As days get shorter and nights longer, many people start to feel a little low with subtle changes in their mood, energy and motivation. For many, these shifts might be more than hormonal; they might be dealing with winter depression, a form of Seasonal affective disorder. Seasonal affective disorders or SAD, only occur during cold and darker months. Recognising early signs and learning how to deal with mental health during this time can make a big difference in how one navigates through this.
Understanding winter depression
Winter depression is believed to be related to changes in light exposure and the body’s internal clock, or circadian rhythm. With little or no amount of sunlight available, our brains start to make less serotonin, a neurotransmitter that regulates mood, and starts to produce more melatonin, a hormone that promotes sleep. These significant chemical changes can lead to symptoms such as unwanted fatigue, sadness or lack of motivation to work. Anyone can go through winter depression, but it occurs more commonly in people who live far from the equator, where winters are longer and daylight, shorter.
In a simpler language, Seasonal affective disorder (SAD), winter type, is a seasonal pattern of recurrent major depressive episodes most commonly occurring in autumn or winter and remitting in spring/summer. The syndrome has been well-known for more than three decades, with light treatment being the treatment of first choice, according to NHS, UKResearch paper mentioned in National Institute of Healthhas carefully evaluated each and every possible treatment for this disease and in this research there were two models: they experience physical symptoms (like changes in sleep, appetite, and energy) and psychological symptoms (such as low mood or negative thinking). Different treatments target these vulnerabilities in different ways, which is why some people respond better to one therapy than another.Many people have benefited with bright light therapy, which is now considered the first-choice treatment. Antidepressants such as SSRI and bupropion have also shown positive results.
Production of melatonin – Melatonin is a hormone that makes you feel sleepy; in people with SAD, the body may produce it in higher-than-normal levelsProduction of serotonin – Serotonin is a hormone that affects your mood, appetite and sleep; a lack of sunlight may lead to lower serotonin levels, which is linked to feelings of depressionBody’s internal clock (circadian rhythm) – The body uses sunlight to time various important functions, such as when you wake up, so lower light levels during the winter may disrupt your body clock and lead to symptoms of SAD
Early signs to watch out for
Sadness: Most days, feeling down emotionally or for no apparent reasonsLoss of interest in other activities: Activities that we once enjoyed, seems dull and boringChanges in sleeping pattern: Sleeping more than usual or never wanting to get up; mornings are especially hard to face.Weight fluctuations and cravings: Many people develop cravings for carbohydrates or gain weight during winter months.
Strategies to protect your mental health
There are indeed some practical ways with which one can minimise the effect of Winter depression and keeping emotions in place. The following strategies can be implemented in daily life:Maximise sunlight exposure: Natural light can regulate mood. Even spending short periods outdoor, like going for a morning walk, sitting near a window and simply opening curtains during the day can enhance mental clarity.Stick to a routine: Keep a regular pattern of sleep, mealtimes, and activities, which can help maintain your body’s circadian rhythm. Going to bed and getting up at approximately the same time daily, planning your meals in advance, and planning small activities may provide you with a sense of control and stability that helps fight off seasonal mood changes.Consume balanced meals: Our favourite and comfort food sounds much appealing in winters, but a diet rich in vegetables, fruits, whole grains and omega-3 helps to maintain brain health, and enhances mood.Remember, it is nothing that cannot be reversed. With the right techniques, even seasonal affective disorder can be conquered.
