Maybe you, like many people, feel that you do not feel well in some months of the year and the reasons are unknown to you, seasonal depression, which is also known as winter or summer disorder, and in that person in other months of the year have normal conditions, but in the winter or summer seasons, he gets depressed.
People who suffer from seasonal depression may also suffer from other mental disorders, such as:
- anxiety disorder
- Hyperactivity Disorder
- eating disorder
- panic disorder
What are the causes of seasonal depression?
- Changes in biological clocks: When someone is less exposed to sunlight, their biological clock changes. This is our internal clock, which regulates our mood, sleep and hormones, and when it changes,to regulate our mood. We face a problem.
- Vitamin D compensation: Serotonin production increases with vitamin D. Since sunlight helps our body make vitamin D, less exposure to sunlight in cold seasons can cause vitamin D deficiency, and this change also It can affect serotonin levels and mood.
- Imbalance of brain hormones: Brain chemicals establish connections between nerves, these chemicals are made up of serotonin, which is the cause of feeling happy. People who are subject to seasonal depression, probably currently have less serotonin activity than Since sunlight is the regulator of serotonin secretion, the lack of sunlight in winter can worsen this situation, serotonin levels can further decrease and cause mood changes.
- Negative thoughts: People who have seasonal depression, have more stress and anxiety and negative thoughts about winter. Researchers are not sure whether these negative thoughts are the cause of seasonal depression or seasonal depression is the cause of these thoughts.
Symptoms of seasonal depression
- sadness
- Need for carbohydrates and weight gain
- Thoughts of death or suicide
- anxiety
- Feeling hopeless or worthless
- Hardening of the concentration process
- Loss of interest in normal activities, such as withdrawal from social activities
- Nervous excitability
- Heaviness in the hands and feet
- Fatigue and lack of energy
- sleep more
Diagnostic criteria for seasonal depression
Your doctor may diagnose seasonal depression if the following criteria apply to you:
- Scenes of grief and sorrow that occur more frequently in a certain season than the rest of the year
- Scenes of grief and sorrow that happen during certain seasons and at least two years in a row
Treatment of seasonal depression
- Cognitive behavioral therapy: studies have shown that this type of therapy has more lasting effects than other treatment approaches.
- Phototherapy: This treatment is performed with bright light and with the help of a special lamp.
- Spend more time outside: Getting some sunlight can help reduce symptoms, let sunlight into your home or workplace.
- Vitamin D: Vitamin D supplementation can reduce symptoms.
- Antidepressants: Sometimes psychologists recommend taking medication to treat seasonal depression.
Prevention of seasonal depression
- Get outside: Get outside every day, even if it’s a cloudy day, it can make you feel better.
- Meet with friends: Maintain a social circle and do not withdraw from regular social activities
- Eat a balanced diet: Although you may crave sugary foods and carbohydrates, you should make healthy food choices
- Exercise: It is better to exercise three times a week for at least thirty minutes.
- Get professional help: See a counselor who can do CBT for you.
Treatment of seasonal depression with these simple solutions!
Consult with a consultant and by planning in advance, it is better to control the symptoms and feel better. Stick to the treatment plan. If you are prescribed medicine, be sure to take it and if you do not get better, talk to the consultant again.
Have a plan
Make a plan for yourself so you know what to do if symptoms get worse, if you notice symptoms developing; A program that fills your time with different activities will not give you a chance to lock yourself at home and remain idle.
Take care of yourself
Eat a balanced diet, get enough sleep, exercise, manage stress, and talk to a counselor.
Take treatment seriously
Talk to the counselor about preventive measures, if you know that the symptoms of seasonal depression start from November, start the treatment from October.
Ban alcohol and drugs
These methods can intensify the symptoms and have negative interactions with antidepressants.
Don’t be alone
Being alone can make depression symptoms worse, even if you don’t feel like going out or socializing, it’s better to connect with friends or loved ones.
