Seasonal depression: 5 tips to overcome it

Seasonal depression is a treatable illness. Here are some tips to help you overcome it...

Time change, shorter days, unstable weather, yellowing trees, there's no doubt about it, autumn is here. Like the leaves that gradually fall, our morale also takes a down turn. Drowned in a thick fog, the light fades and we're left to endure the start of early evenings. While many are grateful for the warmth leaving us, others mourn the lack of light. It's largely because of this phenomenon, linked to the change of pace, that seasonal depression, specific to autumn and winter, sets in. A disease that fortunately can be treated.

Seasonal depression occurs from the beginning of autumn and is characterized by very distinct symptoms, the intensity of which varies depending on the person affected. Decreased pleasure, irritability, severed social ties, etc. These are all signs that are unmistakable and that, once identified, are likely to fade or even disappear entirely.

A specialist in behavioral disorders and a psychologist by profession, Robin Bastien, shares his perspective on this depression and gives us five ways to avoid (or combat) it.

1. Observe yourself

As our specialist mentions, it's important to be able to make our “self-observation diary.” In other words, it's about making a list of what we like to do, the activities that give us pleasure and those that weigh us down. Knowing how to observe ourselves means learning to know our desires, to target our moods and to understand what makes us unhappy in order to “anticipate some of our reactions,” he explains in Vif Weekend. This will make it easier to fill our daily lives and avoid episodes of temporary depression.

2. Set small goals

“Reinforcing” activities become rarer during seasonal depression. Indeed, when autumn returns, we have an unfortunate tendency to let go of what motivates us and makes us feel whole. However, these activities are part of an effective way to combat low morale; they make our days more positive and bring enthusiasm back into the air. If gardening is one of our hobbies but in this transition period it seems too heavy, it's best to divide the time we devote to it. Keeping this activity as a source of joy but being able to put less energy into it at one time is the secret to a successfully combat depression.

3. Socialize

Yes, the gray sky distances us from others. Weariness and fatigue are the major symptoms of seasonal depression, they dominate our moods and often paralyze us in a more or less sought-after solitude. However, to combat the breakdowns of autumn, social relationships are welcome. "We are social beings and [we] need to talk with others and share things," adds Robin Bastien.

4. Eat healthily

One of the major ills of this seasonal illness is characterized by hyperphagia. This eating disorder pushes us to eat more and gain weight, especially when the weather gets colder, the days get shorter and the light fades. Once this is established, it's essential to become aware of your diet and find a form of stability. Eating a balanced diet, without necessarily implementing a drastic diet, seems to be one of the best ways to get through this difficult period.

5. Practice physical activity

Twenty minutes of walking every day, a useful and healthy tip to stay in shape. Outdoor sports will help us bring light into our daily lives and combat possible weight gain. Walking alone or with someone allows us to get some sun, to stock up on it and to reconnect with the world around us.

Let's not wait for the end of winter to show our most beautiful smile, to enjoy simple pleasures and to get rid of the bad vibes of a time that, inevitably, changes!

(MH with AsD - EVG - Illustration: Unsplash)

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