Winter depression test: If you say 'yes' to these, you are also depressed

Some studies have revealed that 1 out of every 3 people diagnosed with major depression in our country experiences seasonal winter depression.

Expert Psychologist Uslu stated, “Every person feels this mental change due to reasons such as the biological clock and the effect of daylight on hormones. While some experience it very mildly, others may experience this effect more intensely than they should, and it can also trigger mental illnesses in people with genetic predisposition. If you cannot overcome winter depression on your own despite all precautions, do not hesitate to seek expert support.”

So, how can we overcome 'Winter Depression' and how can we protect ourselves?

Expert Psychologist Duygu Uslu prepared a Winter Depression test in 10 questions and explained 6 effective precautions against winter depression. She provided important warnings and suggestions.

1. You must have physical activity

One of the precautions that will enable you to protect yourself from winter depression is to have physical activity. Studies show that regular exercise contributes to improving your general mood while increasing the release of endorphins, known among the public as the 'happiness hormone'.

Thus, your energy level may rise. She says that brisk walks and sports you do while listening to music will provide both physical and mental benefits against the cold and gloomy nature of the winter months.

2. You must eat healthy

Paying attention to your nutrition and consuming the healthy foods your body needs will increase your energy. During this process, avoid junk food snacks, salty, carbohydrate-rich, and sugary processed foods, and take care to consume fresh vegetables and fruits. Instead of skipping morning breakfasts with pastries or savory buns, pay attention to having a breakfast that includes white cheese, olives, eggs, and greens.

Since the feeling of thirst decreases on cold winter days, do not wait to feel thirsty to drink water and make sure to drink two liters of water a day.

3. You must benefit from sunlight

While the sun rarely shows its face during the cold and gloomy days of the winter months, try to benefit from sunlight as much as possible by going outside, especially on sunny days. Go outside as much as possible every day and take deep breaths.

Allowing the winter sun to warm you up with a half-hour walk will make you feel much better.

4. Strengthen your social relationships

Do not lock yourself at home or isolate yourself from social environments on rainy, snowy, and cold days. Meet with your family and friends as much as possible and participate in social activities.

Keeping your social relationships strong and participating in activities outside with people you love will be one of the main factors that prevent winter depression from taking hold of you.

5. Set aside enough time for yourself

It is important to rest, relax, and focus on your personal interests by setting aside time for yourself. Give yourself small pleasures and make time for activities you enjoy; get a hobby. For example, you can buy the musical instrument you have wanted to play for years or research and register for an art course. Be open to innovations and do not hesitate to try.

6. Learn to manage your stress

Expert Psychologist Duygu Gökyıldırım Uslu says, “Remember that stress is one of the most important causes of winter depression. Managing your stress and avoiding excessive stress will reduce your risk of autumn depression. Techniques such as yoga, meditation, and relaxing breathing exercises will be beneficial for you in keeping stress under control.”

'WINTER DEPRESSION' TEST IN 10 QUESTIONS

Expert Psychologist Duygu Uslu stated that if you say 'Yes' to at least 5 of the questions she asked, you may be facing Winter Depression.

Here are those questions:

Do you feel sad, empty, or hopeless?

Are there changes in your appetite, and are you either eating too much or not wanting to eat anything at all?

Is there a serious decrease in your interest in the activities you do, or an inability to enjoy them?

Do you feel anxious?

Do you engage in angry behaviors, or do you sometimes not even recognize yourself?

Do you reckon with your past more often, and do you feel regret and guilt about the past?

Are you experiencing a decrease in sexual desire recently?

Are you having sleep problems? Do you either sleep too much or cannot fall asleep?

Do you feel lethargic or even exhausted?

Do you not want to leave the house and avoid participating in social environments?