With the arrival of autumn, along with shorter days and cooler temperatures, many of us experience a certain lowering of mood. However, for some people, these seasonal changes trigger a much more serious problem – seasonal depression. Although often downplayed, this ailment can significantly affect quality of life. What is autumn depression and how to deal with it?
What is autumn depression?
Seasonal depression, also known as seasonal affective disorder (SAD), is a type of depression that occurs regularly during certain times of the year, most often in autumn and winter. It is characterized by recurring episodes of depression that subside with the onset of spring and summer.
Causes of autumn depression
Although the exact mechanisms of seasonal depression are not yet fully understood, researchers point to several key factors:
- Sunlight deficiency:
Missing sunlight disrupts the production of serotonin, a neurotransmitter responsible for regulating mood. - Changes in diurnal rhythms:
Shorter days and longer nights can disrupt the internal biological clock, leading to sleep and appetite disturbances. - Hormonal changes:
Seasonal changes can affect hormone levels, such as melatonin and cortisol, which are associated with mood and sleep. - Genetic factors:
Studies suggest that susceptibility to seasonal depression may have a genetic basis. - Other factors:
In addition, factors such as stress, social isolation, physical inactivity, and certain chronic diseases can contribute to the onset of seasonal depression.
Symptoms of seasonal depression
Symptoms of seasonal depression are varied and can vary from person to person. The most common are:
- Decreased mood:
Feelings of sadness, hopelessness, pessimism. - Decreased activity:
Loss of interest in previous pleasures, difficulty concentrating, decreased energy. - Sleep disorders:
Excessive sleepiness or insomnia. - Changes in appetite:
Increased appetite, especially for sweet foods, or loss of appetite. - Weight changes:
Weight gain or loss. - Fatigue:
Chronic feelings of fatigue and lack of energy. - Concentration problems:
Difficulty thinking clearly, forgetfulness. - Irritability:
Increased sensitivity to stimuli, easily irritated. - Muscle and joint pain:
Quite common complaints accompanying seasonal depression.
Diagnosis of seasonal depression
The diagnosis of seasonal depression is based on an interview conducted by a doctor or psychologist, in which the patient describes his symptoms. It is important to distinguish seasonal depression from other types of depression and other mental disorders.
Treatment of seasonal depression
Treatment for seasonal depression aims to alleviate symptoms and improve quality of life. Depending on the severity of symptoms, your doctor may recommend:
- Phototherapy:
The most common method of treatment, involving daily exposure to bright light of a certain wavelength. - Psychotherapy:
Cognitive-behavioral therapy can be helpful in changing negative thinking and behavioral patterns. - Pharmacotherapy:
In severe cases, the doctor may prescribe antidepressants. - Vitamin D supplementation:
Vitamin D deficiency can exacerbate symptoms of seasonal depression. - Lifestyle changes:
Regular physical activity, a healthy diet, adequate sleep and avoiding stimulants can significantly improve your mood.
How to deal with autumn depression?
In addition to drug treatment and psychotherapy, there are other ways to deal with autumn depression:
- Increase exposure to daylight:
Spend as much time as possible outdoors, even on cloudy days. - Be physically active:
Regular physical activity improves mood and increases energy levels. - Ensure a healthy diet:
Eat plenty of fruits, vegetables and whole grain products. - Rest:
Make sure you get enough sleep. - Spend time with loved ones:
Contact with other people can help overcome feelings of loneliness. - Get interested in new things:
New hobbies can help take your mind off negative emotions. - Learn to relax:
Practice relaxation techniques such as meditation or yoga.
Summary
Seasonal depression is a serious disorder that can significantly affect quality of life. However, with proper treatment and lifestyle changes, you can effectively manage your symptoms and enjoy life to the fullest even in the fall and winter.
If you suspect seasonal depression in yourself, don’t hesitate to consult a specialist.
Attention:
The above article is for informational purposes and is not a substitute for visiting a doctor. If you have any doubts about your health, consult a specialist.
