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MOSCOW, September 11, Yulia Zachetova. This is not a diagnosis; the autumn blues often go away on their own, said the Center for Sleep Medicine at Moscow State University. It’s raining and slushy outside, and at work there are a lot of tasks that you lost the habit of during the holidays. Right now, advice from psychologists and somnologists on how to cope with seasonal mood swings and despondency is useful.
Reasons for sadness: a lot of work, little sun
Autumn blues are common The body's reaction to changes in nature, doctors say. Daylight hours are decreasing, and with it the level of vital activity.
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“In the autumn-winter period, the quality of sleep and mood deteriorate, and an affective disorder occurs — seasonal depression. It is also associated with a lack of sunlight. About ten percent of people are very sensitive to this,” explains Alexander Kalinkin, head of the Center for Sleep Medicine at the Lomonosov Moscow State University Medical Research and Educational Center.
Personal factors are superimposed on natural changes, adds Associate Professor of the Department of Personality and Differential Psychology psychology of the Moscow Institute of Psychoanalysis Vladimir Shlyapnikov.
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"Holidays and holidays are ending, you need to return to your usual routine, which also requires strength and desire. Because of this, a person begins to mope,” notes the psychologist.
Everyone is susceptible to blues in one way or another, but they feel and experience it differently. Some people don’t notice at all, but in sensitive people this condition can be more pronounced. But there is no need to worry and make serious diagnoses.
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“A temporary and minor deterioration in mood is not a cause for concern. However, if the autumn blues drag on for a long time and begin to interfere with work and everyday life, you should consult a psychologist,” recommends Shlyapnikov.
Don’t panic: the blues will go away on its own< /h3>In a healthy person, the blues go away on their own. The body just needs time to adapt to changes.
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“It’s important not to burden life with unnecessary worries,” says Shlyapnikov. “It’s better to take care of yourself: eat well, get plenty of rest, get enough sleep, spend time in the fresh air, communicate more, do what is pleasant and enjoyable.”
According to psychologist Natalya Fomicheva, bright foods, such as pumpkin and sea buckthorn, will help lift your mood. They are healthy and the colors stimulate the senses. Sport is also a good support for the body.
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“Give yourself more physical activity,” advises Fomicheva. “It helps produce endorphins, which improve your mood.”
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The human brain has learned to notice the bad — this helped our ancestors survive. But you need to train to focus on the positive.
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“A “diary of joy or gratitude” will help someone: at the end of the day you need to write down what made your life better and more enjoyable,” suggests the psychologist .
< br />The sleep specialist warns: do not give in to the temptation to lie under the covers all day. The regime on weekends and on weekdays should not be fundamentally different.
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“If a person alternates between falling asleep and waking up on weekends, this guarantees poor sleep on Monday night and social jetlag,” adds Alexander Kalinkin from the Moscow State University Center for Sleep Medicine.
Help from a friend: don’t overdo it
If your loved ones are depressed, you need to show them more attention. But very delicately, so as not to cause harm, warns Vladimir Shlyapnikov.
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«You should not try to stir up or cheer up a person, this will not benefit anyone. Simple human presence is the best medicine,” the psychologist emphasizes.
Calls to visit a specialist are needed if it seems to you that the blues of a loved one have dragged on, he neglects family and professional responsibilities, has stopped taking care of himself and home.
With the onset of the cool season, it's time to take out a cozy sweater and take care of your loved ones. It may even be possible to follow Pushkin in calling autumn your favorite season.