What is Seasonal Depression?
Seasonal depression, or seasonal affective disorder (SAD), is a form of clinical depression triggered by seasonal changes. The disorder is often associated with decreased levels of serotonin, a neurotransmitter crucial for regulating mood. Lack of natural light in fall and winter can disrupt our internal body clock, which can lead to seasonal depression.
Signs and Symptoms
Symptoms of seasonal depression can be varied but are generally related to changes in mood and behavior. There is often a loss of interest in normally enjoyable activities, changes in sleeping or eating habits, and a prolonged feeling of hopelessness or irritability.
Common signs of seasonal depression include:
- Mood fluctuations such as melancholy, apathy or annoyance.
- A growing need for rest.
- Lethargy and lack of dynamism.
- An increased appetite, often oriented towards carbohydrate-rich foods such as bread, pasta or sweets, which can lead to weight gain.
- A desire to avoid social interactions and increased sensitivity to rejection.
- A decline in enthusiasm or pleasure in activities once enjoyed.
- With more overwhelming symptoms, feelings of defeat or worthlessness may also be observed.
These symptoms tend to reappear during the fall and winter months, when exposure to the sun is more limited.
The precise diagnosis must be made by a healthcare professional, taking into account the duration and severity of symptoms.
Strategies to Combat Seasonal Depression
Light therapy
Light therapy involves exposing yourself to an intense artificial light source. The goal is to simulate exposure to daylight, which can help regulate the production of serotonin and melatonin, hormones crucial for regulating mood and sleep. This can help “recalibrate” your body clock, reducing SAD symptoms.
Physical Exercise
Regular exercise can stimulate the production of neurotransmitters like endorphin, often called the happy hormone. A 2013 study even showed that exercise can be as effective as medication in treating depression long-term. It acts as a natural antidepressant by promoting the release of neurotransmitters that improve mood.
Diet
Specific nutrients like omega-3 fatty acids and vitamin D may play a role in modulating mood. Oily fish like salmon and mackerel, as well as chia and flax seeds, are excellent sources of omega-3. For vitamin D, you can turn to foods like eggs, cod liver and certain mushrooms. (See also the article: The link between food and emotions)
Useful Supplements
Taking supplements can be a viable route to supplementing your diet and helping to balance the levels of certain nutrients. There vitamin D and sources ofomega 3, is often recommended as supplements during the winter months when sun exposure is limited.
Meditation and Mindfulness
Meditation and mindfulness techniques can help reduce levels of the stress hormone cortisol. This may have a positive effect on mood and may complement other therapeutic approaches to treating seasonal depression.
Conclusion
Understanding seasonal depression is the first step to finding a way to manage it effectively. There are a multitude of evidence-based approaches that can help alleviate symptoms, from light therapy to changing your diet.
References
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Rosenthal, NE, et al. (1984). Seasonal affective disorder: A description of the syndrome and preliminary findings with light therapy. Archives of General Psychiatry, 41(1), 7280.
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Wirz-Justice, A., et al. (1996). Light treatment in seasonal and nonseasonal depression. Acta Psychiatrica Scandinavica, 94(4), 235246.
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Cooney, GM, et al. (2013). Exercise for depression. Mental Health and Physical Activity, 6(1), 110.
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Sarris, J., et al. (2016). Omega-3 for bipolar disorder: meta-analyses of use in mania and bipolar depression. Journal of Clinical Psychiatry, 77(1), e42e51.
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Penckofer, S., et al. (2010). Vitamin D and depression: Where is all the sunshine Issues in Mental Health Nursing, 31(6), 385393. .
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Hofmann, SG, et al. (2010). The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review. Journal of Consulting and Clinical Psychology, 78(2), 169183.