During the cold seasons, many people feel depressed and, when symptoms worsen, wonder what helps against winter depression. Typically, the condition appears in the fall and winter months and fades in the spring, depending on how severe it is. In addition, daylight and weather changes, which occur primarily in winter, trigger mild to moderate forms of depression. With such a seasonal pattern and lack of sunlight, many just want to stay under the covers and feel moodless and lacking in energy. Fortunately, there are effective measures and steps that can counteract moodiness or melancholy. Here are some useful tips that anyone affected can follow to help themselves.
What symptoms are typical and what helps against winter depression?
After you have theChristmas tree disposed of or compostedand radio stations have postponed the cheerful Christmas music until the next winter season, melancholy in January is not uncommon. It accordingly becomes more difficult to get out of bed, and when you do, your mood resembles the landscape - cold, dark and unpleasant. During such a lull it is even possible to gain a few kilos, although the weight gain can become much worse. Additionally, the darker days can disrupt the body's internal "clock" or circadian rhythm and affect the parts of the brain that produce hormones such as serotonin and melatonin. But how can you tell if you are affected by seasonal depression?
It is believed that changes in fall and winter, such as fewer hours of daylight, can negatively impact mood. The main symptoms are manifested in many people by the following conditions:
- Having difficulty waking up and sleeping more than usual
- feeling tired and lethargic
- feeling hungrier than usual and craving thick, sugary carbohydrates
- gain weight
- Have difficulty staying connected with family and friends
- feeling anxious, irritable and depressed
- Have difficulty concentrating or making decisions
- Lose interest in sex
- move heavily, sluggishly and slowly
- feeling helpless or even having suicidal thoughts
Some people find that light therapy helps relieve their symptoms. This involves using an artificial light box to mimic the effects of sunlight during the darker winter months. So one solution is to get as much sunlight as possible. Light enters the eye and activates the internal clock, which is similar to what controls seasonal mating and hibernation in animals. Other treatment options include cognitive behavioral therapy or antidepressants. However, there are other ways to help yourself, and here are some ideas to help you overcome winter depression more easily.
Self-help tips for seasonal psychological crises
As mentioned above, there are some methods you can try to help yourself with symptoms of seasonal affective disorder. Even if you don't necessarily suffer from it, these tips can help you take care of yourself during the winter months.
- More in daylightmove and do exercises– Get ready for a walk, swim indoors or go to the gym. Exercise can work just as well as antidepressants in combating mild to moderate depression. If the reduction in daylight hours affects your mood, try to make the most of it. What helps with winter depression? – Go outside if you can. Even a cloudy day provides your body with the light it craves. Whether first thing after getting up or as a stopover during your lunch break, dress warmly and get out into nature!
- Itselfeat healthy– In addition to maintaining your exercise level, one improveshealthy, balanced dietmood and energy levels during the winter months. Complex carbohydrates like whole grains can boost your energy and are vital year-round. Deep green or orange fruits and vegetables like broccoli, kale, and carrots have nutrients that can also promote better moods and overall health. However, avoid alcohol as it can worsen symptoms.
- NaturalLet sunlight in– If you work indoors, try to allow as much sunlight into your work environment as possible. Open any curtains or blinds and sit by a window if you can. So you can not only make your surroundings brighter, but also try to brighten up the outside world with someBring in houseplants, to make you feel a little closer to nature.
- establish contacts– Maintain social relationships by making phone calls, setting up a video chat, or writing short text messages. Checking in with other people improves the mood on both sides.
What else helps against winter depression?
When you're feeling depressed, it's especially important to remember to stay positive. In times of constant negative messages, strive for a positive attitude and move forward with determination and hope. Participate in activities that are positive, heartwarming, stress-reducing, and laugh-inducing. Try to imagine that you will get through this condition. Here are some other simple measures that can help you stay positive:
- Remember that things won't be this way forever.
- Remember the good in your life.
- Limit TV time and watch more funny videos.
- Take care of your neighbors and stay healthy.
- Give someone something that will bring them joy.
- Use the newfound time.
- Generally practice random acts and try to remain friendly.
Stay organized with a schedule and keep a journal
Everyone can think of reasons why they shouldn't get something done, but creating and sticking to a schedule can help avoid isolation and dwelling that leaves you feeling low. So it can be helpful to plan ahead for these difficult days. This might mean stocking up on things you need or, for example, freezing meals in case you don't feel like cooking. You might also consider rescheduling meetings or events to another time, or planning some relaxing activities. Maintaining a regular schedule also improves sleep. This can help relieve symptoms of seasonal affective disorder.
Additionally, writing down your thoughts can have a positive effect on your mood. It can help you get some of your negative feelings out of your system. This will help you prioritize life's problems and identify your depression triggers. Include your thoughts, feelings, and concerns in your journal. A good time to do this is at night so you can reflect on everything that is happening in thelast 24 hourshappened. You can keep a diary either on paper or with an app on your phone. By noting your symptoms, you can identify any patterns. This way you will better understand what helps against winter depression.
Prevent vitamin deficiency and talk to a doctor or psychotherapist
Get enough vitamin D, as a deficiency can also be a risk factor for depressive symptoms. Low vitamin D levels can be common in people with seasonal affective disorder due to low dietary intake or not enough sun exposure. Experts don't know exactly whether taking vitamin D supplements can relieve symptoms. However, making sure you get enough sunlight during the day and including vitamin D-rich foods in your diet can help. Sun rays are a source of vitamin D, which is linked to sharper thinking and better emotional health. Talk to your doctor about testing your vitamin D levels and whether supplements are right for you.
If you have been experiencing signs of seasonal mental disorder for more than two weeks and the lifestyle changes described above are not helping to relieve symptoms, it may be time to talk to a therapist or contact a behavioral health specialist. Depression can be a serious illness and the longer treatment is delayed, the more difficult recovery is.
