Referreport
Not everyone who feels depressed in the darker seasons necessarily suffers from winter depression. “Sometimes we are just talking about the so-called winter blues,” says Steffen Häfner, specialist in psychosomatic medicine and psychotherapy and medical director of the clinic at the beautiful Moos in Bad Saulgau in Baden-Württemberg.
Winter blues or winter depression – what’s the difference?
According to Häfner, the winter blues focus on “melancholic thoughts and the need to concentrate more on yourself and your inner circle of loved ones.” The symptoms are mild and often go away on their own. However, if they persist for more than two weeks or worsen, it is advisable to seek professional help.
In winter depression or Seasonal Affective Disorder (SAD), specific symptoms and those of classic depression can occur together. This includes:
- Strong need for sleep (hypersomnia)
- Cravings, especially for sweets and carbohydrates
- Lack of motivation
- Mood swings, increased irritability
- Social isolation, less interest in leisure activities
Symptoms such as cravings and a strong need for sleep are typical of winter depression. Winter depression occurs when symptoms persist for at least two years. Because: A characteristic feature of winter depression is “its recurring course,” says Häfner: “With the onset of spring, the symptoms usually subside, only to reappear in the fall and winter seasons.” Those who experience symptoms year after year during this time noticed, you should consider a medical evaluation.
Häfner advises taking precautionary measures to strengthen your own energy reserves in the dark season and thus counteract winter depression.
How can you prevent winter depression in everyday life?
- More light
Get out of the house: “Regular spending time outdoors, especially in daylight, has a mood-enhancing effect,” says Häfner. Natural light has positive effects on your biorhythm and well-being, even on gray days.
He recommends daylight lamps at home or in the office. A daylight alarm clock that simulates the sunrise can help you start the day better.
- Move
This is how you literally become active against the decline in mood: “Sport reduces the feeling of stress and at the same time promotes the release of happiness hormones,” explains psychosomatician Häfner. And you can sleep better as a result.
- Healthy sleep rhythm
The longer darkness outside causes the body to release more of the sleep hormone melatonin. Dozing too much or sleeping for long periods of time can promote depression, says Häfner. “If you notice that staying in bed puts you in a bad mood, you may want to shorten your time in bed.”
- Maintain social contacts
Even if it sometimes takes effort: “Social exchange and joint activities are the basis of a healthy psyche,” explains Häfner. In this way, mental resilience can be strengthened and one can better meet the demands of everyday life.
Source: German