افسردگی تابستانی چیست؟ شاید شما هم گرفتارش هستید

افسردگی تابستانی چیست؟ شاید شما هم گرفتارش هستید

علائم افسردگی تابستانی شبیه به نشانه های نوع عادی افسردگی است‎

 

حتما تا به حال در مورد افسردگی زمستانی شنیده اید اما شاید تعجب کنید اگر بدانید افسردگی تابستانی هم وجود دارد. از هر ۱۰ مورد ابتلا به افسردگی فصلی یا همان اختلال خلقی فصلی که نوعی افسردگی مرتبط با تغییرات آب و هوا است، یک مورد در تابستان رخ می دهد.

 

شاید شما هم تابستان ها بی دلیل روحیه ی چندانی خوبی ندارید اما نمی دانید که علت این مسأله افسردگی تابستانی است. در ادامه می خواهیم ببینیم افسردگی تابستانی چه علائمی دارد و چطور می توان با آن مقابله کرد.

 

۱- هر سال تابستان ها گرفتار افسردگی می شوید 

علائم افسردگی تابستانی شبیه به نشانه های نوع عادی افسردگی است با این تفاوت که این علائم در پاییز و زمستان کمتر می شوند و در بهار و تابستان دوباره بروز پیدا می کنند. افسردگی تابستانی مانند نوع زمستانی آن، هر سال در همان زمان همیشگی دوباره به سراغ شخص می آید.

  

۲- در خانواده ی شما سابقه ی افسردگی وجود دارد 

تفاوتی ندارد ژنتیکی باشد یا اکتسابی (یعنی در دوران کودکی در معرض آن بوده باشید)، افسردگی و اختلالات خلقی مربوط به آن مثل افسردگی فصلی، ممکن است در میان اعضای خانواده وجود داشته باشد. به والدین و بستگان خود دقت کنید. آیا آن ها هم در روزهای گرم و پرنور تابستان روحیه ی خوبی ندارند؟ محققان گمان می کنند احتمالاً ژنتیک در افسردگی فصلی نقش دارد. بیش از دو سوم افرادی که دچار افسردگی فصلی هستند، خویشاوندی دارند که دچار یک اختلال خلقی عمده است.

 

۳- بیش از اندازه در معرض نور خورشید هستید 

نور خورشید و تاریکی به تنظیم ریتم طبیعی بدن، به ویژه تولید ملاتونین یا همان هورمون شب کمک می کند. بدن ملاتونین را شب ها تولید می کند و این هورمون نقش مهمی در خواب ما دارد. اگر تمام روز در معرض آفتاب قرار داشته باشید و شب پیش از خواب از تلفن همراه، تبلت یا کامپیوتر استفاده کنید، خود را مدت بیشتری در معرض نور درخشان قرار می دهید. این مسأله تولید ملاتونین را با اختلال رو به رو می کند در حالی که این هورمون برای خواب ضروری است.

  

۴- خواب منظمی ندارید 

سیستم های درون بدن از مجموعه الگوهای بیست و چهار ساعته پیروی می کنند، به گونه ای که دمای بدن، سوخت و ساز و خواب شما، همگی به ساعت زیستی بدن وابسته هستند. اگر در شب های تابستان تا دیر وقت بیدار بمانید، این کار ساعت زیستی بدن تان را مختل می کند. نداشتن خواب مناسب یکی از ریسک فاکتورهای افسردگی است، بنابراین اگر در تابستان خواب تان نامناسب یا ناکافی باشد در حقیقت، به استقبال افسردگی فصلی خواهید رفت.

 

۵- در مناطق گرم زندگی می کنید 

تحقیقات نشان می دهد، کسانی که در مناطق کم ارتفاع با روزهای طولانی تر (نور بیشتر آفتاب)، دمای بالاتر و شب های گرم تر (که خواب را دشوارتر می کند) زندگی می کنند، خطر بروز افسردگی تابستانی در آن ها بیشتر است.

 

۶- نمی توانید خود را با روال تابستانی هماهنگ کنید 

تغییر برنامه های زندگی در فصل تابستان به دلایل مختلفی مثل تعطیلی مدارس فرزندان و بیشتر شدن سفرها و در نتیجه تغییر کردن روال معمول زندگی می تواند باعث بدخلق شدن شما شود. این تغییرات ناگهانی ممکن است منجر به افسردگی فصلی شود.

 

افسردگی تابستانی مانند نوع زمستانی آن، در همان زمان دوباره به سراغ شخص می آید‎

 

۷- برای شاد بودن خود را تحت فشار احساس می کنید 

تبلیغات، لباس ها و حتی گوینده های رادیو و تلویزیون به شما می گویند تابستان یعنی تفریح و شادی. از آنجایی که همه چیز و همه کس به شما یادآوری می کند تابستان وقت شاد بودن است، این مسأله فشار و اضطراب ناشی از احساس افسردگی را در شما دوچندان می کند. در این حالت با خود فکر می کنید باید شاید باشید اما نیستید پس مشکل کجاست. در حالی که بسیاری از مردم از روزهای گرم تابستان لذت می برند، افرادی که دچار افسردگی تابستانی هستند درون خود احساس تنهایی می کنند.

 

۸- سر و کله ی آلرژی هایتان پیدا می شود 

تحقیقات جدید نشان می دهد میان آلرژی و افسردگی ارتباط وجود دارد. گزارش ها حاکی از آن است که خطر بروز افسردگی در افرادی که از آلرژی های شدید رنج می برند دو برابر بیشتر از کسانی است که مبتلا به آلرژی نیستند.

 

کسانی که به سموم محیطی حساس هستند در روزهای گرم اوقات سخت تری را سپری می کنند چون باد ملایم و دمای هوا مواد محرکی را در هوا پخش می کند که باعث التهاب مغزی شده و این مسأله منجر به بدخلقی و افسردگی می شود.

 

۹- لباس های تابستانی را دوست ندارید 

تابستان فصل شنا و استخر و لباس های خنک و باز است، بنابراین اگر مبتلا به اختلال خود زشت انگاری باشید، از پوشیدن لباس های باز تابستانی یا مخصوص شنا خوش تان نمی آید، به همین خاطر تک تک روزهای تابستان به شما یادآوری می کند ظاهر بدی دارید (البته این تصور غلط شما است). همین مسأله می تواند باعث بدخلق شدن این افراد شود تا زمانی که با سرد شدن هوا وقت پوشیدن لباس های گرم فرا برسد.

 

۱۰- علائم افسردگی را دارید 

علاوه بر علائمی که ذکر شد، به دنبال نشانه های نوع معمول افسردگی هم در خودتان باشید، مثل بدخلقی مداوم، حساس شدن، گریه های بی دلیل، کاهش میل جنسی، رخوت و خواب آلودگی در سرتاسر روز، سخت شدن تمرکز و زیاد شدن اشتها به ویژه میل به خوردن مواد کربوهیدرات دار.

 

چند راهکار برای مقابله با افسردگی تابستانی 

اگر فکر می کنید دچار افسردگی تابستانی هستید، با این روش ها می توانید حال خود را بهتر کنید:

 

به طور منظم هر روز صبح زود ورزش کنید.

از نور خورشید و گرما دوری کنید.

خواب شبانه را در اولویت خود قرار دهید.

 

به اندازه ی کافی آب بنوشید و رژیم غذایی ای با تمرکز بر میوه ها و سبزیجات داشته باشید.

کنش گرا باشید. انفعال اضطراب را افزایش می دهد. همه ی ما باید این احساس را داشته باشیم که توانایی کنترل اتفاقات زندگی خود را داریم. این مسأله به ما قدرت می بخشد.

 

اجتماعی باشید. وجود یک سیستم حمایتی مناسب می تواند به شما کمک کند نگاه دیگری به محیط اطراف خود داشته باشید.

 

در یک فهرست سه اتفاق مثبتی که در هر روز برایتان رخ داده را بنویسید و به عوامل ایجاد این اتفاقات مثبت فکر کنید. وقتی روی شادی تمرکز داشته باشید، خود را در معرض احساسات مثبت قرار می دهید و به این ترتیب نگرش تان به دنیای اطراف تان تغییر خواهد کرد.

 

منبع: روزیاتو

 

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