Psychotherapist gives tips: This early darkness! Can you escape the autumn blues?
When it gets dark outside earlier, that alone can trigger an unpleasant feeling in some people. What can help in everyday life to cope better with the dark season.
A psychotherapist has offered advice on how to cope with the early darkness that comes with the autumnal change. As clocks spring back to winter time on Sunday, October 25th, some people may feel discomfort at the thought of the earlier darkness. Dr. Elisabeth Rauh, head of psychosomatics and psychotherapy at the Schön Klinik Bad Staffelstein, advises first evaluating one's own perspective.
She suggests reframing the assessment of the dark season, perhaps calling it the quiet or cozy season, and focusing on the positive aspects. Emphasizing a neutral perspective can help shift focus to the benefits, such as gaining an extra hour of sleep next week. Rauh cautions against denying the emotion, stating that acknowledging what causes anxiety is crucial.
Comparing the contrast between seasons can also be helpful, as appreciating the brighter months can make the less light-filled ones more valuable. To prevent symptoms, maintaining a consistent daily structure with fixed routines is essential. This includes utilizing daylight, whether by going outside early in the morning or during lunch breaks, engaging in regular outdoor exercise, eating regular meals, and keeping consistent sleep schedules.
Social interaction is also vital, as overcoming feelings of isolation is often key. Even if one feels hesitant or unmotivated, stepping out into the world can be incredibly beneficial for the brain. Light therapy lamps, emitting very bright light with approximately 10,000 lux, can be a helpful option, typically used for about half an hour daily, preferably in the morning.
However, scientific evidence supporting their preventive effects is limited. Severe symptoms may indicate seasonal affective disorder (SAD), or winter depression, which requires immediate professional help. Common symptoms include persistent low mood, increased fatigue, appetite changes, and concentration problems. If symptoms persist for 14 days without improvement, seeking medical assistance is advisable, starting with a visit to one's primary care physician.
Psychotherapy is generally considered the first line of treatment for seasonal depression, especially given the lengthy waiting times often associated with such services.
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