How to survive off-season time: combating autumn depression

How to survive off-season time: combating autumn depression

When summer is over, almost every fifth person drifts into pessimism that often growth into autumn depression. The view from the window is no longer pleasant, sunbeams become duller and duller every day and summer gives way to mucky weather. Rains and cold wind make us wrap up in warm blankets and often stay clandestine. It is boring, грустно and spoils the mood…How can we cheer up?



Quite many people are aware of the signs of classical depression: this condition is accompanied by easy fatiguability and apathy towards everything going on around you, including work that used to be pleasant. However, in case of autumn depression these symptoms won’t be strongly marked, the following indications will advance to the forefront:

• daytime sleepiness and nighttime insomnia;
• appetite disorders, moreover it can result both in its reduction and sudden hunger outbursts;
• constant anxious feeling, causing fussiness and disorderliness of actions;
• failure to concentrate on any task and attention disorder.

These are the most common symptoms, but sometimes not the only ones. They can be complemented with feeling of inadequacy, ongoing self-analysis and self-reproach.

A person starts blaming himself for all the misfortune and from day to day more and more believes that he only messes everyone up. But to be honest, it should be said that this “additional portion” will join the leading autumn symptoms just in case of prolonged severe depression. And this condition may occur for quite a long period of time – even as far as by the last week of November.

The reasons of development

Many people take coming of autumn quite easy, but for someone it can become a real shock. Why does this happen? Let’s analyze the reasons for autumn depression.

The key problem – is a lack of the sun shine. An organism is constantly in need of the sun energy, and when there is a lack of it, it has to take energy out of its own reserves and start producing a hormone, called melatonin. This is the process that influences our mood and makes the general state of health extremely unsatisfactory.

Besides energy, the sun shine gives us health, but due to reducing light day and dropping temperatures, organisms of many people face aggravating chronic illnesses. The most common are respiratory, heart, vascular and joint diseases; old broken bones also may make themselves felt. And everyone knows that there is no place for fun, when you suffer from health problems. So, what can we do in the face of autumn depression?

More sun

This condition seems to be impossible when autumn is at the door. But in fact, everything is much easier than you may think. Sunrise is the best “battery” for our health. Do your best to wake up and rise as early as possible in order not to miss this bright event. From the very morning fling the curtains widely open and let the sun shine fill the room.


Don’t hide yourself behind the thick shutters, even if it rains outside, and do not clutter up window stools. Bright light will help you to pay no attention to mucky weather.

Autumn – is that very time of the year when we feel the warmth going away. Isn’t it the reason to start appreciating every sun beam? Catch them every day, every hour: being stuck in traffic jams, spending the rest of your lunch break outside, playing with your kid in the yard, having a stroll to the nearby shop to buy some food.

Try not to stay indoors in autumn. If your working place is not very far, try to reach it on foot, but not in stuffed public transport. On the weekends take your friends to the countryside to enjoy beautiful weather and laze in the sun shine. Just have a walk! Go outside as often as possible! And for strolls are beneficial in any time of the year, they will help not only to avoid autumn depression, but will improve tonus and strengthen your health as well.

Sleep schedule

To wake up easily and with joy in the autumn morning, despite any weather moods, you should have enough sleep. And to do this, it’s enough to fulfill several simple conditions:

• before going to bed not to overload your body with challenging food;
• you should have dinner not later than 4 hours prior to going to bed;
• if you fell that you cannot fall asleep, before going to bed you should take a relaxing bath with aromatic herbs or eat a tablespoon of natural honey with a glass of warm milk;
• you should go to bed around 22.00 hours and not later than 22.30 if there is no other way, because starting from this very time and up to the midnight the most important restoring processes take place in your sleeping body.


At the same time, you should follow this sleep schedule every day, trying not to break the timetable. And if your working week doesn’t allow to have a proper sleep, you may make up for this deficit at the weekend: by going to bed earlier or getting up a bit later. Moreover, on Saturday and Sunday it’s quite permissible to pamper yourself with a daytime nap – these couple of hours will restore your vitality and improve the mood.

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