The psychotherapist told about ways to combat the decline of strength in the fall and winter period

Psycho-emotional state of a person directly depends on external factors and the environment, said the head of the department of treatment of borderline mental disorders and psychotherapy No. 9 of the V.M. Bekhterev National Medical Center of Psychiatry and Neurology of the Ministry of Health of Russia, Yulia Kolesova. Yulia Kolesova of the Russian Ministry of Health. She told "Izvestia" on November 22, why in the fall and winter period there is a decline in strength and how to combat it.

In the fall and winter, the daylight hours are reduced, weather conditions worsen, atmospheric pressure changes, there is a deficit of sunlight. As explained by the psychotherapist, these factors affect the production of substances in the body that are responsible for emotional stability, good mood and efficiency, such as tryptophan, melatonin, serotonin.

In this case, the biological rhythms of the human body are rearranged, in connection with which chronic fatigue can occur. In addition, at this time you can become overly emotional and irritable.

Fighting the decline in strength in the fall and winter period can include several approaches. First, it is worthwhile to eat right.

"Make sure your diet is balanced and rich in vitamins and minerals. Include in the menu seasonal vegetables and fruits, as well as foods rich in omega-3 fatty acids (fish, nuts)," - advised the doctor.

She also noted that regular physical activity helps maintain energy levels and improves overall health. Even a simple walk in the fresh air can significantly lift your mood.

In addition, during the fall and winter season, a lack of sunlight can lead to a lower mood.

"Ensure adequate indoor lighting during daylight hours, this will help you cope with fall moping. You can also use light therapy lamps or try to spend more time outside during daylight hours," Kolesova recommended.

According to her, you should also observe sleep hygiene, sleep and wakefulness regimes, try to sleep at least 7-8 hours a day. A good sleep helps to restore strength and improve your overall condition, she added.

"Practice relaxation techniques: progressive relaxation according to Jacobson or regular meditation. This will help you cope with stress and improve your psycho-emotional state," the psychotherapist said.

Earlier, on October 21, Darya Yausheva, a clinical psychologist with the medical company SberHealth, told Izvestia that depression can be aggravated by a number of factors. One of the key ones is social isolation, when a person immersed in a depressive state begins to avoid interaction with others. This leads to the formation of a vicious circle of loneliness and helplessness: the more a person distances himself from others, the more he feels cut off from society and support. And each choice towards isolation reinforces this behavior and worsens the emotional state, the expert explained.