Seasonal depression, an expression that can describe a different severity from one person to another. From the little blues to the seasonal affective disorder (which requires a medical follow-up), it is frequent that we do not feel good during this period. You should know that this is normal and, above all, that it is possible to remedy it :).
Our body is connected to our environment and in particular to the climatic and light conditions. With the decrease in temperatures, the immune system is more solicited to fight infections. For those of you who have already had the little back-to-school cold, raise your hand 😉 !
At the same time, the decrease in brightness has an impact on the secretion of melatonin, leading to a disruption of the circadian cycle. Waking up becomes more complicated, energy is lacking. The body is tired and the mind lacks energy. Even if we know that this is a natural phenomenon, let's admit that our lifestyles don't allow us to do the groundhog in the morning :). And honestly, wouldn't we rather feel energized?
You must keep one important point in mind: four hormones are necessary for our psychic balance. Indeed, every day we have to take our D.O.S.E. (Dopamine, Ocytocin, Serotonin and Endorphin).
Discover our 3 natural tips to avoid seasonal depression, get your D.O.S.E. and keep your spirits up!
Tip #1: To avoid SAD, expose yourself to as much light as possible
Get active outdoors
Whenever you can, play sports or do some other physical activity such as walking or gardening in the daylight. Why not take 20 minutes during your lunch break to get some fresh air? Moreover, 20 minutes of walking can reduce stress by 30%! Physical activity generates endorphins and dopamine. Endorphins, also known as the pleasure hormone, give us that sweet feeling we get during and after our sports session. Endorphins are a group of neurotransmitters with a structure that strongly resembles morphine. Dopamine corresponds to the hormone of vigilance and pleasure, which allows us to feel more productive and less tired.
Opt for light therapy
If your schedule does not allow it, you can always opt for a light therapy lamp. Light therapy consists of daily exposure to a white artificial light, called "broad spectrum", which imitates the sun. This technique allows us to reset our internal biological clock. To learn more about this subject, I invite you to read this very interesting article of Health Passport on the benefits of the luminotherapy.
Tip #2: To reduce symptoms of SAD, recharge your batteries
This period can also be an invitation to cocoon yourself (without a screen :)), to savor simple moments like a warm bath or reading a book. And why not take advantage of this time to discover sophrology and get back to sleep with our SOPHRO Sleep CURE or boost your energy level with our SOPHRO Positive Beauty MASK and its Energy Boost coaching?
Sophrology is indeed very interesting for its impact on our hormones. It allows in particular :
- To reduce cortisol (stress hormone)
- And to stimulate dopamine (joy hormone), oxytocin (pleasure hormone), melatonin (sleep hormone) and endorphins (well-being hormone)
Sophrology techniques, based on breathing, relaxation exercises and positive visualizations, induce a combined relaxation of the mind and body. Regular practice allows our brain to better regulate hormone secretion and positively impact SAD-related disorders.
And the icing on the cake, your skin reveals a new radiance thanks to the concentrated serum contained in the SOPHRO MASQUE® care-mask :).
Tip #3: To fight SAD, consider your diet
Many scientific studies show the impact of serotonin on mood. A low level of this neurotransmitter and our mood would be in the socks ... Moreover, serotonin is a precursor of melatonin (sleep hormone). It is therefore essential to ensure its proper production (as shown by this study on the Medical News Today website). Diet is therefore another of the levers we have seen previously to reduce the symptoms of SAD.
Tryptophan is a particularly interesting amino acid that you find in protein-containing foods such as meat, salmon, eggs, spinach, but also seeds, milk and soy and nut products.
In conclusion, even if our mood is challenged at this time of year, it is possible to adopt positive habits to avoid seasonal depression. Taking care of your mind is a priority and above all, listen to yourself: if your depressive symptoms persist, consider consulting your doctor. Seasonal Affective Disorder is a recognized illness that requires medical attention.