Xiao Wu is 28 years old this year, and since the weather has slowly cooled down, he will feel an indescribable depression from time to time. Obviously, the autumn air is crisp and the sky is clear, but when he sees the leaves falling one by one, he seems to have lost something, and he is always unhappy. During this time, Xiao Wu's sleep quality declined, he had difficulty getting up in the morning, gradually became reluctant to socialize, and his work efficiency also decreased significantly. Even Xiao Wu is no longer interested in the football he likes on weekdays, and occasionally the idea of "living is too tiring and life is meaningless" flashes.

Xiao Wu's situation is not unique. Every year at the turn of the seasons, there are not a few people who have mood swings like Xiao Wu.

In autumn and winter, daylight hours are shortened, light intensity decreases, melatonin secretion increases, and neurotransmitter levels involved in mood regulation decrease, which often causes symptoms such as fatigue, dullness, and even depression.

The body's stress response to environmental changes can also cause mood swings. Such as rapid heartbeat and increased blood pressure, which can lead to increased anxiety, especially in patients with pre-existing anxiety disorders, obsessive-compulsive disorder and other diseases.

Psychological factors can also affect mood swings. Low temperatures not only affect the body's ability to adapt to the environment, but also exacerbate mental stress. People with social phobia may also experience mood swings when the seasons change.

People with mental illness are more sensitive to seasonal changes. Patients with bipolar disorder may have seasonal depression or manic episodes, and the symptoms of depressed patients may worsen during this period, and even patients with anxiety and obsessive-compulsive disorder may have some seasonal fluctuating symptoms.

How can you tell if mood swings require professional intervention?

When patients with mental illness have the following depression, mania and other states, they need to be paid attention to. The main manifestations of depression include poor mood and inability to be happy; unwilling to go out and avoid socializing; low self-evaluation, guilt, self-blame; difficulty falling asleep, easy to wake up with light sleep, and early awakening; Pessimism and misanthropy, including self-harm and suicidal thoughts. The main manifestations of mania include excitement, talkativeness, and talking; reduced sleep needs, tirelessness, high energy; feel good about oneself, be nosy, and lose your temper; It is easy to argue with others, spend money lavishly, etc.

When normal people have mood swings, if there is only a short period of depression (no more than 2 weeks), they can still enjoy their hobbies, their social functions are basically normal, and their mood can be temporarily improved through exercise and socialization, then such people can adjust themselves without excessive worry.

Note: When the individual continues to be depressed for more than 2 weeks, has obvious changes in sleep and appetite, has obvious impairment of social function (unable to go to work or school), has self-harm or suicidal ideation, has violent tendencies, and cannot relieve symptoms through self-regulation, it is necessary to seek medical attention in time. In particular, it should be noted that if patients with mental illness show signs of worsening symptoms or relapse, they should not wait for observation, but should immediately contact a doctor to adjust the treatment plan.

For ordinary people, there are some ways to adjust when seasonal mood swings occur.

Increased sun exposure

Try to go outside during the day every day, as outdoor natural light effectively regulates the biological clock and helps stabilize the mood.

Regular work and rest

Ensuring that you get enough sleep each day and trying to fall asleep and wake up at a fixed time can help reduce mood swings.

motion

Moderate physical activity, such as walking, running, etc., can not only improve the body's immunity, but also relieve anxiety and depression.

Maintain social connections

Maintain interaction with family and friends, avoid reducing socialization due to cold weather or too much time indoors, and do not allow loneliness to accumulate.

Emotional management and self-awareness

Enhance self-awareness through mood mapping, meditation, and more to help identify and manage mood swings. Try deep breathing exercises to reduce stress and improve emotional stability.

Professional intervention is indispensable. For patients with mental illness, the following interventions are also necessary to scientifically cope with mood swings.

Professional treatment and prevention

Before the change of seasons, communicate with your doctor in time to take personalized precautions.

drug therapy

Patients with seasonal features of depression may require medication to help regulate mood. Patients should take the medication as directed by their doctor and do not adjust the dose or stop the medication on their own.

Phototherapy

For patients with depression with seasonal characteristics, phototherapy helps regulate melatonin secretion and improve the bad mood caused by seasonal changes.

psychotherapy

Psychotherapy methods include cognitive behavioral therapy, psychodynamic therapy, exposure therapy, and relaxation training, which help patients change unreasonable negative thinking patterns and regulate their emotions through healthy thinking styles.

Family support and social interaction

Try to stay in touch with family and friends, get emotional support, reduce loneliness, and enhance coping skills.

Formulate emergency plans

Clarify what to do in case of emotional instability or relapse, as well as specific ways to seek help.

The alternation of seasons is the rhythm of nature, while mood swings are a natural reaction deep within people. Just as we need to add or remove clothes as the seasons change, we also need to adjust our hearts accordingly. Scientific adjustment methods can effectively alleviate mood swings, and when emotions are difficult to control, timely medical attention is crucial.