I feel depressed in the fall...
What are the causes of autumn depression and how can you prevent it?
As the morning and evening temperatures drop and autumn deepens, do you ever find yourself feeling a bit down and depressed?
This feeling of low mood caused by the change of seasons may be called "autumn depression."
In this article, we will introduce the causes of autumn depression and how to deal with it.
Fall makes you sentimental... If you're feeling too depressed, it could be "fall depression"
Autumn is a season when the leaves change color and then fall. It's a season that makes you feel sentimental.
Everyone experiences some degree of mood swings, but if you feel extremely depressed, you may be suffering from "autumn depression."
What is "autumn depression," which causes symptoms similar to those of depression?
"Autumn depression" refers to the onset of depression-like symptoms triggered by the change of seasons.
It is called "seasonal affective disorder (SAD)" and is also known as autumn depression or winter depression.
The depressed mood usually begins around October or November and subsides around February or March.
<Symptoms that appear>
- fatigue
- Loss of energy
- hypersomnia
- Overeating, etc.
People often don't realize they have autumn depression because they return to a healthy state once autumn and winter are over.
Causes of SAD (Spring Apnea)
The mechanism behind autumn depression (SAD) is still unclear, and research is ongoing.
One of the reasons cited is the shortened daylight hours in autumn and winter.
Autumn depression is not a disease that only affects Japanese people.
In particular, in areas such as Northern Europe and Alaska, where the hours of daylight are significantly shorter in winter, the percentage of the population suffering from "autumn depression" is said to be increasing.
Exposure to sunlight releases serotonin in our brains.
A serotonin deficiency is thought to be a condition that can lead to depression.
As autumn and winter approaches and we spend less time in sunlight, we become more susceptible to depressive thoughts.
In addition, as the daylight hours become shorter, the secretion of melatonin, a substance in the brain that controls the body's internal clock, becomes disrupted.
This results in poor quality sleep, leading to excessive sleepiness and fatigue.
It is also believed that the large temperature difference between day and night disrupts the autonomic nervous system and causes mental instability, which can trigger autumn depression.
4 ways to combat SAD (Seasonal Adolescent Depression)
Now that we've looked at the causes of autumn depression, let's learn about ways to improve and prevent it.
①Get some sunlight in the morning
Our body clocks are designed to be reset to their correct cycle by our brains when we are exposed to sunlight in the morning.
Therefore, when you wake up in the morning, open the curtains and expose yourself to the sun for about 10 to 15 minutes.
② Eat foods that produce serotonin
Serotonin is produced from a compound called tryptophan.
Therefore, from autumn onwards, when we are more likely to suffer from a serotonin deficiency, we should consciously consume foods that contain tryptophan.
<Foods containing tryptophan>
Meat, soy products, dairy products, bananas, almonds, sesame
3. Try to get moderate exercise
Moderate physical activity is said to be effective in improving not only autumn depression but also the symptoms of depression.
Aerobic exercise such as walking, running, and swimming are particularly effective.
Regular exercise also helps regulate your appetite and sleep cycles.
I want to make it a habit to exercise every day.
④ Regulate the autonomic nervous system
Our minds tend to become dominated by the sympathetic nervous system as we are overwhelmed by our daily lives and work.
The autonomic nervous system is already prone to imbalance, and the temperature difference between morning and evening and daytime in autumn can further disrupt the autonomic nervous system.
When the autonomic nervous system is disturbed, many symptoms other than depression appear, such as constipation, obesity, colds, and headaches.
To balance your autonomic nervous system, consciously create opportunities to relax so that your parasympathetic nervous system is dominant.
Take a relaxing bath or burn your favorite aroma in the room.
I want to refresh my mind and not let myself get dragged down by depression.
Please see here for self-checks of autonomic nervous system balance.
[What is the autonomic nervous system?] Explaining the causes and symptoms of autonomic nervous system disorders
"Healing music" that helps activate the parasympathetic nervous system
One thing that can help activate the parasympathetic nervous system is healing music.
Music has a great impact on the mind and body, as evidenced by the fact that many relaxing cafes and stores play soothing background music.
If you're someone who doesn't know how to relieve stress or doesn't know how to relax, we recommend that you try playing healing music in your room, which is easy to get started with.
For example, a scene like this...
・Play it at the most relaxing time of the day
・Play it before going to bed at night or when writing your diary
・Play when you want to cheer yourself up from feeling down
- Play music all day on the weekends
Among the various types of healing music available, our recommendation this time is " mental detox music that calms the mind ."
▼You can listen to it
The method used in psychosomatic medicine to improve stress symptoms involves three steps.
・Environmental adjustment: Completely remove yourself from the stressful environment
- Purifying the mind: Letting out all negative emotions
・Nutrition: Nourish your purified mind and body
" Mental Detox Music to Calm Your Mind" is composed to help you detoxify your mind through these three steps.
Reducing stress is important to prevent and mitigate the worsening of "autumn depression"
When your mental energy levels are low, your tolerance for stress also weakens.
In order to prevent autumn depression and prevent symptoms from worsening, it is important to regularly clear your daily stress.
Let's incorporate things that will make us feel relaxed and spend the time until spring arrives comfortably.
*Healing Plaza also has many songs to help regulate the autonomic nervous system, so please give them a listen!
\Recommended when you want to boost your sympathetic nervous system/
" Music to regulate the autonomic nervous system and promote healthy activity "
▼You can listen to it
\Recommended when you want to boost your parasympathetic nervous system/
Regulating the autonomic nervous system - Music that invites you to a time of relaxation
▼You can listen to it
Regulating the autonomic nervous system: Mental treatment for the mind and body
▼You can listen to it
Music that is gentle on the autonomic nervous system
▼You can listen to it
