{"id":11749,"date":"2019-11-01T00:00:58","date_gmt":"2019-11-01T04:00:58","guid":{"rendered":"http:\/\/www.hancockregionalhospital.org\/?p=11749"},"modified":"2019-11-01T00:00:58","modified_gmt":"2019-11-01T04:00:58","slug":"how-to-stay-ahead-of-seasonal-depression","status":"publish","type":"post","link":"https:\/\/www.hancockhealth.org\/es\/2019\/11\/how-to-stay-ahead-of-seasonal-depression\/","title":{"rendered":"C\u00f3mo adelantarse a la depresi\u00f3n estacional"},"content":{"rendered":"<div class=\"container mx-auto   wordpress-block wordpress- core-\"><span style=\"font-weight: 400;\">Hay fr\u00edo en el aire, escarcha en los autos por la ma\u00f1ana y afuera oscurece antes de las 7 pm El invierno est\u00e1 oficialmente a la vuelta de la esquina y con \u00e9l, la depresi\u00f3n estacional (tambi\u00e9n conocida como trastorno afectivo estacional o <\/span><a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/seasonal-affective-disorder\/symptoms-causes\/syc-20364651\"><span style=\"font-weight: 400;\">TRISTE<\/span><\/a><span style=\"font-weight: 400;\">). Para muchos, este tipo de depresi\u00f3n comienza en oto\u00f1o y dura todo el invierno. Es causado por el cambio de estaciones.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">El SAD puede provocar efectos secundarios como dormir demasiado, cambios en el apetito, aumento de peso, falta de energ\u00eda y fatiga, as\u00ed como aumento de la irritabilidad y cambios de humor. El fr\u00edo y las inclemencias del tiempo pueden ser bastante dif\u00edciles antes de que se sumen s\u00edntomas como estos. Este a\u00f1o, planifique con anticipaci\u00f3n probar algunos de los siguientes m\u00e9todos, de forma regular, para ayudar a mantener alejado el SAD. Establece estas rutinas ahora, antes de que tu estado de \u00e1nimo y tu motivaci\u00f3n caigan en picada.<\/span><\/p>\n<p><b>Pruebe la fototerapia<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A medida que perdemos luz en el invierno, tambi\u00e9n podemos perder el equilibrio de nuestra <\/span><a href=\"https:\/\/www.health.harvard.edu\/blog\/seasonal-affective-disorder-bring-on-the-light-201212215663\"><span style=\"font-weight: 400;\">ritmo circadiano<\/span><\/a><span style=\"font-weight: 400;\">, que est\u00e1 regulado por la luz del d\u00eda y la oscuridad. Cuanto menos expuestos estemos a la luz, menos capacidad tendremos para mantener este ritmo. Usando un especial <\/span><a href=\"https:\/\/www.health.harvard.edu\/blog\/seasonal-affective-disorder-bring-on-the-light-201212215663\"><span style=\"font-weight: 400;\">caja ligera<\/span><\/a><span style=\"font-weight: 400;\"> que emite luz de alta intensidad, podemos intentar recuperar nuestro ritmo natural y a su vez sentirnos un poco mejor y m\u00e1s equilibrados durante los meses de invierno.\u00a0<\/span><\/p>\n<p><b>Sal afuera<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aunque puede haber un poco de aire fresco, estar al aire libre puede proporcionarle efectos que mejoran su estado de \u00e1nimo, as\u00ed que abr\u00edguese y salga a caminar, trotar o incluso sentarse en el porche a tomar un caf\u00e9. Estar al aire libre durante el d\u00eda y exponerse a la luz del sol, incluso al sol de invierno, puede mejorar el estado de \u00e1nimo y ayudar <\/span><a href=\"http:\/\/mentalfloss.com\/article\/60632\/11-scientific-reasons-why-being-nature-relaxing\"><span style=\"font-weight: 400;\">aumentar la serotonina<\/span><\/a><span style=\"font-weight: 400;\"> niveles.\u00a0<\/span><\/p>\n<p><b>Exercise (Outside if Possible)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Se sabe que el ejercicio mejora el estado de \u00e1nimo y ayuda <\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/HealthyLiving\/exercise-and-mood\"><span style=\"font-weight: 400;\">contrarrestar la ansiedad y la depresi\u00f3n<\/span><\/a><span style=\"font-weight: 400;\">, y si bien puede que no sea una cura para estos trastornos, es una forma de tratamiento. Agregue estar al aire libre y estar\u00e1 duplicando la actividad que mejora el estado de \u00e1nimo para ayudarlo a superar la depresi\u00f3n estacional. El ejercicio al aire libre puede ayudar a mejorar la autoestima, reducir la tensi\u00f3n y los sentimientos de ansiedad y aumentar la energ\u00eda. Tambi\u00e9n lo expone a la vitamina D necesaria, que puede ayudar a combatir las enfermedades y la depresi\u00f3n.\u00a0<\/span><\/p>\n<p><b>Cambie sus horas de trabajo<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Despertarse cuando est\u00e1 oscuro y salir del trabajo cuando est\u00e1 oscuro no es un ciclo f\u00e1cil durante el invierno. Si trabaja de forma remota, tiene un horario de oficina flexible o puede hablar con su jefe sobre cambiar su horario, puede intentar obtener m\u00e1s luz del d\u00eda comenzando a trabajar m\u00e1s tarde o comenzando temprano y saliendo antes de que oscurezca.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Si esta opci\u00f3n no est\u00e1 disponible para usted, intente llevar su almuerzo a alg\u00fan lugar con ventanas, o al aire libre si no hace demasiado fr\u00edo, para asegurarse de recibir la mayor cantidad de luz natural posible.\u00a0<\/span><\/p>\n<p><b>Consigue tu sue\u00f1o reparador<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dormir es importante para nuestra salud durante todo el a\u00f1o, pero especialmente importante durante una \u00e9poca en la que somos m\u00e1s propensos a sentirnos cansados, deprimidos e irritables. Obtener las ocho horas recomendadas es un buen punto de partida, pero puede resultar dif\u00edcil. Triste puede <\/span><a href=\"https:\/\/www.tuck.com\/seasonal-affective-disorder\/\"><span style=\"font-weight: 400;\">impactar la calidad del sue\u00f1o <\/span><\/a><span style=\"font-weight: 400;\">y provocar p\u00e9rdida de sue\u00f1o.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Para asegurarse de dormir profundamente toda la noche, pruebe algunas de las terapias enumeradas anteriormente para cansarse durante el d\u00eda. La melatonina puede ayudarle a reequilibrar y facilitar un sue\u00f1o regular. y ciertos<\/span><a href=\"https:\/\/www.huffpost.com\/entry\/yoga-for-sleep_n_3505226\"><span style=\"font-weight: 400;\"> posiciones de yoga<\/span><\/a><span style=\"font-weight: 400;\"> y las secuencias pueden ayudarte a adentrarte en el pa\u00eds de los sue\u00f1os.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Solo aseg\u00farese de obtener la cantidad recomendada y no demasiada. Es f\u00e1cil quedarse dormido cuando se siente deprimido o deprimido.\u00a0<\/span><\/p>\n<p><b>Se social<\/b><span style=\"font-weight: 400;\">\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Durante el invierno, salir con amigos puede no ser tan f\u00e1cil como cuando hac\u00eda 75 y hac\u00eda sol. Hace fr\u00edo, est\u00e1 oscuro y ya estamos luchando por tener la energ\u00eda que ten\u00edamos hace unos meses. Sin embargo, pasar tan solo 15 minutos con sus seres queridos en un <\/span><a href=\"https:\/\/www.everydayhealth.com\/hs\/major-depression-living-well\/being-social-is-key-to-depression-recovery\/\"><span style=\"font-weight: 400;\">entorno social<\/span><\/a><span style=\"font-weight: 400;\"> puede aumentar la autoestima, disminuir los sentimientos de depresi\u00f3n y aumentar los niveles de serotonina. As\u00ed que reserva un tiempo con tus amigos en el calendario, cada semana si es posible.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Antic\u00edpese a la depresi\u00f3n estacional este a\u00f1o con estos consejos, y si su estado de \u00e1nimo empeora o se siente deprimido sin alivio, comun\u00edquese con <\/span><a href=\"https:\/\/www.hancockhealth.org\/es\/find-a-doctor\/\"><span style=\"font-weight: 400;\">tu doctor.<\/span><\/a><\/div>","protected":false},"excerpt":{"rendered":"<p>There\u2019s a chill in the air, frost on cars in the morning, and it\u2019s getting dark outside before 7 p.m. Winter is officially around the corner, and with it, seasonal [&hellip;]<\/p>\n","protected":false},"author":6,"featured_media":11750,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_tec_requires_first_save":true,"_EventAllDay":false,"_EventTimezone":"","_EventStartDate":"","_EventEndDate":"","_EventStartDateUTC":"","_EventEndDateUTC":"","_EventShowMap":false,"_EventShowMapLink":false,"_EventURL":"","_EventCost":"","_EventCostDescription":"","_EventCurrencySymbol":"","_EventCurrencyCode":"","_EventCurrencyPosition":"","_EventDateTimeSeparator":"","_EventTimeRangeSeparator":"","_EventOrganizerID":[],"_EventVenueID":[],"_OrganizerEmail":"","_OrganizerPhone":"","_OrganizerWebsite":"","_VenueAddress":"","_VenueCity":"","_VenueCountry":"","_VenueProvince":"","_VenueState":"","_VenueZip":"","_VenuePhone":"","_VenueURL":"","_VenueStateProvince":"","_VenueLat":"","_VenueLng":"","_VenueShowMap":false,"_VenueShowMapLink":false,"_tribe_blocks_recurrence_rules":"","_tribe_blocks_recurrence_description":"","_tribe_blocks_recurrence_exclusions":"","footnotes":""},"categories":[386],"tags":[],"service":[],"class_list":["post-11749","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news"],"acf":{"featured_image":11750,"page_title":"","sub_header":"","display_overlay":false},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - 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