experiencing similar feelings of anxiety, sadness and unhappiness, and that the people around you also go through similar difficulties from time to time. At the same time, feeling understood when you share your feelings will make you feel better.
DAYLIGHT IS VERY IMPORTANT
Sunlight helps to increase the secretion of serotonin and decrease the amount of melatonin. By working together with both hormones in our body; It creates a person’s well-being, sleep, immune and digestive systems. Specialist Psychologist Cansu İvecen Zakiroğlu stated that you should take care to benefit from daylight as much as possible and said, “Spend 30 minutes outdoors every day during lunch breaks in business life, during breaks in school life, and when you are at home, when you are available. Also avoid being in closed environments.” says.
DON’T BREAK THE NUTRITION SCHEDULE
During the depression period, either the consumption of carbohydrates and sugary foods increases or our appetite is lost. However, consuming this type of food makes you feel tired and sluggish due to the decrease in orexin levels. In addition, these changes in the diet can lead to an increase in reluctance due to depression, as symptoms such as fatigue and weakness will occur when we do not get the necessary vitamins. Therefore, try to eat a healthy and regular diet. It will be beneficial to maintain your appetite control if you eat at intervals of 3 main and 3 snacks during the day and cooperate with a dietitian in order to create this diet.
DON’T NEGLECT THE SPORTS
The effectiveness of sports for psychological well-being as well as its physical contribution to human health has been proven in studies. Even if you are tired, try to exercise regularly. If you’re going to struggle, first aim for as much time as you can. Then you can increase this time. For example, you can start with 30 minutes, 2 days a week.
STAY AWAY FROM NEGATIVE CONTENT
On the one hand, the concerns caused by the increase in the number of cases during the pandemic period, and on the other hand, the broadcasting of negative life events on television can be a trigger for people in a depressive period or cause depression to worsen. Therefore, try to stay away from content that negatively affects you.
CREATE WEEKLY PLANS
One of the most important symptoms of depression is not being able to do activities that used to be enjoyable and not being able to maintain the old attention and concentration. Specialist Psychologist Cansu İvecen Zakiroğlu pointed out that the decrease in the work or activities that used to be enjoyable affects the mood even more negatively, and said, “As a result, a vicious circle can occur. In addition, the person begins to feel guilty and may experience problems in his relations with his environment. For this reason, try to do the activities and jobs you used to enjoy, even if you feel reluctant. Create a weekly plan for yourself. This plan will help reduce your depressive feelings towards yourself by reducing reluctance and keeping your mind busy with certain activities.”
ATTENTION TO SLEEPING!
Sleep problems that occur during periods of depression disrupt our biological sleep clock. As a result, the process of going into deep sleep may be affected and sleep problems may occur. Specialist Psychologist Cansu İvecen Zakiroğlu stated that you need to prepare for sleep at the same time as your sleep pattern before depression, and continues: “For the preparation plan, create pre-sleep routines on issues such as light, sound, coffee and eating patterns. Having a dark room at bedtime is also very important because of the production and secretion of melatonin. Sleeping when you feel sleepy during the day can cause sleep problems. Therefore, instead of sleeping at the point where you feel tired and want to sleep; You should rest by closing your eyes in short intervals like 10 minutes during the day.”