Especially on holidays like Christmas and New Year’s Eve, many people are not only cheerful mood, but also sad. Of course, this hits especially, but not only single, lonely people. Dejection, listlessness, withdrawal, fatigue, imbalance and an overall depressed mood can be symptoms of seasonal affective disorder (SAD). The good news is that something can be done about such winter depression – and effective treatments may be available.
The main cause of seasonal affective disorder depression is lack of light
This is because under the influence of light, the body produces more “happiness hormones” (endorphins). With sufficient light, the mood-boosting neurotransmitter serotonin is also increasingly released. A lack of serotonin plays an important role in the development of depression. In contrast, the messenger substance melatonin is increasingly produced in the dark winter months, which tends to make people sleepy and tired because it is responsible for the sleep-wake cycle. It is actually “natural” for the body to switch to “economy mode” in winter, but our modern way of life hardly allows for such periods of rest. On the other hand, researchers have also found increased anxiety and depression in some animals when there is a lack of light. Happy the one who can hibernate? Women are four times more likely to suffer from seasonal depression than men. But for both, it can get to the point where they actually don’t want to get up and have no strength left for normal everyday activities. There are numerous tips for preventing and combating winter depression:
Physical activity outdoors
It is enormously helpful to spend time outside regularly during the day, even on cloudy and rainy days, from the beginning of autumn until the spring months. Even on these gray days, natural daylight is three to four times stronger than indoor lighting. It is therefore advisable to exercise regularly outdoors, for example by cycling or going for a walk. Sport increases mental well-being by releasing various endogenous happiness hormones and mood enhancers. Especially in the dark season, appropriate sports activities in the form of jogging, walking, cycling or cross-country skiing can work small miracles. For those who have the opportunity, stays in southern countries can prevent the onset of winter depression. In fact, SAD is very common in Alaska, for example, but hardly ever occurs in the Mediterranean.
Diet
A balanced diet also has a positive effect on mood. Nuts are eaten during the Christmas season, and in many families, lentils on New Year’s Eve mean good luck. Such traditions do have a health purpose: The important magnesium is contained in bananas, lentils, nuts and dried fruit, among other things. Carbohydrate-rich foods such as pasta and potatoes contain the mood-boosting serotonin. Dark chocolate in particular is also recommended. In general, sweets contain mood-enhancing substances; however, for known other health reasons, they should be enjoyed in moderation.
Against loneliness
To be sure, SAD can affect anyone. But lonely people are especially at risk of falling into depression on holidays – when others are celebrating merrily. A variety of activities and social contact are guaranteed to prevent this! These include neighborhood initiatives, inviting acquaintances and relatives to your home, clubs, visits to the theater or museum, attending lectures or traveling. Of course, it is important to try to make contacts in good time, i.e. before the holidays, in order to minimize loneliness. All other measures listed here apply at least to the same extent. An example: If someone already has to spend the Christmas days alone, he should act according to the motto: “Good food makes a good mood”. By the way, neglecting social contacts can be a symptom of depression – this “vicious circle” must be broken. And it is true that susceptibility to depression increases with age. But older people in particular can do something about it by taking such tips to heart as far as they can.
Light therapy
In light therapy, which is suitable for mild to moderate winter depression, the individual sits in front of a light device with about 2,500 lux (international unit for illuminance) for a maximum of one hour each day before sunrise and after sunset for two weeks. In the case of stronger light walls, the daily time can be shortened accordingly. Light therapy at specialized doctors and clinics extends the lighting time of the day.
Modern medications, if necessary.
Medication is required for moderate to severe depression. Contrary to rumors and occasional reports to the contrary, modern antidepressants are very effective and well tolerated. Such drugs, tailored to the individual case by the physician, can also prevent a relapse. Psychotherapeutic treatment methods should also be considered.
Well-intentioned is not always good
Advice can also slay. “Pull yourself together” is just as unhelpful a statement for the “winter blues” as it is for all other forms of depression. Because the point is: depression is serious – but it’s also treatable!
