Seasonal depression is characteristic of the autumn and winter months, arising with the shortening of days and changes in temperatures, which can significantly affect the biological clock, appetite, circadian rhythm, and hormones. Sun exposure generally has a positive impact on human health, especially due to the production of melatonin (regulating sleep) and serotonin (the happiness hormone) in the brain.
There are many ways to combat this silent menace in the winter months, and one of them is exposure to natural light. If that's not feasible for any reason, there are also light therapies with so-called light boxes, where you expose yourself to artificial light at a certain intensity and duration to simulate the effects of natural light in the body. The duration of treatment will depend on how well you tolerate this type of light. Standard guidelines for using such a light source are 10,000 lux for 30 minutes every morning. If you don't notice improvement in symptoms after two weeks, talk to your doctor about supplements like Vitamin D, and in more severe cases, consider seasonal antidepressants.
In addition to light exposure, physical activity is a crucial ally in the fight against seasonal depression. The importance of physical activity and its benefits to human health need no explanation. Exercise releases endorphins, which improve mood, reduce stress, and promote overall well-being. Try to incorporate outdoor walks or indoor exercise into your daily or weekly routine.
Speaking of physical activities, a healthy and balanced diet is also closely linked to combating seasonal depression. There is much research showing the connection between mental health and nutrition, which is why the stomach is often called the second brain. You should increase the intake of foods rich in omega-3 fatty acids, Vitamin D, and B-vitamins. These nutrients can support neurotransmitters in the brain and help maintain emotional balance.
Regular sleep is another essential factor in the fight against seasonal depression. Try to maintain a regular sleep schedule, creating a calm and relaxing atmosphere before bedtime. Avoid stimulants like caffeine and electronic devices before sleep.
If the measures mentioned above don't help in the fight against seasonal depression, talking to a psychotherapist can provide various tools and techniques to overcome this type of depression. If necessary, they may refer you to a specialist (psychiatrist) for the introduction of seasonal antidepressants.
Last but not least, social support plays a crucial role in combating any form of depression. Talk to friends or family about your feelings. Connecting with others can provide support and understanding. It's important to understand that seasonal depression is not a rare phenomenon, and there are numerous resources and support available to those facing it. In tershouse you'll surely find at least a few people with the same problem who can offer understanding and support over tea. And remember: winter doesn't last forever :).
