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.

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.

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.