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Couple at the coast in winter- Pärchen am Strand im Winter
Causes of depression, Treatment of depression

Winter depression

Depression is a serious mental health condition that affects millions of people worldwide. For many people, depression is a seasonal disorder, with symptoms worsening during the winter months. Such disorders are referred to as seasonal affective disorders (SAD).

Winter depression is a form of SAD that is linked to the change of seasons, usually beginning in autumn and continuing into winter. The symptoms persist continuously for at least 14 days. According to Prof. Dr. Hegerl from the German Depression Aid Association (Deutsche Depressionshilfe), around 1–2 % of the population suffers from winter depression. This is distinct from people who experience low mood or the “winter blues” during the winter months: the symptoms here are much less severe and not present all the time. Unlike depression, the winter blues have little to no impact on the everyday lives of those affected.

It is believed that winter depression is triggered by changes in the levels of certain brain chemicals such as serotonin and melatonin, which are influenced by the reduced amount of sunlight during the winter months.

 

Winter depression – symptoms

Symptoms of SAD can include feelings of sadness, hopelessness and a loss of interest in activities that were once enjoyable. Other symptoms may include fatigue, difficulty concentrating, changes in appetite and sleeping habits, and feelings of worthlessness or guilt. These symptoms can have a significant impact on a person’s daily life and make it difficult to work, study or maintain relationships.

Self-test: Do I have depression?

 

Winter depression – what can you do?

There are various treatment options for SAD. The most common treatment is light therapy, which involves exposing yourself to bright light for a certain amount of time each day. Light therapy is believed to increase serotonin levels in the brain, which can help improve mood and energy levels.

Another treatment option for winter depression is cognitive behavioural therapy, which helps to change negative thoughts and behaviours. Medications such as antidepressants can also help to regulate brain chemicals and improve mood.

In addition to seeking professional help, there are ways to help yourself reduce symptoms.

  • Plenty of natural light – e.g. by spending time in nature or sitting by a window
  • Regular exercise – proven to improve mood and energy levels
  • Relaxation techniques – yoga and meditation train mindfulness and help reduce negative thoughts
  • Healthy diet – fresh food provides new energy, and preparing it is a nice activity for grey days
  • Get enough sleep
  • Avoiding alcohol and caffeine

 

Professional help

It is important to remember that depression is a treatable condition. If you or someone you know is experiencing symptoms of SAD, it is important to seek professional help. A qualified mental health professional can help develop a treatment plan tailored to individual needs. Such a plan helps those affected to manage their symptoms and improve their overall well-being. Digital psychotherapy is a quick way to get professional help for winter depression. It provides extensive knowledge about the condition and teaches various coping techniques.

Digital psychotherapy: find out more

 

Summary

In summary, depression is a serious mental illness that can manifest itself through various, often severe symptoms. Winter depression, a seasonal affective disorder (SAD), is a form of depression that is linked to the change of seasons and usually begins in autumn and continues into winter. It lasts for at least two weeks.

The causes of winter depression are not fully understood, but it is likely related to lower levels of certain brain chemicals that are affected by the reduced sunlight during the winter months. There are various treatment options for winter depression, including light therapy, cognitive behavioural therapy and medication, as well as self-help measures. It is important to remember that depression is a treatable condition and that help is available for those struggling with the symptoms.

Treating depression – find out more

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Burnout & Depression
Psychoeducation

Burnout or depression

Burnout and depression are two mental health issues that have become increasingly common in recent years. Although the terms are used synonymously, they refer to different conditions.

The difference between burnout and depression: Burnout is physical and emotional exhaustion caused by prolonged stress or overwork, while depression is a mood disorder characterised by persistent feelings of sadness or loss of interest in activities that were once enjoyable.

 

Burnout typically occurs when a person feels overwhelmed, whether due to work pressure or personal commitments such as caring for family members. Symptoms can include fatigue, irritability, difficulty concentrating and a decline in motivation. It is important to recognise these signs early so that you can take steps to reduce your stress levels before they get out of control. Taking breaks throughout the day, setting realistic goals and expectations, getting enough sleep every night and exercising regularly are effective ways to manage burnout symptoms.

Read more about burnout

Depression, on the other hand, is often triggered by life events such as divorce or job loss, but can also occur without any obvious cause. People suffering from depression may feel hopeless, empty or guilty, often have trouble sleeping and have little energy. They suffer from frequent headaches and stomach aches, have difficulty concentrating, withdraw from social activities and lose interest in hobbies they used to enjoy. Depression requires professional help because it cannot be overcome easily. Treatment options range from therapy (cognitive behavioural therapy has proven particularly helpful) to medication such as antidepressants, which restore the balance of neurotransmitters involved in regulating emotions (however, this should always be discussed with a doctor first).

Self-test: Do I have depression?

It is important to remember that both burnout and depression are treatable if detected early enough. So don’t hesitate to seek help if you think you may be affected by either of these problems . Talking about how you feel can make a big difference! In addition, everyone can change their lifestyle, regardless of whether they suffer from mental health problems or not: eat balanced meals with plenty of fresh fruit and vegetables, exercise regularly (even a walk is enough), practise relaxation techniques such as yoga and meditation, avoid drugs and alcohol, etc.

All these things together should lead to us feeling happier and healthier overall!

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Pregnant woman - Schwangere
Causes of depression, Treatment of depression

Pregnancy depression

If you are pregnant, you may already know all about postpartum depression (also known as postnatal depression), which can occur after the birth of a child. However, depression is not uncommon during pregnancy either. Pregnancy is accompanied by hormonal changes that affect brain chemistry in a way that can cause anxiety and depression during pregnancy. According to AOK Saxony-Anhalt, around 12 % of pregnant women are affected by so-called prenatal depression.

 

Risk factors for prenatal depression

Since we have established that depression is quite common during pregnancy, we should now discuss who is more susceptible to it. Just as every woman experiences pregnancy differently, not every woman will be prone to depressive episodes during pregnancy.

In general, your risk of prenatal depression is higher if you have had some of the following experiences:

  • You have experienced depression or a depressive episode in the past.
  • You have struggled with anxiety or are still struggling with it.
  • You lack support from people close to you.
  • Your pregnancy is unplanned and does not fit into your life plan.
  • You are going through a traumatic or difficult time in your life, such as a divorce.
  • You are affected by domestic violence.

However, this does not mean that every woman who suffers from postnatal depression must have had one of these experiences. Sometimes, prenatal depression can develop even under the best circumstances.

Since pregnancy is a very emotional state, we will now try to classify the symptoms of depression.

 

The most common signs of pregnancy depression

First of all, the symptoms of prenatal depression are the same as those that can generally occur with depression:

  • Sadness or hopelessness
  • Feeling overwhelmed
  • Sleep disturbances and reduced energy
  • Changes in appetite and libido
  • Physical pain, e.g. headaches or stomach aches

There are also some more specific indicators of depression during pregnancy:

  • Low self-esteem or self-doubt regarding future parenthood
  • Lack of anticipation or connection with the unborn baby
  • Thoughts or fears of harming oneself or the unborn baby
  • A desire to drink alcohol, smoke or even take drugs despite being pregnant

In severe cases, even thoughts of suicide or self-harm

While it is not always possible to prevent depression during pregnancy, there are steps you can take during your pregnancy to reduce your risk.

 

Professional help

Pregnant women who are experiencing symptoms of depression should seek professional help. Treatment may include counselling, psychotherapy, medication, lifestyle changes, or a combination of all three.

Doctors or therapists can help you decide which form of treatment is best for you and your baby. When considering medication, it is essential to clarify and weigh up the possible risks to your unborn baby.

Regarding possible psychotherapeutic treatment, cognitive behavioural therapy (CBT) has been shown to reduce depressive symptoms in both pregnant women and mothers suffering from postpartum depression after giving birth.

 

Self-help

In addition to seeking professional help, there are several self-help strategies you can use during pregnancy if you feel overwhelmed by negative feelings:

  • Contact close friends and family: Having someone you trust nearby can provide emotional support during difficult times.
  • Practise mindfulness: Focusing your attention on the present moment without judgement helps to bring your awareness back into balance.
  • Be active: Exercise releases endorphins, which naturally lift your mood.
  • Get creative: Creative activities such as writing poetry or painting have proven helpful in dealing with negative feelings.
  • Take breaks: Take time out from your daily responsibilities to gain some much-needed distance from your worries.
  • Seek additional resources: Talking to a professional who has experience in treating mental health issues during pregnancy can also be invaluable!

Depression during pregnancy is a serious problem, but it is highly treatable if both the expectant mother and her healthcare providers take the right steps early on!

Self-help with digital psychotherapy: find out more

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Basics of depression, Diagnosis of depression, Psychoeducation

What is burnout?

Unlike depression, burnout is associated with chronic work-related stress. According to international guidelines, burnout consists of:
1. A feeling of exhaustion
2. An increasing mental distance or negative attitude towards one’s own work (also referred to as “cynicism” or “depersonalisation”)
3. Reduced professional performance

Exhaustion refers to a state in which one feels drained and physically overwhelmed. Those affected also usually report low energy levels and a depressed mood. Depersonalisation is characterised by a lack of attachment to the workplace, withdrawal and a lack of motivation. Reduced professional performance is often due to a loss of self-confidence or a general lack of motivation.

Of all the components of burnout, emotional exhaustion is the biggest predictor of a depressive episode. But how do burnout and depression differ?

Difference between depression and burnout

In some ways, depression and burnout are very similar: fatigue, exhaustion, loss of motivation, feeling more irritable than usual, loss of sleep – the list of overlapping symptoms is long. However, there are also some important differences.

Burnout is explicitly defined as a work-related stress condition. Someone may feel terribly unmotivated and stressed at work but have no problems in their family life: the negative state does not necessarily affect all areas of life. Depression, on the other hand, “penetrates” all areas of a person’s life. Family life suffers, work performance suffers, and personal self-esteem also suffers. No specific situation or place is needed to “trigger” depression – it is a permanent condition.

Nevertheless, scientists are still struggling to reach a consensus on whether the two conditions are completely different phenomena or whether burnout is merely a subform of depression. For example, is burnout a stage in the development of depression, or does existing depression negatively affect work and thus cause burnout? The truth is that there are studies that support both hypotheses.
Precisely because of these significant overlaps, it is worth talking about burnout when discussing depression, as well as the relationship between work and depression in general.

Signs of burnout

Each of the above burnout characteristics can manifest itself with different symptoms. It is best to recognise these quickly, because the path from stress symptoms to burnout is fairly straightforward. Below are some of the most important signs of burnout.

Exhaustion

  • Declining cognitive abilities: Those affected forget things, cannot concentrate or have a short attention span.
  • Sleep disturbances: Those affected cannot fall asleep, wake up early or need more sleep than usual and wake up tired.
  • Changes in appetite: Burnout is often associated with loss of appetite or feeling constantly hungry.
  • Physical symptoms and changes in general health: Constant stress is harmful to the immune system, making those affected more susceptible to infections, colds, flu-like symptoms, allergies, etc. Changes in heart rate or breathing, as well as tremors, dizziness, chest pain and fatigue are also signs of general exhaustion.
  • Mood swings: Those affected experience sudden waves of anxiety, sadness, irritability or anger.

Cynicism (an increasing mental distance or negative attitude towards one’s own work)

  • Avoiding social situations/sudden change in social contact at work: Skipping lunch or other social gatherings with colleagues, closing the office door or communicating with increased negative emotions (e.g. sudden unexplained anger towards others). This leads to a feeling of isolation and apathy.
  • Generally poor attitude towards work: feeling of meaninglessness and lack of motivation to show up on time or take on new projects.

Reduced professional performance
Work performance and productivity decline, causing work to pile up and feel never-ending. Those affected seem unable to find the energy and solutions for tasks that were previously easy to complete.

Coping with burnout and depression in the workplace

Experiencing a severe depressive episode or struggling with burnout is extremely exhausting, especially in everyday working life. Many people do their best during a depressive episode, struggling to concentrate and keep up with work. However, untreated mental illness can prevent you from recovering properly and cause your symptoms to worsen. Below are some tips on how to deal with burnout or depression in the workplace.

Seek professional help.
Visit your GP and talk to them about how you are feeling. They may refer you to a mental health professional. Depression is treatable, and burnout can be a stepping stone to depression. Don’t underestimate your symptoms.

Plan ahead.
For future situations where your mental state is particularly unstable or you feel particularly down, find a place at work where you can go to sit quietly and take a few deep breaths. If possible, save a few days of holiday for emergencies. Talk to a colleague you trust and explain your situation so that they can support you in the future.

Take care of your general health.
Nutrition, exercise, sleep: these are all important factors for mental health. Make sure you get enough sleep and exercise in your daily routine. It may seem overwhelming to motivate yourself to change bad habits when you are in the midst of depression or burnout, but this is a matter of prioritisation: your health is more important than any appointment or job. Stable physical and mental health gives you the ability to be flexible and persistent and to face the high demands of the world.

Take time for the things/people you love.
People often get stuck in a rut. The days all look the same, work is boring and demanding, and overtime is part of life. If you have a hobby that you have lost touch with or goals that you have forgotten, you could take them up again. Perhaps you painted as a child, played an instrument, love hiking, always wanted to learn to ski or read more books? It would be nice to have a non-work-related goal or hobby. Setting priorities is not a sign of selfishness or weakness. It is actively caring about your own well-being.

Don’t be afraid of change.
Try to think about changing jobs. What would you like to do, where would you like to be, what are your skills, do you need to improve some of your skills or learn new ones to improve your chances? If you don’t like your current job and feel unmotivated, you may be able to change your perspective: from “just a job” to “a stepping stone to a better future”.

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