How to go ahead of winter blues
It is here in October, and it feels like a summer around the country, but I will give it to those who affect the “winter blues” that affects the seasonal emotional disorders (SAD) or potentially amazing tips that affect about 5%of adults.
Even if SAD does not reach its peak by February, it is important to consider starting bright light exposure. The reason is:
Sad is not actually about cold weather
We are sad and sad of winter, but freezing temperature is not the main cause. The specific cause is unknown, but experts believe that the decrease in the level of sunlight in autumn and winter is the main trigger of winter development for most people. This is because a short day interferes with the internal clock of the body and can cause depression due to changes in brain chemicals such as melatonin and serotonin.
The weather of the received letter
Morning Sunlight is especially important for mood and sleep regulations because our internal clocks do not observe the perfect 24 -hour cycle and require a daily reset due to light through the eyes. Using this queue can be synchronized with the natural world.
Sadly, cold weather itself is not a direct contribution factor, but it can still affect overall mental health. If it is very cold and cannot participate in general activities such as external, exercise or socialism, this can lead to isolation.
How light box treatment helps
Lightbox therapy is one way to help you fight sadly. When you do it a day, and how early you start in the season, you can make a change.
“Many studies show that using bright light therapy in the morning can be very helpful to overturn the symptoms of seasonal depression.” Sayed Morning edition of NPR.
Studies have shown that you can improve symptoms within just one week by integrating a 30 -minute light box daily. One study shows that it is equivalent to the drug target drugs for relieving symptoms. Some people combine light therapy and drugs, and research can work to relieve symptoms.
(Ian HOOTON/ Getty Image))
What to find in the light box
According to the Center for Environmental Therapeutics (CET), some light boxes of the market are too small or too weak to meet the standards of devices used in clinical trials. In other words, purchasing the wrong kind of light box may not show the same result. Here are some tips of the CET: check for more instructions. Website).
- The strength should be the light of 10,000 lux.
- The screen size should exceed 200 square inches, and as the CET said, “The bigger the more.”
- Fluorescent lamps should be equipped with a diffusion screen that filters UV rays that can be harmful to the eyes and skin in the long run.
- The light box must be turned down towards the eye at an angle to avoid glare. That is, the box requires a adjustable leg or side support.
How to know if you are sad
According to the researchers, almost everyone experiences a certain amount of “winter blues”, but they develop room fever, characterized by a low atmosphere and energy reduction, but clinical SADs have a more serious condition with different critical prices. The main difference is how much the symptoms are damaged.
Dr. Angelos Halaris, a psychiatrist of Chicago’s Loyola University Medical Center, said, “A person with clinically important seasonal depression struggles to get out of bed. These symptoms are generally involved in helpless and despair and seriously interfere with personal daily lives and professional responsibilities.
It can be sad in summer
Surprisingly, some people are struggling to flourish in cold weather and increase summer and higher humidity.
Summer depression is different from winter. According to the author and psychiatrist Dr. Norman Rosenthal, the seasonal pattern shows a distinct characteristic.
“In winter, people are sleeping too much and weight is increasing.” The connection between heat and mood clearly report. “
Excessive sunlight looks like a major trigger of summer depression. Rich sunlight can leave a sensational person who is anxious and experiences insomnia. The column itself can have a similar negative effect on mood and sleep patterns. For those who are affected, Dr. Rosenthal recommends that they find the air conditioner environment whenever possible and wear dark sunglasses outdoors to reduce light exposure.
Have you tried sad light box therapy? Please tell me how it worked in the opinion!
Senior writer Chris Deweeese edited Morning briefNewsletter on the Weather Channel.
