Seasonal depression is defined as a mental disorder that occurs as a result of changing the weather and not being exposed to enough sunlight. Here is the most important to introduce.
Many people are exposed to psychological disorders as a result of changing seasons and changes in the weather. It is advised to consult a doctor as soon as you feel any psychological changes and ask for help so that the symptoms do not worsen and turn into another mental illness. What is seasonal depression and its most important symptoms?
Seasonal depression what is it?
Seasonal depression or seasonal affective disorder (SAD) is a type of depression that affects humans with the change of seasons. The infection may increase in the late fall and early winter, but the chance of infection decreases in the spring and summer. So it is known as winter seasonal depression or autumn seasonal depression also.
People can have a lower incidence of summer depressive episodes, which are much less common than winter episodes. Winter blue episodes are more prevalent and severe than other types of seasonal affective disorder.
What are the main symptoms of seasonal depression?
Symptoms are mild in the fall and gradually increase in the winter, being similar to those of other types of depression. The most important of these symptoms are:
- Loss of interest in favorite daily activities.
- Inability to make decisions.
- An imbalance in the number of hours of sleep.
- appetite disturbances;
- Anxiety and turmoil.
- Suicidal tendencies.
- Lack of focus.
- Fatigue.
- Sorrow.
What are the causes of seasonal depression?
The main causes remain unknown so far, but there are some factors that contribute to seasonal depression, the most important of which are:
- The main physiological reasons lie in the effect of sunlight on a part of the brain called the hypothalamus and the way it works, and thus its effect on the secretion of hormones and vitamins in the body, including:
- Serotonin is one of the neurotransmitters responsible for mood.
- Melatonin is the hormone responsible for regulating sleep.
- Vitamin D has an active role in the activity of serotonin.
- Women are four times more likely than men to suffer from seasonal depression.
- The patient’s prior injury to any other type of depression.
- The incidence of seasonal depression is higher in young people than in the elderly.
- Having a family history of other types of depression.
- Living in places where the winter nights are long.
seasonal depression treatment
When any of the above symptoms appear, it is advised to consult a specialized psychiatrist, for the correct diagnosis and prescribing the appropriate treatment for the patient’s condition. The most important treatment methods used in the treatment of these cases are:
1) light therapy
The primary method for treating seasonal depression is a light box that emits rays similar to natural sunlight. The doctor asks the patient to be exposed to these rays daily for 20 to 60 minutes. The goal is to bring regarding some chemical changes in the brain to treat disorders and improve mood. Symptoms begin to improve within two weeks with adherence to treatment.
Light therapy isn’t suitable for some people with diabetes, retinopathy, or if they take certain medications. There are also some undesirable symptoms of light therapy, including:
- Eye strain.
- feeling tired
- Having a headache.
- Sleep disturbances and insomnia.
2) drug therapy
Some antidepressants may be used by your doctor when treating severe cases of seasonal depression, such as:
- Bupropion.
- Selective serotonin reuptake inhibitors (SSRIs).
3) Psychotherapy
Cognitive-behavioral therapy (CBT) is a type of psychotherapy that works to identify and eliminate negative thoughts and behaviors and replace them with positive ones.
Top tips for dealing with seasonal depression
You can live with seasonal affective depression, and you can alleviate the symptoms and improve clearly, by following some instructions determined by the psychiatrist, including:
- Talk to the doctor and discuss the current situation, what are the symptoms of improvement, and develop alternative plans for treatment.
- Stay away from alcohol or drugs, which increase symptoms of depression and lead to increased suicidal thoughts.
- Follow a healthy diet that contains enough vitamins and minerals.
- More exposure to sunlight and going out for walks.
- Adhere to the medication prescribed by the doctor.
- Regular exercise and activities.
- Get enough hours of sleep at night.
- Practice relaxation techniques, such as meditation and yoga.
World Mental Health Day
The World Health Organization has designated October 10 as World Mental Health Day. This is to take care of the human being and his mental health and encourage him to lead a normal life. Especially following being exposed to many psychological pressures due to the Corona pandemic. World Mental Health Day falls on Monday 10 October 2022, and the World Health Organization has adopted this year’s theme, “Make mental health and well-being for all a global priority”.
What is the significance of World Mental Health Day?
- Encouraging patients to talk regarding their psychological problems without shame or embarrassment, as mental illnesses are like physical illnesses.
- Helps spread awareness in societies and among individuals on the importance of mental health.
- Attention to show mental health slogans and addresses.
- Providing assistance and assistance to patients.
The most popular applications to deal with mental illness
You can use modern technology to treat mental illnesses and get rid of their annoying symptoms, as some applications have spread that help improve mood and get rid of negative thoughts, stress and anxiety, and it also works to increase positive energy, enthusiasm and self-confidence, among these applications are:
How to fight seasonal depression with nutrition and exercise?
Nutritional studies confirm that a healthy balanced diet with regular exercise helps reduce symptoms of seasonal depression, because a balanced diet contains a lot of important vitamins and minerals needed to overcome symptoms of depression, the most important of these nutrients are:
- Minerals such as iron, calcium, zinc, B vitamins, iodine, selenium and chromium.
- Foods rich in omega-3 fatty acids, protein, and healthy complex carbohydrates are found in:
- Fatty fish, such as mackerel, sardines, and salmon.
- linen;
- Intention nuts.
- Fenugreek seeds.
- Vegetables and fruits rich in vitamin C, vitamin B, iron and selenium, such as:
- citrus fruits;
- spinach;
- turnip;
- apples;
- the banana.
- berries;
- Complex healthy carbohydrates such as whole grains such as:
- Dark chocolate.
- oats;
- bulgur
- Frick.
- Potatoes.
- pulses;
- Foods rich in protein, minerals and vitamins such as eggs.
- Foods rich in probiotics, such as:
- Curcumin is found in turmeric.
- Yogurt.
- Yogurt.
- pickles;
- Cabbage.
Is seasonal depression real?
There are no confirmed causes for seasonal depression, but some psychiatrists confirm the occurrence of hormonal disorders secreted from the brain during the change of seasons, which cause some psychological problems.
How do I deal with winter depression?
- Stop eating sugars, preservatives and colouring.
- Go out in the period following sunrise, or following sunset.
- Avoid eating pastries and white flour.
- Do not eat processed meat or fast food.
- Pay attention to eating fish.
What are the most severe types of depression?
Major depression, or what is called major depression, or unipolar depression, is the most common type of depression, where the patient is exposed to symptoms continuously for a period of time that may extend for weeks or months, the most important of these symptoms are disturbances in the number of hours of sleep Such as insomnia or sleeping for long periods.
After you have learned regarding the symptoms of seasonal depression and the most important tips for dealing with it, you should follow a healthy pattern, as following a healthy pattern helps prevent mental illness. It is also recommended to seek health help when you feel any of these symptoms. Have you ever had seasonal depression? Tell us regarding your experience?