Why do we often feel depressed in summer? 4 tips to get rid of "seasonal depression"

"Air conditioning network and watermelon,

Happy summer hahaha!”

Happy summer in the eyes of many people

Some people often feel

"Sadness and discomfort under a bright summer's day"

for example:

● Often feel unhappy and depressed;

● Sleeping a lot, but the sleep quality is poor and you lack energy during the day;

Image source: Photo Network

● Changes in appetite, feeling unable to eat or overeating;

● Loss of interest in things that were previously of interest;

● I often feel tired and exhausted even without doing anything, and I still cannot recover after resting;

● Just want to stay at home, not willing to go out for social activities;

● Self-confidence is weakened, and there are often self-blame and guilt, and even thoughts of suicide.

If you experience multiple symptoms for 2 weeks or more, and your daily life and work are affected , then you may have suffered from summer depression, a type of seasonal depression!

"Summer depression" is a type of seasonal depression (also known as seasonal affective disorder).

Seasonal changes can cause changes in the natural environment, social activities, personal life, etc., which can easily make people feel depressed to a certain extent.

Unlike other seasonal depressions, summer depression often begins in late spring and early summer, improves in the fall, and is prone to relapse in the following summer.

The main causes of summer depression include seasonal factors such as the hot summer climate and mosquito infestation, social factors such as more social activities and increased stress in summer, and personal factors such as longer daytime and changes and disruptions in daily routines.

Image source: Photo Network (AI digital content)

People with seasonal depression often experience the following symptoms:

Depression, anxiety, irritability, difficulty concentrating, slow thinking, loss of interest in things, changes in appetite and sleep, reduced social activities, decreased self-confidence, etc.

People with summer depression are also more likely to feel irritable and anxious .

Who is prone to seasonal depression?

People who are most susceptible to seasonal depression include:

Elderly people with long-term illnesses and living alone, introverted people, young people with high expectations of themselves , etc.

How to relieve seasonal depression? You can try the following methods to relieve it:

1

Eat a balanced diet

Studies have found that the nutrients that are helpful in preventing and improving depression symptoms are :

● Dietary fiber : Vegetables, fruits, whole grains and nuts are good sources of dietary fiber;

Image source: Photo Network

● B vitamins : Coarse grains are rich in vitamin B1, while animal foods such as meat and eggs and fermented soy products are rich in vitamin B12.

● Vitamin D and n-3 polyunsaturated fatty acids (such as DHA and EPA): The content in daily food is generally very low. If necessary, it is recommended to supplement through dietary supplements under the guidance of a doctor.

2

Get enough sunlight

Light therapy is a great remedy for depression, and morning sunlight works best.

Image source: Photo Network (AI digital content)

Doctors have found that if you insist on 30 to 60 minutes of light exposure every day, it will promote the intake of vitamin D and inhibit the secretion of melatonin during the day, and the depressed mood will disappear to a certain extent .

3

Regular exercise

Exercise may help boost your mood and relieve stress and anxiety.

Exercise can promote the secretion of adrenaline in the human body, release dopamine and endorphins that make people feel happy, reduce stress hormones such as cortisol, effectively regulate blood pressure levels and the immune system's response to stress, and can effectively alleviate negative emotions and promote physical and mental health .

In summer, you can choose to exercise in the morning and evening, and choose cooling activities such as swimming .

Image source: Photo Network

4

Distract yourself

Relieve your emotions through chatting, exercise, music, journaling, etc. , instead of keeping too many negative emotions in your heart.

Image source: Photo Network

5

Proper sleep and proper diet

Aim to get 7-9 hours of sleep each night so you can spend more time awake.

There are many foods that are good helpers in treating depression, such as bananas, oranges, cucumbers, tomatoes, etc.

It should be noted that if the above negative emotions continue for more than two weeks and affect your daily life, it is best to see a doctor for professional testing .

Combine drug treatment with lifestyle improvements to actively face and overcome it.

Hot summer

Hot weather is gradually increasing

Depression is more likely to occur in summer

It requires special attention!

If you find yourself or the people around you

Symptoms of summer depression

Remember to seek medical attention early

And give more tolerance and companionship

Help them get out of the predicament of "emotional heatstroke" ~

This book is produced by Max Cynader Brain Science Academic Workstation

Statement: This article is a medical-related educational popular science article. It does not involve specific treatment methods or medical behaviors and cannot replace hospital visits.

Author

Teachers recommended by this article

References

[1] Yang Chunyu, Zhang Zhiyuan, Liang Shuying, et al. Study on light exposure and seasonal depression[J]. Lighting and Illumination, 2013, 37(03):1-4.

[2] Huang Yanyan. Focus on the problem of depression disorders among the elderly in the community[J]. Geriatric Medicine and Health Care, 2022, 28(05):958-960.

Content Production

Editor: Yang Yali

Map: Eastern Zhou Dynasty