Зимна депресия – идеи за справяне

Зимна депресия - идеи за справяне

Зимата е сезон със свое очарование и така искрено чакана от децата. С настъпването на периода обаче, се случват някои климатични промени, водещи след себе си
определени проблеми. Намаляването на дневната светлина, предизвиква промени в биологичния часовник на организма, регулиращ настроението, съня и хормоните, а също и в химичните вещества, предаващи информация между невроните. Особено застрашен е хормона на щастието, серотонин, който буквално бива изяден от ензим, активиращ се именно при скъсяването на светлата част от денонощието.
Всичко това, създава условия за настъпването на сезонно афективно разстройство, познато, като зимна депресия. Зимната депресия се среща по често при жените, но понякога може да засегне юноши и дори деца.
Да разгледаме, някои от симптомите, които могат да ни подскажат за наличието на подобен проблем.

Често срещана е тенденцията към прекомерна сънливост, трудна концентрация, липсата на енергия, раздразнителност, промени в апетита и теглото. Появява се една завишена чувствителност към социално отхвърляне, която води до избягване на
общуване и склонност към изолация. Какво можем да направим сами за себе си, за да не изпаднем в това състояние?Добре би било, да излизаме всеки ден, макар и за малко. Облачното време не бива да ни спира, защото дневната светлина, макар и без слънце има благотворен ефект върху нас.
В напрегнатото ежедневие е трудно, но препоръчително да се отделят.поне 30 минути на ден, за спорт. Липсата на време или студът навън съвсем не са оправдание, защото не е нужно да се ходи дори до
фитнес залата.

Алтернатива е хубава музика пусната у дома, съчетана с танц и получаваме чудесен ефект за тяло,
тонус и настроение. Разбира се, друг е въпросът, какво мислят съседите за вашите танцувални умения, но вероятно скоро, ще получите яснота по въпроса.

Не се изолирайте, замразявайки социалната си ангажираност и контакти. Замръзнал може да бъде само ледът, не вие. Зимата е идеалният сезон за посещение на театър, а срещите с приятели на по чаша ароматен чай или вино, разговорите и споделянето, носят топлота и уют на тялото и душата.
Доставяйте си радост, глезете се, не спирайте да правите онова, което сте правили до сега или ви се
иска, само защото е по-тъмно или студено. Погледнете нещата от хубавата им страна, студът
предразполага към прегръдка, а тъмнината, към романтична нощ на свещи.
Оградете се с аромати, използвайте ароматерапията под форма на свещи, пръчици, масла и соли с пълна сила, стига да не страдате от алергии. Уханието на цитрусови плодове, навява представа за южен остров, слънце и море.

Един нежен канелен полъх, напомня на Коледа, сладки и бабината кухня. Импровизирайте и можете да извикате в съзнанието си образа на гора, река или поляна с цветя, при това изтъкана от аромат.

Но все пак не забравяте да проветрявате редовно помещенията и да си осигурявате достъп до чист
въздух, независимо от температурата навън.

Оградете се със светлина, украсете домът и работното си място.Това създава настроение и гони
мрачните мисли.

Погрижете се да си осигурите дълбок и продължителен сън. За целта ще ви помогне магнезият.
Когато има липса на този елемент, вие не спите добре и организма ви не успява да произведе
достатъчно мелатонин.

Сезонните психически разстройства обаче, са доказано свързани с недостига именно на мелатонин.
Можете да си набавите магнезий, ако хапвате повече небелени ядки, какао, варива и пълнозърнести
храни.
Ако обаче, всичко изброено до тук не помага и симптомите продължават да се задълбочават, задължително потърсете специалист с който да се консултирате и да изградите стратегия за справяне.

Петя Симеонова, клиничен психолог

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