The term jet lag indicates a series of depressive symptoms that can occur during a trip that involves a large change of time zone. Among the main ailments are fatigue, reduced alertness, loss of appetite, impaired cognition and sleep / wake cycle disorder (also known as circadian rhythm disorder). This temporary fatigue and insomnia may be enough to trigger a state of depression if you already tend to suffer from it. To deal with this, you need to take steps to keep yourself in a good mood as much as possible. Taking proactive measures before and during travel can also help manage these symptoms or a relapse of depression associated with jet lag.
Steps
Part 1 of 3: Facing the Moment
Step 1. Bring medications
If you are taking antidepressants, put them in your hand luggage and make sure you have enough for the whole trip; if you need more than you have, contact your doctor for a prescription.
Step 2. Get as much sleep as you feel necessary
When you travel you may be tempted to sleep less, consider the countless things to see and do; however, getting little rest only aggravates the symptoms.
- This means you need to know how many hours of sleep you need to feel good; maybe 7 is enough, but you may need even more, for example 8 or 9.
- If you know you have a hard time falling asleep when you are in new environments, you should make sure you simulate the home atmosphere as much as possible. For example, if you typically use a sound to fall asleep, do the same thing on an airplane; if you use a certain scent to facilitate rest and relaxation, such as lavender, take a bag with you.
- Try guided sleep meditation. You can find many smartphone applications that offer free meditation guides and you can use a specific one to help you fall asleep.
- Block all lights. Close the curtains to block outside light or wear an eye mask.
Step 3. Have someone to support you when you get to your destination
Seek support from friends or family you can talk to and who can help you manage symptoms as they develop. If you can, travel with someone you trust; if this is not possible, find at least one person who is willing to talk to you when you feel the need.
- For example, make sure your partner knows that you are nervous about a business trip alone and that you are worried about jet lag. You can also ask him to support you every night to help you feel more confident; you could ask him for example to call you every night at 9:30 because you feel a little nervous about having to make the journey.
- Or you can tell him that you need to go on a trip and that you are worried that jet lag will cause you to fall back into a state of depression, then ask him if you can call him when you are feeling down.
Step 4. Take some time for social relations and to be distracted
When you travel, you need to make sure you spend time with other people, whether they are friends, family or colleagues. If you're traveling alone, just going out for meals can help you improve your mood instead of eating alone in the room. Also, if you are a rather introverted person, be sure to schedule breaks so that you don't feel overwhelmed by emotions, especially if you are traveling in a very large group.
Step 5. Enjoy time for hobbies
If possible, take your favorite pastime with you, for example a book to read, playing cards or crochet; that way, you have something to have fun with in your free evening moments that can make you happier overall.
Step 6. Try meditation or the deep breathing.
If you feel depressed, you may even feel a little anxious; dedicates daily moments to these practices and refocuses the energies. Deep breathing is the simplest practice, it only takes a few moments to focus on the breath.
Close your eyes, inhale for a count of four, feel your belly filling with air and hold your breath for four seconds; then exhale for the same duration, feel your abdomen deflating and count to four again. Repeat until you begin to feel that you are calming down
Step 7. Don't worry if you want to go home
If you are simply not having fun because you are too depressed or do not like living in different situations than usual, there is no problem if you want to reduce the duration of the trip (unless it is a business trip that you cannot change). You may find that you feel too exhausted to be able to enjoy yourself in a pleasant place, so what's the point of complicating things?
Do not forget, however, that the effects of jet lag also occur after the trip; in this case, go out or do something fun at home to combat the melancholy state
Part 2 of 3: Taking Preventive Measures to Reduce Jet Lag
Step 1. Start changing your sleep-wake rhythm
Before embarking on your journey, you should gradually start sliding your sleep schedule to align it with where you are going. For example, if there is a 4-hour difference between where you are and where you need to go, start shifting your bedtime accordingly.
- If you have to go east, gradually start anticipating your bedtime. For example, if you are in New York and need to go to Scotland, there is a 5 hour difference; if you normally go to sleep at 10pm, in Scotland it is 3am. Try to bring the time you go to bed half an hour earlier and go to sleep at 9:30 pm (2:30 am at your destination); go to bed at 9pm the next night and so on, until you get closer and closer to your normal sleep time when you arrive at the new location.
- If you are traveling west, it can be a little more difficult to change your bedtime if you have to go to work at a certain time in the morning, as you tend to get up later and later.
Step 2. Make sure you check for any medical conditions
If you have any medical ailments, such as diabetes or breathing problems, you need to find ways to manage them properly before embarking on your journey. Don't forget to take your medicines and follow the doctor's instructions; if you have any difficulties, do not hesitate to contact the doctor.
If you're not in good health, jet lag can make things worse by causing you to experience mild depression
Step 3. Drink enough water
While traveling it is quite easy to become dehydrated, as you are not following your normal routine and the air on the plane is particularly dry. Dehydration can aggravate the effects of jet lag, so don't overlook this and make sure you drink properly. Once you pass the security check, buy a bottle of water or fill an empty one at the dispensers.
- Take the sodas that are offered to you during the trip, preferably choosing water or juice instead of alcohol, drinks or coffee, in order to better hydrate.
- Also, be sure to drink before you leave the house as well.
- You can also eat moisturizing foods, such as watermelons, cucumbers, tomatoes, oranges, and soups.
Step 4. Eat healthy
If you eat junk food while traveling, you can come to feel worse. Of course, you shouldn't change your usual diet too much (you might experience stomach upset otherwise), but choose healthier foods if possible to increase your overall sense of well-being.
Step 5. Take a different mode of transportation
If you know that jet lag is particularly burdensome for you, you should choose alternate, slower ways of getting around, such as the train or ship. Alternatively, stop somewhere halfway to your final destination; taking the journey slower can help you experience it better.
Part 3 of 3: Adapting to the New Timetable
Step 1. Use the light to your advantage
When you need to get up earlier than when you are at home, make sure there is enough light. This element can help the body adapt to the new schedule. If, on the other hand, you have to stay up more in the evening, try to stay in sunlight as much as possible in the evening to try to feel more alert.
Step 2. Avoid naps unless it's particularly early
It is likely that when you reach your final goal you will want to take a nap; however, if you sleep right away, you can compromise your next night's rest. If it's still pretty early, for example it's not 11am yet, you can take a nap, but sleeping later in the day could become a problem.
Step 3. Take melatonin
Some people find it helpful in coping with the new schedule; taking about 0.5 mg half an hour before going to bed helps to regulate the internal clock and adapt it to the new situation; makes you more sleepy and helps you doze off easier.
- Always consult your doctor before taking any new supplements.
- Melatonin is naturally produced by the body; it serves to indicate to the body that it is time to fall asleep and it is for this reason that some people find it useful to rest better.
- Also, long air travel reduces the body's production, making it more difficult to sleep.
- Do not drink alcohol when taking this supplement.
Step 4. Don't forget the other aspects of your routine
If you spend time reading the newspaper every morning, make sure it remains a habit even when you travel to the new location. Likewise, if you do half an hour of physical activity most days, make sure you stick to this commitment while traveling. Of course, you will need to make some changes from your usual routine, but keeping some of your normal daily activities as much as possible can help you keep in touch with your reality.
