Many people feel blue or depressed during the winter months. The seasonal affective disorder is the nickname for the winter blues (SAD). SAD is characterized by a predisposition to severe depression during a specific time of year, typically beginning in late autumn and continuing through the winter months. In some years, the slowdown may be less severe or even nonexistent. Summer is typically symptom-free.
Causes
Researchers have not yet pinpointed a single cause for seasonal depression. If you are predisposed to developing the condition, a lack of sunlight may bring it on. According to the explanations:
- Biological clock adjustment: Your biological clock adjusts when there is less sunlight. You can appreciate your body’s internal clock for keeping your hormones, sleep, and disposition in check. When it changes, it throws off your daily routine because you have to readjust to the new amount of daylight.
- Chemical unbalance in the brain: Neurotransmitters are chemicals in the brain that transmit signals to other nerves. One such chemical is serotonin, which helps bring about joy. A lower serotonin activity is a risk factor for seasonal affective disorder. With serotonin regulation aided by sunlight, the lack of sunlight during the winter months can exacerbate the problem. Depression can develop if serotonin levels drop even further.
- Vitamin D deficiency: Vitamin D also raises your serotonin levels. Less sunlight in the winter can result in a vitamin D deficiency because the body needs sunlight to produce vitamin D. A person’s serotonin level and disposition may be affected by this shift.
- Melatonin boost: Melatonin is a chemical that has an impact on your mood and sleep cycles. Some people’s melatonin production may be exacerbated by the lack of sunlight. A lack of sunlight and cold temperatures can make you lethargic and sleepy.
- Negative thinking: People with SAD frequently experience winter-related stress, anxiety, and negative thoughts. Scientists are undecided as to whether or not these negative emotions play a role in the development of seasonal depression.
Signs
The most widely recognized signs of the seasonal affective disorder are:
- Daytime sleepiness and longer sleep hours
- Disinterest and dissatisfaction in previously enjoyable pursuits
- Withdrawal from social interactions and heightened sensitivity to criticism
- Anxiety and irritability
- Emotions of shame and despair
- tiredness or lack of vigor
- Sex desire reduction
- Distracting one’s attention
- Difficulty concentrating
- Increased craving for sugar and starch
- Excessive weight gain
- Physical issues, like headaches
How to beat the winter blues
1. Get more light for SAD
It makes sense that increasing exposure to natural light would help those suffering from the winter blues if this condition is caused by a deficiency of sunlight. The best way to combat the winter blues is to spend as much time as possible outside, particularly on sunny days. Sitting next to a window is another option.
It’s natural to want to take a sunny vacation during the winter months.
The symptoms of SAD can be alleviated through the use of light therapy. This requires positioning yourself directly in front of, or beneath, a light box that emits a blinding glare. You can get more details from your doctor.
2. Happy eating makes for a better winter
Eating well is also essential in the winter. Although comfort foods like chocolate, pasta, and bread may sound appealing during the winter months, it’s important to remember to eat plenty of fresh fruits and vegetables as well.
3. Anti-depressants
Antidepressants like selective serotonin reuptake inhibitors might be recommended by your mental health specialist. When compared to other types of antidepressants, these drugs are safer and have fewer side effects. If your doctor has prescribed antidepressants, you should never stop taking them without first discussing the decision with them. When you suddenly stop taking your medication or skip several doses, you may experience withdrawal symptoms and a rapid deterioration of your mental health, including depression.
4. Start valuing social activities
Get a head start on treating a seasonal affective disorder by packing your winter schedule with stimulating pursuits. Those who spend a lot of time alone are more likely to suffer from depression, according to the research.
During times of increased isolation, it is important to find novel ways to maintain social connections. When the weather is nice, spend time with family and friends at a nearby park, play sports or yard games, or go for walks.
In the event that you find yourself spending more time indoors than usual due to the onset of winter’s shorter days, adverse weather, or COVID-19, remember that there are other ways to maintain your social life.
Face Timing and Zoom video calls allow us to stay in touch with loved ones even when extreme cold prevents us from leaving the house.
5. Get Moving
Working out can help reduce symptoms of seasonal affective disorder (SAD), just as it does with other types of depression. SAD victims often gain weight, but regular exercise can help counteract this effect. Exercising in natural environments is the most effective way to combat SAD. If the weather is too bad to exercise outside, you can still get your cardio in by exercising indoors on a treadmill, stationary bike, or elliptical machine near a window.
Conclusion
Changes in the seasons can trigger a form of depression known as seasonal affective disorder (SAD), which typically peaks and peaks around the same time each year. The seasonal affective disorder is often just one symptom of a deeper emotional or psychological problem. The best psychologist in Lahore might help you get out of this situation.
FAQs
1. Why does winter bring sadness?
The light stimulates our brains and stops our bodies from producing melatonin, the hormone responsible for inducing sleep. Shorter daylight hours in the winter are speculated to impact those with seasonal affective disorder. As a result of increased melatonin production, they experience depression and fatigue.
2. When does seasonal affective disorder (SAD) begin?
The most common form of SAD is winter-pattern SAD or winter depression, which begins in late fall or early winter and lifts by the summer.
3. Do the colder months make you more anxious?
During the winter, when there is less sunlight, our bodies produce more melatonin, which causes us to feel tired and depleted. Anxiety about the weather is common during the winter months in regions where severe winter weather is a regular occurrence.
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