What is seasonal depression and what are its causes?
Strictly speaking, winter depression is not depression, but seasonal affective disorder (SAD). Seasonal malaise should not be considered its demo version: clinical depression is a mental illness and can be caused by a specific number of both external (exogenous) and internal (endogenous) reasons. Endogenous include brain damage and imbalance of neurotransmitters, exogenous include traumatic events such as, for example, the death of a loved one.
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In general, scientists are hesitant about the status of SAD. Some believe that it should be considered as a type of recurrent, that is, episodic, depression. In the DSM (classification of mental disorders adopted in the USA – editor’s note) the disease is described as a subtype of major depressive or bipolar disorder. This is a complex issue, so it is reasonable to accept the borderline position of the ATS.
People first started talking about the disease in the 1980s: the topic was raised by psychologist Norman Rosenthal. He moved from warm South Africa to chilly New York, and with the onset of autumn he noticed that his mood had worsened. Then he shared his experiences with his colleagues, to which they gave a generalized scientific answer: they suggested that there is a mood disorder that occurs in the fall from season to season and ends with the arrival of spring and summer.
The mechanisms of SAD are unknown, as are the mechanisms of depression. However, one thing is clear: reducing daylight hours affects our well-being. This may be due to the fact that human circadian rhythms – the biological clock that determines our sleep patterns and activity schedules – are in conflict with external conditions. It’s dark outside, and we’re still awake—this puts the body into a stupor.
It is believed that the reason may be a disruption of hormones, primarily melatonin, a sleep hormone that is produced in the dark. Also suspect is serotonin, a neurotransmitter that controls our emotions and mood. There are also suggestions about an excessive reaction of cortisol and prolactin – stress hormones. However, all this, as we have already written, is just a set of hypotheses.
And some statistics: it is believed that residents of northern regions are more susceptible to SAD (which is obvious). You can also come across the opinion that approximately 10% of the population suffers from seasonal depression, while SAD manifests itself from the age of 18. Women are at risk, as is the case with clinical depression.
How to tell if you have seasonal depression
How does SAD manifest? Doctors distinguish three groups of symptoms. The first include emotional ones: bad mood or its frequent changes, apathy or anhedonia (inability to experience positive emotions), depression, anxiety or irritability – all these are classic symptoms of clinical depression. And in winter, SAD makes itself known by drowsiness: a person does not get enough sleep even with a seemingly regulated sleep schedule.
The second group of symptoms is cognitive. These include difficulties with concentration, deterioration of memory, or decreased mental activity in general: seasonal depression can cause “bad thinking.” The third group of symptoms is everything that is not included in the first two, but is somehow connected with the disorder: experts mention loss or, on the contrary, increased appetite, decreased immunity, and sometimes meteosensitivity.
How to understand that it is SAD, and not banal fatigue or temporary decline? There is a great temptation to pass a verdict on formal grounds: if, with the arrival of the cold season, your mood deteriorates for no reason, and you have no energy for everyday activities, it is easy to suspect that you have seasonal depression.
However, here a new fork awaits those who want to understand themselves. The symptoms of winter depression are not specific, so it is easy to confuse it with other disorders, including those caused by physiology: for example, a lack of microelements (iron in anemia) or hormone imbalance (hypothyroidism). They often give similar symptoms. Therefore, for a correct diagnosis, you should only go to a specialized specialist: he will not only recognize your SAD if you have it, but will also offer therapy.
What to do if you have seasonal depression
Neurologist Sergei Bordovsky (New Clinic LLC) clarifies: treatment for SAD after consultation with a doctor includes the same methods as the treatment of other mood disorders. This is psychotherapy, the prescription of antidepressants or transcranial electromagnetic stimulation – despite its terrible name, it is regularly prescribed for depression. However, if you still have seasonal disorder, it and antidepressants will be the last thing to come to.
This is because SAD has its own unique treatment method: light or phototherapy is considered the safest. This is a procedure that is carried out using artificial light sources that simulate sunlight. That is, the patient meets the need for more daylight by lying under a special lamp. Regularity of phototherapy – preferably every day throughout the entire potentially dangerous period, preferably in the morning. Illumination – from 2500 to 10000 lux.
If you don’t want to lie down under the spotlight, it doesn’t matter: in the fight against a mild form of SAD, self-help can also help out. Thus, psychologist Ekaterina Gudyno advises the following for the prevention and treatment of winter depression:
- Regular exercise (like swimming in the pool or a rousing Zumba workout), which can help reduce stress, improve your mood and improve your overall physical health;
- maintaining a sleep schedule: it is important to go to bed at the same time every day to avoid disruptions to the daily routine and the production of that same melatonin;
- support from loved ones: communication with friends has a beneficial effect on our state, but provided that you surround yourself with people who are warm and supportive, and who do not devalue your feelings and emotions;
- travel to sunny countries. If circumstances allow you to switch off from everyday life and during the “dark” months (most often November and February) allow yourself to travel to where there is more sun, it is better not to neglect this opportunity.
If the above actions do not give the desired results, it makes sense to return to “serious” treatment for SAD and, first of all, as Gudyno recommends, think about psychotherapy. Contacting a specialist will help you, at a minimum, to talk it out and free yourself from accumulated tension, or, at maximum, to knock out SAD for a long time.
2023-12-26 05:02:08
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