Grey skies, rain, floods, temperatures below the seasonal norm .... Seasonal depression usually arises as winter approaches but can also hit in spring and early summer, occurs when the body and the spirit are lacking in energy. Here's some advice on how to chase away the gloom and not be overcome by these difficult moments.
Light therapy to prevent psychological jetlag
The reduced time in which we are exposed to light has a real impact on our mood. We need a minimal amount of light to control our emotions. Light therapy is normally used to combat winter blues, but it could also be effective during other gloomy times of the year, in the form of 30 minutes of daily exposure to a lamp or so-called reverse sunglasses that work using LEDs. Only lamps with a minimum capacity of 5,000 lux, ideally 10,000 lux, which emit white light, have been shown to have some effect. A wide range of models are available, priced at between $150 and $250.
Infrared heat to bring the sun indoors
An American study published recently in Jama Psychiatry showed that exposing the skin to infrared heat could reproduce the effects of antidepressants by stimulating the production of serotonin, the mood-regulating hormone. Something similar could be replicated by a Japanese infrared sauna which emits dry heat like a traditional sauna, but it is generated by infrared light, enabling the body to sweat vigorously and experience a similar feeling to bathing in sunshine.
Visualization to drive out the gloom
When the weather is dull and grey it's a good idea to conjure up our best vacation memories. By encouraging our mind to imagine beautiful images we can block out our gloomy surroundings. All you have to do is close your eyes -- while lying down if possible -- and breathe calmly from the abdomen, allowing images of light and pleasure to come to mind. The aim is to concentrate on as many details as possible, such as colors, smells and sounds. The situation can be a real or imagined memory.
Magnesium to de-stress
When we are tired, stressed, or have low energy levels, these feelings can be accentuated by a lack of sun. One of the minerals which has the greatest impact on our psychological well-being is magnesium. When we are stressed we need more of it. A daily dose of 400mg is recommended for three weeks. It's better to opt for magnesium glycerophosphate, which is fat-soluble, combined with taurine and/or B6, and all the other B vitamins. Magnesium can also be found in chives, wheat bran, chocolate, celery, Brazil nuts, coffee and buckwheat.
Colorful dishes including tryptophan and omega 3
A lack of sun provides another reason to prepare tangy, energy-packed dishes. All five senses can be brought into the mix. The pigments in fruit and vegetables can be used to make up a rainbow of colors. Scents and flavors can also be played with. In terms of nutrition, it's a good idea to include foods rich in tryptophan, which is a precursor to the "good mood hormone" serotonin: turkey, cod, salami, Parmesan, parsley, pumpkin seeds, soya, milk and cheese. And don't forget omega-3, which acts as an antidepressant and can be found in the highest quantities in oleaginous dried fruit (such as walnuts, hazelnuts, and almonds), fatty fish (salmon, sardines, mackerel, etc.) and rapeseed oil.
Essential oils to lift energy levels
As it gives energy levels a boost, lemon grass essential oil can help with mental exhaustion. Its anti-depressant effect can help us to get back on track. When morale is low, mandarin oil has an uplifting effect. Bourbon geranium oil calms depressed mood and irritability. Lavender has an anxiolytic and calming effect, and helps in coping with a difficult time at work and stress management. Peppermint can be useful in managing dark thoughts as it clears the mind. Clary sage also regulates the nervous system if melancholy takes hold: it has an anti-stress effect and can help with sleep problems.
Do something different to create new sensations
Whatever the weather outside, it's important not to curl up and close out the world. Improving morale involves seeking out new sensations. When we do something new, our routine is changed, and this can create positive feelings: sport increases dopamine levels, an exhibition is a feast for our eyes, and gentle therapies such as sophrology, meditation and massages stimulate endorphins. There's something for everyone.
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