As winter approaches, the days get darker; we often struggle with irritable and draining feelings also known as seasonal depression. Ever wonder what these are?
Studies suggest that the below—mentioned are some of the most prominent symptoms of seasonal depression (Seasonal Affective Disorder or SAD). The reduced sunlight and shorter days significantly impact our mood, often without us noticing.
If you are experiencing depression with a specific periodic pattern, the chances are that you might be suffering from seasonal depression. It is triggered when the seasonal patterns are shifting, particularly in summers and spring.
However, if you are also struggling to sleep specially during winter nights, it might be because of winter blues (also called subsyndromal SAD or S-SAD).
Despite both conditions falling under the umbrella term of “seasonal depression,” the difference between the two needs to ensure the effective treatment.
What is Winter Blues or Seasonal Depression?
If you feel lethargic, unhappy, depressed, or irritable during the dark and cold months of the year, then it’s likely that these feelings might be triggered by the reduced hours of daylight.
The causes of seasonal depression:
You might wonder why the intensity and reduced hours of sunlight during winters has a negative impact on your feelings and mood.
Well, in a nutshell, it is because light influences body’s production of hormones.
When bright light strikes our retina, the body produces more serotonin (good-mood hormone) and blocks melatonin production (sleep hormone). During the cold days, melatonin production increases; thus, you feel sleepy and tired with a more depressed mood.
Symptoms of winter blues and seasonal depression
Although it’s always advised to consult a doctor if you suffer these symptoms, it’s essential to create a distinction between the two.
Below are some of the most notable symptoms of seasonal depression:
- Fatigue
- Lethargic feeling
- Unhappiness
- Depleted energy levels
- Change in appetite
- Reduce social urge
- Lack of motivation
Symptoms of winter blues are a lot less intense and could only arise during the few ‘darkest’ days. But the good news is that there are various ways to fight them!
6 Ways to Fight the Winter Blues
Below are some of the best ways that someone can fight winter blues.
1. Sad lamps
Light therapy is known for having a high success ratio for treating seasonal depression. Distinctive SAD lamps or light boxes are used for this specific purpose. The intensity of the light would also vary, and they are well-known for boosting your mood.
2. Outdoor Activity
Various outdoor activities such as walking and exercise are also known for alleviating mood. Taking a run outside activates the serotonin production in the body, while preventing Vitamin D deficiency
3. Hydration
Staying hydrated is a top priority during summers, but people often overlook its importance in winter. Always ensure you remain hydrated because less water intake slows down your metabolism, thus making you feel tired all the time. Additionally, lack of water intake can also dry out your skin!
Not very flattering, is it?
4. Circadia Rhythm
Sleep is essential. However, it might get difficult to get out of bed during the darker days. Hence, a healthy rhythm needs to be achieved with a 7 – 9 hour sleep each night.
5. Healthy Diet
To ensure maximum mental and physical health conditions, you need to adjust your diet. It helps manage seasonal depression.
A vitamin-rich diet with seasonal meals to boost your immunity are essential. It can include pumpkin, eggs, fish, fruits, and mushrooms
6. Music
Music is nature’s pain killer. It is an antidote to boost your mood and ensuring that you have a fun activity during the winter blues.
