Winter depression can occur especially in the dark season. Here you can find out exactly what the phenomenon is, what helps and how to avoid winter depression!
What is winter depression?
Winter depression occurs mainly in the dark season, i.e. in autumn and winter. It is therefore a so-called seasonal-dependent disorder ("SAD"). Those affected feel tired, listless and melancholy due to the uncomfortable cold and darkness. Experts suspect that the lack of light in winter is the main cause of depression, but hormones, genes and stress are also risk factors.
Why does little light cause winter depression?
When it gets dark outside, the hormone melatonin is released in the body, which makes us sleepy and depresses our mood. Due to the low light intensity in winter, more melatonin is generally released in the dark season, which increases the risk of depression.
Depression: does serotonin cause illness?
The "happiness hormone" serotonin also seems to be involved in the development of winter depression. Because the body converts serotonin, which, among other things, puts us in a good mood, into melatonin – this process also affects the mind.
What are the symptoms of depression in winter?
Most of time winter depression causes the following symptoms:
- Bad mood
- fatigue
- melancholy
- General listlessness
- Exhaustion
- Irritability
- Listlessness
- More desire for sweets
The symptoms often resemble those of spring fatigue. Keep the symptoms of depression longer than two weeks, a doctor should be consulted.
With light therapy against depression in winter
One of the most frequently used therapies against winter depression is the irradiation of the affected person with daylight (light therapy). The person concerned is placed in front of a special lamp with white light that has no UV component. In light therapy, the strength of the light is usually around 10,000 lux – this corresponds to the brightness of a summer day in the shade.
Bad mood: what other treatment can help against winter depression?
In addition to light therapy a combination of other treatments will also help. These include:
- Therapy sessions
- Daily walks in the fresh air
- Generally more exercise
- Integrate more "me time" into everyday life, which can be filled with hobbies or relaxation exercises, for example
- Medication (for severe depression)
Treatment against winter depression also works preventively.
Winter depression or winter blues?
There is also a milder form of winter depression: With the so-called winter blues you are usually listless and in a bad mood, but not yet depressed. Experts also speak of sub-syndromic SAD here.