Showing posts with label depression. Show all posts
Showing posts with label depression. Show all posts

Sunday, 20 January 2019

How to beat the winter blues

Hey readers,

I know it is not winter yet but it won't be long before it is here with us. The clocks have already gone back and it slowly getting darker and darker meaning that we will not get as much sunlight as we once during the summer time. The weather is getting bitter with the cold air and this can really dampen some people moods. So, here are some ways that have been useful in beating the winter blues.

Exercise. 

I know during the darker evenings there is nothing more appealing than to sit under a throw and curl up. However, one way that can stimulate them to feel good hormones such as serotonin is exercise, you can just simply watch an exercise on YouTube you don't have to leave home. This can make you feel so much better and it might you go the motivation to do more stuff around the home.

Like I have said previously one of the triggers for a decreased drop in mood is not got getting enough sunlight during the day which means less vitamin D to brighten you up. One thing you might want to consider is getting a sad lamp which helps reduce the sad feelings associated with season affective disorder (SAD). It is a lamp that mimics the daylight and the person should ideally be near it to work. It can brighten up the environment you are in and it affects the brain chemicals that are connected to your mood.

balance exercise facial expression fashion

Sleep.

Sleep is so important for your physical and mental health that is why it is important you make sure you get enough. Make sure that you have a comfortable place to settle and always leave your tech in another room, less likely to get distracted and then you can 100% focus on your sleep.

alarm clock analogue bed bedroom

Outdoors.

Another great tip is even though it will be miserable outside wrap up warm and just do it as it will be really worth it. Going outdoors some exposure to light and blow some cobwebs off too. You will feel much better after you have done it.

adult couple dock fashion

Eat healthier.

As lovely as it is to eat them gorgeous gluttonous food such as chocolate and carbohydrates it is important to try to be mindful of eating healthy. With the food just mentioned the thing that attracts them is the instant hit and feel good factor they produce. The downfall is that it is instance what comes up must come down. Therefore triggering a slump like a state which won't do your mind any flavours in the long run.  Try snacking on fruit such as apples and grapes that give that sweet sensation but less like to make you feel like poop after.

agriculture basket beets bokeh

Windows. 

Sitting near windows whether at home or at work can help get that natural light needed to boost your mood during the winter periods.

black and white rainy portrait canon

Hobbies. 

Do something that makes you happy whether it is having a soak in the bath or going to the cinema, focusing on something enjoyable can help make you feel a lot more positive.

two white and red admission tickets

Cheers for reading X

Thursday, 17 January 2019

Why does laughing help with depression.

Hey readers,

I have suffered from depression for a number of years and one of the ways to reduce the pain I guess could call it that would be to turn to humour. I have a dark sense of humour so laughing and relatable situations really do help me.




So, why are the reasons that humour helps depression, well let's get exploring shall we?


First, of when you laugh, it releases the natural feel-good chemicals like dopamine which help your brain feel happy. Whilst the brain is receiving the message that you feel good it has a knock on response to the physiological responses in your body; where you breath slower and your muscles relax making you feel instantly much better at that moment in time. 


When you laugh your whole body relaxes - which releases tension and stress. Not only that but after the release of tension the muscles can feel relaxed for up to 45 minutes apparently. 

boy sitting on bench while holding a book

When you are caught up in laughter you are not focusing on the depression, because you can only deal with one emotion at one time. The more you focus on happy thoughts the better change it is to trick your mind into believing in them feelings. 


When you feel more relaxed through laughter via humour it can help clear your mind and think better. It can help stop worrying and give your mind that much-needed rest. 

long-coated brown animal


Research has found people who watch funny videos are more like to have an increase in cortisol, dopamine and other hormones that are increased and causing pathways (the communication messages to the brain to relax and generally feel good). 

woman holding balloons

What is even better about laughter at the moment there is no negative response and that it is a habit that can enhance your overall well being.

Cheers for reading X 

Wednesday, 9 January 2019

4 ways to help Seasonal Affective Disorder

Hey readers,

The days are so gloomy and dark that they can really influence your mood and impact your day. During the winter months, a lot of people experience a seasonal condition called Seasonal Affective Disorder.




What is a Seasonal Affective Disorder?

It is a condition that happens during the dark, cold short days and the long nights during Winter. When you experience not a lot of light it can really suck all your energy out of you. Suffers have also expressed feels of lethargic, low libido and restless sleep.


There is a theory to support Seasonal Affective Disorder (SAD) when the light goes into the eyes it can react to the hormones in your body which affects your mood. Hence why people feel much more cheerful when the sun comes out to play.
Another theory is that suffers from SAD when experiencing lack of daylight and shorter days will produce higher levels of melatonin which makes them feel lethargic
One in 15 people in the UK is known to suffer from SAD.

Of course, if you are feeling depressed then the first port of call would be to go and speak to your GP to get the right professional support needed to tackling SAD.

Tips to help SAD.

1. SAD lamps.

You probably have seen Sad lamps that specialise in producing a lamp that mimics daylight. 

Apparently having the light that feels like outdoor light has been able to help suffers from SAD feel better.

These light boxes are aimed to help with light therapy were the individual sitting in front of the light for 30 minutes say will help them feel better in their body and mind with having exposure to light during the winter months.

There is a variety of light boxes now on the market and there are even ones that can work with your alarm clock that gradually build light into the room making it much more manageable to get up in the dark winter mornings.

2. Diet.

Food is energy and it is important to have the right food for keeping your energy levels high. Reduce the amount of sugar in your diet and opt for fish, fruit and vegetables.

3. Vitamin supplements.

People who suffer from SAD have reported that taking vitamin B12 and vitamin D has also helped with their mood.

4. Outdoors.

winter,sky,village,trees

Sometimes going outdoors even though it is cold can do wonders for your mood.
It is a great way of getting some exercise in and blowing the cobwebs off.
Wrap up warm and see the beauty that nature has to offer. 

Incorporating 30 minutes exercise a day can help produce the feel-good chemicals such as serotonin so it will enhance your mood. Going outdoors will also allow you to get the natural outdoor light as well as an added benefit for exercising outdoors.

What things help you beat the winter blues?

Cheers for reading X