{"id":11749,"date":"2019-11-01T00:00:58","date_gmt":"2019-11-01T04:00:58","guid":{"rendered":"http:\/\/www.hancockregionalhospital.org\/?p=11749"},"modified":"2019-11-01T00:00:58","modified_gmt":"2019-11-01T04:00:58","slug":"how-to-stay-ahead-of-seasonal-depression","status":"publish","type":"post","link":"https:\/\/hancockhealth.apgar.digital\/fr\/2019\/11\/how-to-stay-ahead-of-seasonal-depression\/","title":{"rendered":"Comment garder une longueur d'avance sur la d\u00e9pression saisonni\u00e8re"},"content":{"rendered":"
Il fait frais dans l'air, du givre sur les voitures le matin et il fait noir dehors avant 19 heures. L'hiver approche officiellement et avec lui, la d\u00e9pression saisonni\u00e8re (\u00e9galement connue sous le nom de trouble affectif saisonnier ou <\/span>TRISTE<\/span><\/a>). Pour beaucoup, ce type de d\u00e9pression commence \u00e0 l\u2019automne et dure tout l\u2019hiver. Cela est d\u00fb au changement des saisons.<\/span><\/p>\n

Le TAS peut provoquer des effets secondaires tels qu'un sommeil excessif, des changements d'app\u00e9tit, une prise de poids, un manque d'\u00e9nergie et de la fatigue, ainsi qu'une irritabilit\u00e9 accrue et des sautes d'humeur. Le froid et les intemp\u00e9ries peuvent \u00eatre d\u00e9j\u00e0 suffisamment difficiles avant d\u2019ajouter de tels sympt\u00f4mes. Cette ann\u00e9e, pr\u00e9voyez d\u2019essayer r\u00e9guli\u00e8rement certaines des m\u00e9thodes suivantes pour vous aider \u00e0 \u00e9loigner le TAS. Mettez en place ces routines maintenant, avant que votre humeur et votre motivation ne s\u2019effondrent.<\/span><\/p>\n

Essayez la luminoth\u00e9rapie<\/b>\u00a0<\/span><\/p>\n

\u00c0 mesure que nous perdons de la lumi\u00e8re en hiver, nous pouvons \u00e9galement perdre l'\u00e9quilibre de nos \u00e9nergies. <\/span>rythme circadien<\/span><\/a>, qui est r\u00e9gul\u00e9 par la lumi\u00e8re du jour et l\u2019obscurit\u00e9. Moins nous sommes expos\u00e9s \u00e0 la lumi\u00e8re, moins nous avons la capacit\u00e9 de maintenir ce rythme. En utilisant un sp\u00e9cial <\/span>boite \u00e0 lumi\u00e8re<\/span><\/a> qui \u00e9met une lumi\u00e8re de haute intensit\u00e9, nous pouvons tenter de retrouver notre rythme naturel et ainsi nous sentir un peu mieux et plus \u00e9quilibr\u00e9s pendant les mois d'hiver.\u00a0<\/span><\/p>\n

Aller dehors<\/b>\u00a0<\/span><\/p>\n

M\u00eame s'il peut y avoir une bouch\u00e9e dans l'air, \u00eatre \u00e0 l'ext\u00e9rieur peut vous procurer des effets stimulants sur l'humeur, alors emmitouflez-vous et discutez, faites une promenade, faites du jogging ou m\u00eame asseyez-vous sur le porche pour prendre un caf\u00e9. \u00catre dehors pendant la journ\u00e9e et s'exposer au soleil, m\u00eame au soleil d'hiver, peut am\u00e9liorer l'humeur et aider <\/span>augmenter la s\u00e9rotonine<\/span><\/a> les niveaux.\u00a0<\/span><\/p>\n

Exercise (Outside if Possible)<\/b><\/p>\n

L\u2019exercice est connu pour am\u00e9liorer l\u2019humeur et aider <\/span>lutter contre l'anxi\u00e9t\u00e9 et la d\u00e9pression<\/span><\/a>, et m\u00eame si cela ne gu\u00e9rit pas ces troubles, c\u2019est une forme de gestion. Ajoutez \u00e0 cela le fait d'\u00eatre \u00e0 l'ext\u00e9rieur et vous doublez vos activit\u00e9s am\u00e9liorant l'humeur pour vous aider \u00e0 traverser la d\u00e9pression saisonni\u00e8re. L\u2019exercice en plein air peut aider \u00e0 am\u00e9liorer l\u2019estime de soi, \u00e0 r\u00e9duire la tension et les sentiments d\u2019anxi\u00e9t\u00e9 et \u00e0 augmenter l\u2019\u00e9nergie. Il vous expose \u00e9galement \u00e0 la vitamine D n\u00e9cessaire, qui peut aider \u00e0 combattre les maladies et la d\u00e9pression.\u00a0<\/span><\/p>\n

Modifiez vos heures de travail<\/b>\u00a0<\/span><\/p>\n

Se r\u00e9veiller quand il fait sombre et quitter le travail quand il fait sombre n'est pas un cycle facile pendant tout l'hiver. Si vous travaillez \u00e0 distance, si vous avez des horaires de bureau flexibles ou si vous pouvez discuter avec votre patron de la possibilit\u00e9 de modifier vos horaires, vous pouvez essayer de profiter davantage de la lumi\u00e8re du jour en commen\u00e7ant \u00e0 travailler plus tard, ou en commen\u00e7ant t\u00f4t et en sortant avant la nuit.\u00a0<\/span><\/p>\n

Si cette option ne vous est pas propos\u00e9e, essayez de prendre votre d\u00e9jeuner dans un endroit dot\u00e9 de fen\u00eatres ou \u00e0 l'ext\u00e9rieur s'il ne fait pas trop froid, pour vous assurer de b\u00e9n\u00e9ficier le plus de lumi\u00e8re du jour possible.\u00a0<\/span><\/p>\n

Obtenez votre sommeil r\u00e9parateur<\/b>\u00a0<\/span><\/p>\n

Le sommeil est important pour notre sant\u00e9 tout au long de l'ann\u00e9e, mais particuli\u00e8rement \u00e0 une \u00e9poque o\u00f9 nous sommes plus enclins \u00e0 nous sentir fatigu\u00e9s, d\u00e9prim\u00e9s et irritables. Obtenir les huit heures recommand\u00e9es est un bon point de d\u00e9part, mais cela peut \u00eatre difficile. Le TAS peut <\/span>impact sur la qualit\u00e9 du sommeil <\/span><\/a>et provoquer une perte de sommeil.\u00a0<\/span><\/p>\n

Pour vous assurer de bien dormir toute la nuit, essayez certaines des th\u00e9rapies \u00e9num\u00e9r\u00e9es ci-dessus pour vous fatiguer pendant la journ\u00e9e. La m\u00e9latonine peut vous aider \u00e0 r\u00e9\u00e9quilibrer et faciliter un sommeil r\u00e9gulier. Et certain<\/span> positions de yoga<\/span><\/a> et les s\u00e9quences peuvent vous aider \u00e0 vous plonger dans le pays des r\u00eaves.\u00a0<\/span><\/p>\n

Assurez-vous simplement de consommer la quantit\u00e9 recommand\u00e9e, et pas trop. Il est facile de dormir trop longtemps lorsqu\u2019on se sent d\u00e9prim\u00e9 ou d\u00e9prim\u00e9.\u00a0<\/span><\/p>\n

Soyez social<\/b>\u00a0\u00a0<\/span><\/p>\n

En hiver, sortir entre amis n\u2019est peut-\u00eatre pas aussi facile que lorsqu\u2019il faisait 75 ans et qu\u2019il faisait beau. Il fait froid, il fait sombre et nous nous battons d\u00e9j\u00e0 pour avoir l'\u00e9nergie d'il y a quelques mois. Cependant, passer aussi peu que 15 minutes avec ses proches dans un <\/span>cadre social<\/span><\/a> peut augmenter l\u2019estime de soi, diminuer les sentiments de d\u00e9pression et augmenter les niveaux de s\u00e9rotonine. Alors pr\u00e9voyez du temps entre amis sur le calendrier, chaque semaine si possible.<\/span><\/p>\n

Gardez une longueur d'avance sur la d\u00e9pression saisonni\u00e8re cette ann\u00e9e gr\u00e2ce \u00e0 ces conseils, et si votre humeur se d\u00e9t\u00e9riore ou si vous vous sentez d\u00e9prim\u00e9 sans soulagement, contactez <\/span>votre m\u00e9decin.<\/span><\/a><\/div>","protected":false},"excerpt":{"rendered":"

There\u2019s a chill in the air, frost on cars in the morning, and it\u2019s getting dark outside before 7 p.m. Winter is officially around the corner, and with it, seasonal […]<\/p>\n","protected":false},"author":6,"featured_media":11750,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_EventAllDay":false,"_EventTimezone":"","_EventStartDate":"","_EventEndDate":"","_EventStartDateUTC":"","_EventEndDateUTC":"","_EventShowMap":false,"_EventShowMapLink":false,"_EventURL":"","_EventCost":"","_EventCostDescription":"","_EventCurrencySymbol":"","_EventCurrencyCode":"","_EventCurrencyPosition":"","_EventDateTimeSeparator":"","_EventTimeRangeSeparator":"","_EventOrganizerID":[],"_EventVenueID":[],"_OrganizerEmail":"","_OrganizerPhone":"","_OrganizerWebsite":"","_VenueAddress":"","_VenueCity":"","_VenueCountry":"","_VenueProvince":"","_VenueState":"","_VenueZip":"","_VenuePhone":"","_VenueURL":"","_VenueStateProvince":"","_VenueLat":"","_VenueLng":"","_VenueShowMap":false,"_VenueShowMapLink":false,"footnotes":""},"categories":[386],"tags":[],"service":[],"class_list":["post-11749","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news"],"acf":{"featured_image":11750,"page_title":"","sub_header":"","display_overlay":false},"yoast_head":"\nHow to Stay Ahead of Seasonal Depression - 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