Tips for managing seasonal depression - How can we take care of our mental health during cold months?
With the shortening of days and the arrival of cold weather, many of us experience mood swings or increased fatigue. This phenomenon – most common during the winter months – is known as seasonal depression. Although these symptoms may be familiar to many of us, a persistently low mood could be a sign of seasonal depression. In the following article, I would like to introduce its general characteristics and offer some tips on how to alleviate the symptoms.
What is seasonal depression? Seasonal depression (or seasonal affective disorder) is a mood disorder that mostly occurs during the colder months and is associated with the lack of sunlight. It generally appears at certain times of the year, most commonly in autumn and winter. Reduced sunlight affects serotonin and melatonin levels, which are hormones produced in the brain, and are also essential for mood and sleep regulation. A drop in serotonin can lead to feelings of sadness and apathy, while elevated melatonin levels can result in increased drowsiness and fatigue. As the days shorten, those affected may experience a decline in mood, become more irritable, and feel a decrease in energy. How can you spot seasonal depression? Persistent feelings of sadness or hopelessness Decreased interest in activities you once enjoyed Increased fatigue or need for sleep Changes in appetite, especially cravings for sweets Concentration difficulties or lack of motivation for everyday tasks It’s important, however, to point out that while these symptoms may appear in many people, everyone experiences this period differently, and seasonal depression does not occur in every case. If these signs significantly impact your quality of life, it’s worth consulting a professional! What can you do about it? While seasonal depression can be challenging, there are various methods that can help alleviate symptoms and improve well-being. Light therapy: Since seasonal depression is often linked to a lack of sunlight, light therapy can be an effective solution. Using a special light therapy lamp daily may help increase the level of "happiness hormones" (such as serotonin) in the body, which can improve your mood. Exercise: Physical activity is an excellent mood booster, as it increases endorphin levels, naturally reducing stress and enhancing well-being. If it’s hard to get moving in the cold, try incorporating a home workout or even a light walk into your day. Hobbies and creative activities: Creativity and hobbies can provide an escape from daily routines and a distraction from negative feelings. A new craft project, painting, writing, or listening to music can all help improve your mood. Keep in touch: Even if it’s hard to get out in the cold, try to stay in touch with friends and family. Shared activities, conversations, and social support can help prevent feelings of isolation, which often make seasonal depression worse. Regular daily routine: Try to establish a consistent daily routine that includes exercise, rest, and mental recharge. A well-structured day can help reduce the need for excessive sleep and prevent the days from blending together. Photos: Szabolcs Lécser Although seasonal depression is a temporary condition, it can still have a significant impact on your daily life. If you feel that these tips aren’t helping and your symptoms are worsening, don’t hesitate to seek help. With the support of a psychologist or psychiatrist, you can receive personalized treatment that can help you navigate through the tougher times. Seasonal depression can be challenging, but with the right tools and support, symptoms can be alleviated, and you can regain harmony in your daily life. Don’t forget: asking for help is not a sign of weakness, but a part of taking care of ourselves. Transleted by: Zoé EötvösThese don't replace professional help but can provide additional support.
