Autumn has taken its place. The light decreases, the sun lowers on the horizon, signalling the inevitable arrival of the darkest days of the year. It's true that we still have time before the winter solstice, but if you're prone to winter melancholy, perhaps it's time to put some strategies in place to have a more peaceful winter. This year, seasonal depression will not get you!

Winter depression, a psycho

In a previous article on the use of light therapy to treatdepressive disordersseasonal workers it was mentioned that :

"Seasonal depression winter is a depressive episode that sets in from late fall until spring. The main symptoms include:

• irritability

• lower motivation

• loss of interest

• mood swings

• altered sleep or on the contrary considered as a refuge value

• the desire to run away or to go far away

• impatience

• ...

Before self-diagnosing yourself with Seasonal Affective Disorder, it is important to consult a professional who will assess whether or not you are truly affected. Indeed, the criteria to be taken into account are :

- Having had two seasonal depressive episodes two winters in a row WITHOUT any other form of depression in between

- the symptoms must have been in place for more than 2 weeks, be daily, and prevent the person from thriving and social contact. "

Light therapy to bring the sun into your life

The loss of brightness is known to create depressed states in some sensitive individuals. This is because the hypothalamus which is responsible for yourinternal biological clock which is itself timed to the day/night alternation. The secretion of neurostransmitters depends on your circadian cycle. If this is disturbed, so is the secretion of neuro-hormones. 

With light therapy you artificially bring in light with rays that are close to natural light. Your hypothalamus receives information about changes in brightness via the retina and your biological clock is regulated.

Fill up on seasonal fruits and vegetables

Living with the seasons involves adapting to what nature has to offer. Root vegetables, vegetables for soups, broths and stews are making a comeback. Vary the pleasures and reconnect with the atmosphere of the season. This will have the effect of filling up on vitamins, minerals and trace elements essential to the proper functioning of your organism as well as fibers to nourish and diversify your microbiota, which we know for a fact today that its quality depends on your mental and physical health.

Take cures!

Doing cureshas the advantage of giving your body a boost. Thus, depending on your needs, you can opt for a cure of :

• Probiotic

• Spirulina

• Products of the hive: pollen, royal jelly, propolis, honey...

• Vitamin C 

• Vitamin D

• Oligo-elements according to your soil 

Physical activity

Find an activity that can take you through the cold season. Personal commitment is the key to success. How satisfying it is to persevere when the moral is flat!

Practicing physical activity stimulates the secretion of hormones good for your well being: endorphin, serotonin, dopamine etc...

Create a safe space

Winter is a time that both calls for staying at home in one's den and on the contrary, going out to meet others. Take it easy! Learn to listen to yourself and respect your biological rhythm now. 

It's actually time to design your space to make it welcoming, cozy, soothing, comforting and safe. Throws, cushions, candles, accent lighting are all tips to furnish your home in a cocooning and warm spirit.

Taking stock in psychotherapy

Perhaps winter, refers you to a complicated time in your life or more subtly to emptiness and death. Winteris that time of year that invites us to introspect, to go inside ourselves, to visit our shadows. This is uncomfortable as soon as it is resisted. 

Behind the bad weather, the rain, the cold and the lack of light are perhaps much more unconscious, deep and personal reasons. 

Taking stock during psychotherapy or coaching with a therapist, could open up other much brighter perspectives for you!