Especially in the cold months, winter depression is on everyone’s lips. Because more and more people react with mental suffering to those times, as sun and warmth are scarce and gray dreariness prevails. However, these symptoms are more likely to temporary weather sensitivity and do not usually indicate winter depression.
What is winter depression?
Winter depression is a mental disorder. It is usually preceded by a lack of sunlight. In this respect, according to its name, the disease does not occur exclusively in the cold season. Rather, winter depression can also be observed in autumn or spring. Even in a wet and cold and gloomy summer, its symptoms are sometimes noted. Thus, in winter depression, the body reacts to the external circumstances and literally relates the foggy and rainy weather and the gloomy environment to its own soul. In contrast, winter depression is seasonal. The suffering usually alleviates itself as the warm months approach. Nevertheless, winter depression should be medically evaluated and, if necessary, also accompanied therapeutically.
Causes
The causes of winter depression have not been conclusively clarified. Often a change in the daily rhythm is suspected here: especially those who had regular working hours for many years and suddenly become active in different cycles often suffer from winter depression. In other cases, the organism produces less melatonin due to the lack of sunlight – the body can also react to this in winter depression with fatigue, weakness or self-doubt. For some people, however, the biorhythm works differently: they become less active in winter and feel the suffering even on minor occasions such as stress or problems. Winter depression can therefore have different causes and should necessarily be treated by a doctor. Because only he can ultimately suggest the appropriate therapy against winter depression.
Symptoms, complaints and signs
Winter depression is a seasonal depressive mood. It times – usually in a weakened form – the typical symptoms of clinical depression. In contrast to clinical depression, however, winter depression is favored by a persistent lack of light during the dark season. Therefore, the symptoms disappear again with the lighter months of the year. Nevertheless, the symptoms can be distressing and may require treatment. Depressive moods resulting from difficult life situations, personal crises or acute problems are normal. The darkened mind and associated behaviors such as social withdrawal or lethargy disappear when the problems are resolved. With light-deficient winter depression, there may be accompanying symptoms such as lack of drive, lack of energy, and imbalance. Those affected have a depressed mood. They are often irritable and sleep poorly. Sometimes social contacts are neglected, and occasionally care for oneself is neglected. There may be an increased need for rest and sleep. The tiredness just won’t go away. People affected by winter depression feel listless and depressed for weeks. If these symptoms lead to serious sequelae, the affected person should take appropriate countermeasures. Alternatively, he may consider going to the family doctor and requesting medical treatment. Most people can assess the symptoms of their winter depression quite well, as it occurs every year.
Diagnosis and course
Winter depression usually manifests itself for the first time already in the transitional phase between summer and autumn: the onset of the dark time is registered with displeasure. Fatigue prevails in those affected by winter depression; they shy away from leaving the house. The sufferer reacts to the smallest challenges with despair and performs tasks and duties less and less often. In its worst moments, winter depression can go as far as suicidal thoughts or even their execution. The affected person sees in all literal darkness no more ways out. In this respect, the first symptoms of winter depression should already be registered. Because not only the patient himself, but also his entire environment feel the effects of winter depression.
Complications
Winter depression must be treated like any other depression.If the mental suffering is not worked through and treated with medication, the depression can persist into the spring and summer months. Those affected have an increased risk of developing severe depression. This is usually associated with further psychological complaints, and in general, sufferers suffer from the reduced quality of life and lack of well-being. Possible consequences are sleep disturbances, which in turn lead to persistent exhaustion and worsen the mood even more. Sometimes suicidal thoughts occur, which in the worst case result in a suicide attempt. If the affected person does not receive support from relatives or doctors, chronic depression develops in the long term with all its serious mental and physical consequences. Apart from the side effects of administered medication, treatment does not involve any major risks. However, talk therapy can lead to a short-term deterioration in mood and occasionally cause panic attacks. Light therapy may cause the effects of antidepressants or antipsychotics to be enhanced. In addition, headaches, reddening of the skin and burning of the eyes may occur. In private use, an inappropriate device can cause serious eye damage.
When should you see a doctor?
Because symptoms of winter depression can vary in severity, it is often difficult for sufferers to know when they should see a doctor or therapist. Depression is present when symptoms last longer than two weeks. Therefore, this is a good time to see a doctor. However, medical advice may be advisable even before this – for example, if severe symptoms such as suicidal tendencies occur. Winter depression can impair performance at work and in everyday life. Since depression is a recognized illness, it may be possible to take sick leave in order to reduce the psychological burden. The right contact person in this case is the family doctor, as many sufferers would otherwise have to wait a long time for an appointment with a specialist or psychotherapist. In addition, a family doctor can rule out some other causes for the symptoms. Winter depression does not always cross the line into major depression or dysthymia. However, even mild depressed mood can cause personal distress. People who suffer from depressive moods (almost) every year or over long periods of time can therefore also consult a doctor or psychotherapist. This is because, in addition to treating acute symptoms, alternative practitioners, therapists and physicians can also help sufferers develop strategies to prevent winter depression.
Treatment and therapy
The treatment of winter depression is carried out both with medication and with talk therapy. In the latter, the true causes are determined. This is because it is not uncommon for winter depression to emerge in those individuals who suffer from anxiety or unfulfilled desires at a very early age. In addition, it is important to limit the weather sensitivity by means of medication. This can be done on the one hand by releasing feelings of happiness, and on the other hand by limiting negative perceptions. Especially in the weaker form of winter depression, it is recommended to visit the tanning salon once a week and to exercise more often in the fresh air. First signs can be treated already thereby. If this is not sufficient, the winter depression must be accompanied by a doctor. Here, too, a special light therapy can be prescribed. In severe cases, where there is a fear of suicide, for example, inpatient treatment of winter depression is unavoidable. Ideally, therefore, the affected person already seeks out the doctor or psychologist at an early stage in the case of constantly recurring suffering and thus guarantees himself an equally gentle and rapid recovery from winter depression.
Prevention
Winter depression can already be prevented by a regular daily routine, sufficient exercise in the fresh air, through sports activities, a vitamin-rich diet and variety. Only when the body sinks into lethargy and self-pity, however, this approach is no longer sufficient. Here, a medical evaluation of winter depression would be advisable in any case.
Aftercare
Winter depression is a seasonal affective disorder.It occurs in the winter months and is caused by the lack of light during this time of year. Aftercare is only possible to a limited extent, as this form of depression begins to subside again in the spring. However, it is possible in the course of aftercare to prevent a manifestation of the symptoms and thus the development into a permanent depression. Winter depression is often followed up by a psychotherapist. However, a general practitioner may also be consulted because depression is easily diagnosed by primary care physicians as well. During aftercare, the affected person learns how to deal with the illness appropriately. In this case, aftercare is ultimately preventive care: medical consultation should begin in the fall at the latest, before winter depression develops. The winter lack of sunlight lowers the vitamin D level in the blood, which triggers or intensifies winter depression. Taking vitamin supplements can counteract the deficiency. Red light irradiation can also sometimes compensate for the lack of light. In addition to winter depression, acute crisis situations may occur in parallel. If the condition of the affected person deteriorates unexpectedly, the attending physician is a suitable contact person. He can professionally care for the sufferer in such a situation and intervene.
What you can do yourself
Depending on the extent and duration of winter depression, it may well be difficult to cope with everyday life. In addition to medical treatment, however, those affected can actively contribute to an improvement in symptoms themselves. A healthy and balanced diet consisting of various vitamins, proteins, minerals and complex carbohydrates is important. Recommended dishes include fruit, vegetables, fish, chicken, legumes, nuts and potatoes. Particularly in the case of cravings, highly sugary sweets and snacks with refined starches such as white flour should be avoided. As a supportive measure, it is recommended to take high-dose vitamin D in the form of drops. Another self-help measure for winter depression is outdoor exercise. Those affected should get as much sunlight as possible. Half an hour of gardening or short walks can lead to a significant improvement in the condition. For older or physically impaired people, it is advisable to sit on the balcony or by an open window for longer periods of time. In principle, those affected by winter depression should try to be as active as possible and engage in various activities. Self-treatment with infrared lamps and light therapy lamps is also helpful for many patients. These lead to improvement of symptoms, especially in acute cases.