Traditional Culture Encyclopedia - Weather forecast - There is a kind of emotional disease called "Sad Autumn" Psychologist: Do 10 little things to "help yourself"

There is a kind of emotional disease called "Sad Autumn" Psychologist: Do 10 little things to "help yourself"

"Autumn is a frequent guest in thousands of miles, but a hundred years of illness only appears on the stage." Since ancient times, when it comes to autumn, people seem to be unable to help feeling sad about it.

Although autumn sadness is essentially a seasonal mood swing, if not paid attention to, it may also cause deep psychological problems.

Interviewed experts

Wang Guorong, senior supervisor of Suzhou Jungian Psychological Counseling Center

Why do people feel sad about autumn?

After autumn, The weather is getting colder and everything is bleak. In this case, people's mood will inevitably be affected and they will feel inexplicable sadness.

The ancient Chinese called it "Sad Autumn", and Western medicine calls it "Seasonal Affective Disorder". Generally speaking, the causes of autumn sadness are both psychological and inseparable from the physical state.

People's mood is greatly affected by the surrounding environment. In autumn, everywhere you look, there are withered flowers and plants, withered trees, and fallen leaves on the ground, which naturally makes you feel depressed.

Affected by climate change, people's body metabolism slows down, and they may experience drowsiness and fatigue. The whole person will be listless and prone to depression.

Some of the sadness in autumn is fleeting, while others are hard to let go. Researchers from the University of Leuven in Belgium studied the duration of different human emotions and found that sadness can last up to 5 days.

Short-term sadness is just a kind of mood swing. There is no need to be nervous, but it is not suitable to be immersed in sadness for a long time.

Sadness should be limited in moderation

Sadness is a normal emotion, and we always have to experience this painful experience in our lives. But there are also many people whose sadness is difficult to shake off, eventually leading to physical and mental damage.

+ Affects cognition

Research from Columbia University in the United States found that the impact of sadness on the body is gradual. It may initially be extreme fatigue, affecting work and study. If it is difficult to control, It will gradually affect cognition and interfere with thinking and judgment.

+Debilitating

+Lower resistance

A study from the University of Birmingham in the UK shows that compared with young people, the immune system of the elderly is more vulnerable to Being negatively affected by sadness can induce infection and disease.

+ Causes heart failure

When you are sad, the body's sympathetic nervous system secretes a large amount of stress hormones, which accelerates the heart and constricts the arteries, leading to some symptoms of a heart attack. , such as heartache, shortness of breath and shock, increase the risk of heart attack and even sudden death.

+Consumption of Heart and Lungs

Excessive sadness will cause the consumption of Heart and Lung Qi. Generally, people who are sad and love crying are more likely to have a gloomy look and poor health. This is a sign that the heart and lung energy have been damaged. When people are intensely sad, they may experience symptoms such as changes in respiratory rate, dry cough, shortness of breath, and hoarseness.

10 Tips to Relieve Autumn Sadness

When you are sad, try to use things that can mobilize joyful emotions to relieve your sadness, such as telling jokes, going out to enjoy the beautiful scenery, etc. to distract your attention. In addition, you can also "prescribe the right medicine" for different causes of sadness.

1. Get sunshine frequently

During the autumn and winter festivals, the sunshine time is short, and lack of sunlight makes people prone to depression and fatigue. A simple and effective way to deal with it is to go outside and bask in the sun for 30 minutes before 10 a.m. every day.

Even if the weather is not sunny enough, the light intensity outdoors is 500 to 1,000 times that of indoors.

2 Commonplaces in daily life

People often feel like this in autumn: they are still tired after waking up in the morning and wish they could sleep a little longer. It is recommended that you do not stay in bed even if you are very sleepy.

Staying in a dark room for a long time will increase the secretion of melatonin, making people feel sleepy during the day. The best thing to do is to go to bed on time and get up on time every day.

3. Make friends

Research shows that having a good circle of friends can drive away depression. Contemporary people like to watch TV and play with mobile phones at home, which are not conducive to eliminating depression. You can set a task for yourself to go out and meet friends at least once a week.

4. Set a goal

The summer is over and the Spring Festival is still early. The autumn stuck in the "half-way" can easily make people lose motivation. At this time, you can set a small goal for yourself, such as reading a book that you have long wanted to read, learning yoga, learning a foreign language, etc., to make your life "moving".

5 Eat more "happy foods"

Milk, fish, bananas, dried dates, soybeans, almonds and peanuts are rich in tryptophan, which can help the body synthesize Serotonin.

Brown rice, whole wheat bread or oats can help the body secrete insulin, thereby promoting the production of tryptophan, so you can eat more.

6 Laugh more

Laughter can well promote the body's secretion of endorphins, which are the happy hormones in the brain. You can download some favorite comedies online, or read joke books, listen to cross talk, etc., and worry less about personal gains and losses in interpersonal relationships, which can make you laugh all the time.

7 Drink less

Alcohol inhibits the production of tryptophan and amino acids in the human body, which in turn has a negative impact on mood.

In autumn, try not to drink alcohol for a week and switch to drinks such as tea or coffee, which will make you feel more refreshed.

8 Meditation

A recent study in the United States found that the preventive effect of meditation on depression is equivalent to the effect of taking antidepressants. If you can't calm down, you can light a small candle and stare at the candle for a few minutes to focus your mind.

9 Travel

The beautiful scenery is refreshing. Not only going to a tourist destination will make you happy, some experts believe that even planning the trip itself will make people feel good.

10 Get close to nature

Outdoor activities can enhance your mood and enhance your self-confidence, and walking is a good choice. But research has found that walking in the countryside can improve mood, while walking in busy urban areas can worsen depression. Therefore, it is best to choose a nearby park or woods for a walk in autumn.