In winter it gets dark not only outside, but also on the soul.
We will tell you what to do in such cases, so as not to get depressed.
Unfriendly snow outside the window, annoying ice, slippery roads and the need to wrap up in a hundred clothes.
A white winter can be a black streak for someone.
If it drags on and depression strikes, it must be treated rather than hoped that “it will pass.
By the time it passes, it may be too late for something.
This is especially true in winter, when it gets dark early outside and the body, used to daylight, suddenly sinks into melancholy, even when we go into a lighted apartment.
You won’t believe it, but one of the key causes of fall and winter depression is a lack of light.
It has been proven that the traditional volume emitted by traditional lamps and fixtures is in most cases not enough for a comfortable existence.
To illustrate, a standard 200-watt incandescent bulb gives only about 2,500 lumens, while, according to the manufacturers of commercial light therapy devices, a person needs at least 10,000 lumens.
ELECTROLUX Quantum Series: Choosing a heater
American Buddhist follower David Chapman, in his popular American book Meaningless, argues that in fact it is not enough and that you can only tune into a positive wave with 30,000 lumens of light.
This number may be excessive, but it proves how important it is for a person to have a good light source in the room, and also that each person’s performance in this regard is individual.
For light therapy sessions performed in clinics (mostly private) as a rule 20 to 30 incandescent 200 watt bulbs are installed to achieve a minimum light level.
Is it possible to arrange light therapy directly at home? To cope with depression is designed to help light room developed by the Novosibirsk Research Institute of Physiology and Fundamental Medicine, which was launched in test mode two years ago.
During this time, the effects of light therapy were felt by 22 people who took part in experiments for ten days.
In brief, the essence of the experiments was as follows: The subjects wore glasses, some of which let in light from the lamps, while others did not.
The participants were occasionally awakened early in the morning and forced to stay in the light room where they could go about their business.
The tests showed that a commensurate combination of sleep deprivation at certain intervals and being in a room with a certain level of light had a beneficial effect on a person’s health.
How does it work? It is enough to maintain a comfortable lighting regime for a certain time of day in the room.
For example, in the daytime a cool daylight is preferable, which allows you to look at things as they are used to, detailing each object.
And in the evening, respectively, the lighting should become soft and muted, so that the eyes can rest and the vision is “diffused,” allowing the nerves and eye muscles to relax.
Philips SceneSwitch lamps, produced by Philips Lighting, allow you to adjust the desired level of light, and the practice of creating “light rooms” proves that the right lighting helps to avoid depression and increase the tone of the body.
The main thing is to remember: if you are annoyed that there is not enough light in the room, it is a signal.
And it is better to contact a specialist who will develop a proper lighting plan, in which the area of the room will be adequately supplied with light.
However, it is true that the lack of light is only one cause of fall and winter depression.
In fact, there are many more, the two most important being:
- Genetic predisposition (hereditary tendency of a personality psychotype to fixate on unfavorable states of the body and, as a consequence, disruption of the nervous system and metabolism)
- Reduced amount of neurotransmitters as a result of stress (special substances that cause reactions at the cellular level, regulating the activity of the body at the neuronal level, in simple terms – the absence of any of the neurotransmitters entails a “shutdown” of certain emotional functions, which leads, for example, to the inability to withstand the negative effects of the cold at the mental level).
The answer to your question: yes, depression can come from sleep deprivation, trauma, emotional turmoil, and a host of other things that come to your mind.
All of these negative factors can cause stress, which, in turn, “kills” neurotransmitters.
To be clear: Glycine, recommended by doctors “for nerves,” is one of the neurotransmitters responsible, for example, for inhibiting the release of excitatory amino acids in the cells, which provoke nervous disorders.
That’s what you need to do, so that together with the right lighting to quickly dispense with depression, or at least minimize it.
- Move around a lot. Dress warmly and don’t be afraid to walk to the subway, ignoring the warm bus. Activity provokes the production of serotonin, which is both a hormone and a neurotransmitter at the same time
- Eat foods rich in tryptophan. It’s what makes serotonin. Snack on a hard-boiled egg in the morning, take a bar of bitter chocolate and soy milk with you to work, and eat turkey and avocado for lunch
- Take a bath after work. And not just any bath – add to it, for example, valerian tincture. The essential oils it contains will stimulate the blood flow and increase the production of serotonin. Or with pine needles – carotene it contains is a powerful immunostimulant that strengthens the body, which is especially important during the winter instability of the body.
Apartment lighting: how to fill the interior with daylight.
Lighting brighter – sales higher: the secret rules of lighting design.