I have come up with a few different ways to help me overcome Diurnal Mood Variation (DMV) that I am anxious to share with you. First for those who do not know what DMV is let me give you a brief explanation.
Diurnal mood variation is symptom of depression which can make the person feel more depressed in the morning and daytime hours and as the day progresses into afternoon, evening hours they feel better. It is more commonly related to those who suffer from a more severe form of depression. There is not too much information about what causes DMV, but from what I have read it entails an individual’s biological circadian rhythms (biological clock).
What is Circadian Rhythm? Circadian rhythm is still being researched, but what is known is that it is guided by hormonal release and natural patterns of variations in wakefulness, body temperature and blood pressure that the body develops through in the course of a 24-hour day. Humans and animals have an internal clock that is coordinated with light to dark cycles in the organism’s surroundings. The internal clock is what helps us get up at the same time every day and sometimes without an alarm clock. Our internal clock is situated in the brain’s hypothalamus and pineal gland, these glands release melatonin responding to information received from photoreceptors in the retina. At night time melatonin secretion rises and during the day it restrains it. It is also known that alterations in human’s daily schedules interfere with Circadian rhythms and that it aids in animals sleeping patterns.
Diurnal mood variation is not treated as a secluded symptom since often times it is part of many other symptoms associated with clinical depression. Many individuals who have DMV often have a major depressive disorder and are being treated through a professional, licensed mental health provider such a psychiatrist or psychologist. Individuals who would like to learn how they can go about treating it should discuss it with their doctor to learn about the appropriate treatments available to them. What I am doing to help me with my Diurnal Mood Variation.
I am doing a few different things to help me overcome DMV that so far have been working out well and I would like to share them with you.
First, I have been waking up at least an hour earlier than usual every morning, in the beginning that was a bit difficult for me but as my biological clock got use to it overtime it has become easier. I have a usual morning routine, a set schedule that I go by after I wake up. It includes having my two, sometimes three cups of coffee, shower, get dressed, internet time and make any needed phone calls.
Second, which is in my opinion the most important one, I get busy and productive throughout the day; I do things such as run my errands, shopping, and appointments. I do a lot of walking and I also try to pick a different spot everyday to have my lunch at. If I get done early doing everything I needed done, instead of going home I will take my laptop to the local library or Wi-Fi spot. The important thing for me is to keep busy during the daytime hours and out and about away from my home where I tend to be less productive and more idle which is like sending out an invitation for depressive symptoms to invade my time.
Third, by the time I get home I do my afternoon schedule, cook, tidy up my place, eat dinner, internet time, shower and watch my favorite T.V. shows which helps me wind down for bed time. Over the course of implementing this new routine it is becoming normal for me to function during daytime hours without feeling depressed and easing on into the afternoon with a stable mood which carries me into a restful evening and eventually a good night’s sleep.
For now this has been working better for me during the week days. It has been trying to put this to work on my weekends which, I have found now to be more prone to DMV symptoms. I suppose for me this might be mostly due to an open weekend as opposed to a scheduled one. In the coming months I will look into it some more. For now, I will give myself a big star and celebrate what I have accomplished with my Diurnal Mood Variation symptoms.