Many of us go through different psychological states during the seasons, without realizing the reason behind these sudden changes. It is important to know that winter depression is a type of seasonal affective disorder that appears between seasons and affects the psychological state and mood. Therefore, Dalili Medical provides information about winter depression and discusses the appropriate treatment methods to get rid of it.

What is winter depression?

 

Winter depression, also known as seasonal affective disorder, is a type of depression that occurs as a result of seasonal changes. It usually starts in early fall and continues until the end of winter, as it appears at the same time every year.

What is the recovery rate from depression resulting from cold weather?

 

Estimates indicate that the recovery rate from depression reaches about 90%, while about 10% of people need long-term treatment.

What should I do after fully recovering from depression?

 

It is important to maintain a regular lifestyle, by committing to daily tasks, practicing activities and hobbies, in addition to spending enough time outdoors, in order to avoid the return of depression symptoms.

Does winter depression require psychological treatment?

 

Some people suffer from severe winter depression that does not go away with traditional advice aimed at occupying time and reducing negative thinking. In this case, it is advisable to seek the help of a psychologist, who can use medications and individual sessions to help the patient overcome the negative effects of winter on his psychological state.

Who is most at risk for winter depression?

 

Women are more likely to suffer from winter depression than men.

Who suffers from winter depression?

 

Winter depression, also known as seasonal affective disorder (SAD), is a condition that may recur in individuals living in areas of high latitudes, who have a genetic predisposition, as well as women and people in certain age groups. Factors such as family history, previous medical history of mood disorders, hormonal changes, lack of exposure to sunlight, and geographic location can affect the risk of developing winter depression. However, anyone can suffer from this condition, so it is important to have the symptoms and their severity evaluated by a qualified health professional.

How long does winter depression last?

 

The duration of winter depression varies from person to person, and its symptoms usually appear with the change of seasons. This type of depression usually begins in late fall and lasts until early spring, and is associated with decreased exposure to sunlight and seasonal changes. However, symptoms may last for some individuals throughout the year or for a shorter period. The duration of winter depression also depends on treatment methods, lifestyle changes, and other factors. With appropriate treatment and support, symptoms can be reduced and a person’s quality of life improved. It is clear that winter depression is more common in women than in men, with some studies suggesting that seasonal affective disorder occurs two to four times more often in women. Although there is no definitive scientific explanation for this, it is logical that women are more susceptible to seasonal depression due to mood changes that occur before menstruation or as a result of major hormonal fluctuations.

**Can seasonal depression be prevented?**

 

There is no known way to prevent seasonal depression, but taking steps early to manage symptoms may help prevent them from getting worse over time. It is possible that a person will benefit more from starting treatment before symptoms appear. Fluctuations in estrogen levels in women also affect serotonin levels.

**When does winter depression start?**

 

Winter depression, also known as seasonal depression, usually begins in adulthood and continues into adulthood, and may extend for a longer period. Several studies have shown that some people may experience symptoms of winter depression since childhood or adolescence, while others start in their thirties or forties or even later.

**The difference between winter depression and summer depression in terms of symptoms**

The differences between winter depression and summer depression in symptoms can be summarized as follows:

**Symptoms of winter depression:**

Common symptoms of winter depression syndrome include:

- Feeling hopeless

- Increased hours of sleep or excessive sleep

- Increased appetite and weight

- Social isolation and withdrawal

- Low energy levels and feeling lethargic

- Lack of interest in activities that the person used to enjoy

- Cravings for food, especially foods rich in carbohydrates.

**Symptoms of Summer Depression:**

 

As for the symptoms of summer depression, they include:

- Sad mood

- Weight loss

- Poor appetite

- Feeling angry

- Difficulty sleeping and insomnia

- Feeling anxious and agitated.

**The most prominent types of depression**

 

Winter depression is considered one of the types of depression, but there are many other types that individuals may suffer from. Here are the most prominent of these types:

. **Major (clinical) depression**:

- **The most common**: This is the most widespread type, and affects all aspects of daily life. 

- **Symptoms**: Include feeling deep sadness, loss of interest in activities, changes in weight and sleep, feeling tired, difficulty concentrating, and suicidal thoughts.

. **Persistent depression (dysthymia)**:

- **Chronic depression**: It is considered a chronic form of depression, where symptoms last for a long time.

- **Symptoms**: They are less severe than major depression, but they last longer, and include feeling constantly sad, low energy, difficulty concentrating, and difficulty making decisions.

. **Bipolar Depression**:

- **Mood swings**: Characterized by severe mood swings, where episodes of major depression alternate with episodes of mania or extreme mood elevation.

. **Postpartum Depression**:

- **After childbirth**:Affects women immediately after childbirth, and affects their ability to care for their children.

- **Symptoms**: include feeling extremely sad, anxious, tense, difficulty sleeping, and changes in appetite.

. Seasonal depression (winter depression):

Related to seasonal changes: appears in winter and disappears with the arrival of summer.

Symptoms: include feeling sad, losing interest in activities, weight gain, and excessive desire to sleep.

. Depression resulting from a medical condition:

As a result of a health problem: depression can be a symptom accompanying organic diseases such as diabetes or heart disease.

. Premenstrual depression:

Related to the menstrual cycle: occurs in women just before the onset of menstruation, leading to changes in mood, psychological and physical condition.

Symptoms: include feeling sad, tense, nervous, changes in appetite, and breast pain.

**Causes of Winter Depression**

 

Scientists have not yet been able to provide a comprehensive scientific explanation for seasonal depression syndrome or the factors associated with it, but the following causes have been proposed:

**Change in circadian rhythm** The change in the number of hours of night and day during the fall and winter can lead to the emergence of winter depression. The lack of intensity and amount of sunlight can cause disruption to the biological clock in some individuals, making them feel depressed.

**Low serotonin levels** Serotonin is a chemical compound in the brain that affects mood. Serotonin levels may decrease with the onset of winter, contributing to the emergence of symptoms of winter depression.

**Genetic predisposition** Individuals with a family history of winter depression or other mood disorders may be more susceptible to this condition, due to genetic predisposition.

**Financial burdens in winter:** The costs of heating, buying winter clothes, and school expenses that coincide with this season, in addition to the high costs of family health care, which may increase in the winter.

**Reduced social activity:** Face-to-face social interaction decreases during the winter as people spend more time indoors. This can also lead to new patterns of family problems that reinforce seasonal depression associated with winter.

**Cold pain:** Even healthy individuals can experience unusual pain from the cold, such as joint and bone pain, as well as pain from old injuries and fractures. These pains can be a major trigger for winter depression.

**Winter myths:** It may seem strange, but some myths associated with winter can contribute to depression. One of the most prominent of these myths is that winter is the season of death, a belief that dates back to the eras before the spread of health care, when colds were a major risk.

**Vitamin D deficiency** Vitamin D deficiency is considered a contributing factor to winter depression, as this vitamin plays an important role in maintaining normal serotonin levels in the body during this period. Sunlight helps produce cholecalciferol (vitamin D3), which is later converted to vitamin D.

**Increased secretion of melatonin** Melatonin levels increase as a result of the increase in night hours and the decrease in exposure to sunlight during the day. This change may negatively affect the body's natural balance, leading to a feeling of lethargy and decreased activity, in addition to sleep disturbances and mood swings.

**The difference between winter depression and summer depression in terms of symptoms**

The differences between winter depression and summer depression in terms of symptoms can be summarized as follows:

**Symptoms of winter depression:**

Common symptoms of winter depression syndrome include the following:

- Feeling hopeless

- Increased hours of sleep or excessive sleep

- Increased appetite and weight

- Isolation and social withdrawal

- Low energy levels and feeling lethargic

- Lack of interest in activities that the person used to enjoy

- Cravings for food, especially foods rich in carbohydrates.

**Symptoms of Summer Depression:**

As for the symptoms of summer depression, they include:

- Sad mood

- Weight loss

- Poor appetite

- Feeling angry

- Difficulty sleeping and insomnia

- Feeling anxious and agitated.

**How ​​to diagnose seasonal affective disorder**

 

You may not find the difference between winter depression and summer depression in the diagnosis essentially, as seasonal affective disorder may be difficult to diagnose and evaluate due to the presence of other conditions that may cause similar symptoms.

So your mental health specialist may ask you for a comprehensive evaluation, which includes the following:

Physical examination **The doctor will conduct a complete physical examination and ask you detailed questions about your health, as there may be a specific health condition that is the cause of the depression you feel.

Laboratory tests** The doctor will ask you for some medical tests, for example:

Complete blood count.

Thyroid analysis.

Psychological evaluation** To confirm the diagnosis, the doctor or specialist at the best psychiatric center may ask about your symptoms and how you feel.

What are the symptoms of winter depression?

 

Some symptoms of winter depression are similar to those associated with depression caused by other factors, including:

**Common symptoms with depression:**

 

- Feeling sad all day long, almost every day.

- Feeling hopeless and worthless.

- Low energy.

- Loss of interest in activities that used to excite you.

- Trouble sleeping.

- Noticeable changes in appetite or weight.

- Feeling physically heavy.

- Difficulty concentrating.

- Frequent thoughts of death or suicide.

**Symptoms associated with winter depression**

 

- Hypersensitivity.

- Constant feeling of tiredness and low energy.

- Difficulty communicating with others.

- Extreme sensitivity to rejection or criticism.

- Feeling heavier than usual in the arms and legs.

- Sleeping for excessively long periods.

- Changes in appetite, where the person usually tends to eat foods rich in carbohydrates.

- IncreasedAffects women immediately after childbirth, and affects their ability to care for their children.

- **Symptoms**: include feeling extremely sad, anxious, tense, difficulty sleeping, and changes in appetite.

. Seasonal depression (winter depression):

Related to seasonal changes: appears in winter and disappears with the arrival of summer.

Symptoms: include feeling sad, losing interest in activities, weight gain, and excessive desire to sleep.

. Depression resulting from a medical condition:

As a result of a health problem: depression can be a symptom accompanying organic diseases such as diabetes or heart disease.

. Premenstrual depression:

Related to the menstrual cycle: occurs in women just before the onset of menstruation, leading to changes in mood, psychological and physical condition.

Symptoms: include feeling sad, tense, nervous, changes in appetite, and breast pain.

**Causes of Winter Depression**

 

Scientists have not yet been able to provide a comprehensive scientific explanation for seasonal depression syndrome or the factors associated with it, but the following causes have been proposed:

**Change in circadian rhythm** The change in the number of hours of night and day during the fall and winter can lead to the emergence of winter depression. The lack of intensity and amount of sunlight can cause disruption to the biological clock in some individuals, making them feel depressed.

**Low serotonin levels** Serotonin is a chemical compound in the brain that affects mood. Serotonin levels may decrease with the onset of winter, contributing to the emergence of symptoms of winter depression.

**Genetic predisposition** Individuals with a family history of winter depression or other mood disorders may be more susceptible to this condition, due to genetic predisposition.

**Financial burdens in winter:** The costs of heating, buying winter clothes, and school expenses that coincide with this season, in addition to the high costs of family health care, which may increase in the winter.

**Reduced social activity:** Face-to-face social interaction decreases during the winter as people spend more time indoors. This can also lead to new patterns of family problems that reinforce seasonal depression associated with winter.

**Cold pain:** Even healthy individuals can experience unusual pain from the cold, such as joint and bone pain, as well as pain from old injuries and fractures. These pains can be a major trigger for winter depression.

**Winter myths:** It may seem strange, but some myths associated with winter can contribute to depression. One of the most prominent of these myths is that winter is the season of death, a belief that dates back to the eras before the spread of health care, when colds were a major risk.

**Vitamin D deficiency** Vitamin D deficiency is considered a contributing factor to winter depression, as this vitamin plays an important role in maintaining normal serotonin levels in the body during this period. Sunlight helps produce cholecalciferol (vitamin D3), which is later converted to vitamin D.

**Increased secretion of melatonin** Melatonin levels increase as a result of the increase in night hours and the decrease in exposure to sunlight during the day. This change may negatively affect the body's natural balance, leading to a feeling of lethargy and decreased activity, in addition to sleep disturbances and mood swings.

**The difference between winter depression and summer depression in terms of symptoms**

The differences between winter depression and summer depression in terms of symptoms can be summarized as follows:

**Symptoms of winter depression:**

Common symptoms of winter depression syndrome include the following:

- Feeling hopeless

- Increased hours of sleep or excessive sleep

- Increased appetite and weight

- Isolation and social withdrawal

- Low energy levels and feeling lethargic

- Lack of interest in activities that the person used to enjoy

- Cravings for food, especially foods rich in carbohydrates.

**Symptoms of Summer Depression:**

 

As for the symptoms of summer depression, they include:

- Sad mood

- Weight loss

- Poor appetite

- Feeling angry

- Difficulty sleeping and insomnia

- Feeling anxious and agitated.

**How ​​to diagnose seasonal affective disorder**

 

You may not find the difference between winter depression and summer depression in the diagnosis essentially, as seasonal affective disorder may be difficult to diagnose and evaluate due to the presence of other conditions that may cause similar symptoms.

So your mental health specialist may ask you for a comprehensive evaluation, which includes the following:

Physical examination **The doctor will conduct a complete physical examination and ask you detailed questions about your health, as there may be a specific health condition that is the cause of the depression you feel.

Laboratory tests** The doctor will ask you for some medical tests, for example:

Complete blood count.

Thyroid analysis.

Psychological evaluation** To confirm the diagnosis, the doctor or specialist at the best psychiatric center may ask about your symptoms and how you feel.

What are the symptoms of winter depression?

 

Some symptoms of winter depression are similar to those associated with depression caused by other factors, including:

**Common symptoms with depression:**

- Feeling sad all day long, almost every day.

- Feeling hopeless and worthless.

- Low energy.

- Loss of interest in activities that used to excite you.

- Trouble sleeping.

- Noticeable changes in appetite or weight.

- Feeling physically heavy.

- Difficulty concentrating.

- Frequent thoughts of death or suicide.

**Symptoms associated with winter depression**

 

- Hypersensitivity.

- Constant feeling of tiredness and low energy.

- Difficulty communicating with others.

- Extreme sensitivity to rejection or criticism.

- Feeling heavier than usual in the arms and legs.

- Sleeping for excessively long periods.

- Changes in appetite, where the person usually tends to eat foods rich in carbohydrates.

- IncreasedWeight.

**Ways to treat winter depression**

 

With the arrival of winter, many people feel a sudden drop in mood, constant fatigue, lack of energy, the need for excessive sleep, excessive appetite, and a decrease in general and social performance. These are all symptoms that need treatment, so the following will mention ways to treat winter depression to get rid of these symptoms:

. Exercise **One of the explanations for the appearance of depression in winter is hormonal changes in the body, including a decrease in the level of serotonin that causes depression, so doing sports increases the level of serotonin, and is thus used as a natural antidepressant.

You can practice all types of sports, such as:

Running.

Swimming.

Hiking.

Jumping.

. Exposure to light**One of the ways to treat winter depression is exposure to sunlight, as sunlight helps balance the hormonal changes that cause depression, and helps raise the level of energy and activity.

When there is no possibility of exposure to sunlight, or on rainy days, artificial lighting can be used, such as: fluorescent lighting.

. Maintaining a healthy and balanced diet**To get rid of winter depression, it is recommended to eat foods made from complex carbohydrates, so that the digestion process is long, which makes the body maintain blood sugar and serotonin levels in a stable state for a long time.

It is worth noting that a diet rich in healthy elements, such as: vitamins, minerals, and unsaturated fats, benefits the health of the body as a whole.

** Going out with friends** Despite the feeling of lack of energy that accompanies winter depression, it is recommended to communicate with others and not isolate yourself, as this is considered an effective method in treating winter depression.

**. Undergoing behavioral therapy** Individuals respond differently to seasonal changes, and sometimes winter depression can be overcome by acquiring new behavioral skills. The affected person can apply behavioral therapy himself if possible, and in more severe cases, it is preferable to consult a psychiatrist.

**. Taking some types of medications**Taking some medications is an option that is resorted to when all other methods of treating winter depression fail. Depression generally occurs as a result of low serotonin levels, and if natural methods do not succeed in raising it, the solution is to use medications prescribed by a doctor, including:

**. Going out with friends**Despite the feeling of lack of energy that accompanies winter depression, it is recommended to communicate with others and not isolate yourself, as this is considered an effective method in treating winter depression.

**. Undergoing behavioral therapy**Individuals respond differently to seasonal changes, and sometimes winter depression can be overcome by acquiring new behavioral skills. The affected person can apply behavioral therapy himself if possible, and in more severe cases, it is preferable to consult a psychiatrist.

Foods to treat winter depression?

 

- Popcorn**Popcorn plays a major role in treating winter depression, due to its high content of tryptophan, an amino acid that stimulates the brain to secrete serotonin, known for its ability to improve mood and feelings of happiness. Popcorn is also characterized by its effective role in controlling emotional hunger, thanks to its high content of dietary fiber, which helps you feel full and satisfied for long hours.

- Banana**Bananas are considered one of the winter fruits that are useful for treating seasonal depression, because they contain carbohydrates, which enhance the body's ability to absorb tryptophan from foods rich in it, and then produce the mood-enhancing hormone serotonin. In addition, bananas contain vitamin B6, vitamin C, vitamin A, potassium, phosphorus, iron and protein, which are nutrients that reduce mood swings in winter.

- Chickpeas**Chickpeas have a positive effect on mental health, as they help combat winter depression, due to their content of vitamin B6, protein, magnesium, and other nutrients that make the brain produce more mood-enhancing hormones, such as serotonin and dopamine.

- Green beans**Mood becomes more stable in winter when you regularly eat green beans, as they contain folic acid, which improves neurotransmitters in the brain.

- Oranges**Vitamin C, which is abundant in oranges, not only helps strengthen the immune system, but it has also been proven to help reduce cortisol levels, because its increased levels in the body cause feelings of stress

- Dark chocolate** is one of the foods that combat winter depression, as it helps produce endorphins, a chemical that improves mood. To ensure the benefit of dark chocolate, the cocoa concentration in it must be at least 70%.

**- Avocado**The fruits that are beneficial in combating winter depression are not limited to bananas and oranges only, but avocado is also an excellent choice, as it contains omega-3 acids that boost levels of dopamine and endorphins, which helps improve mood.

**- Nuts**Nuts are another rich source of anti-depressant omega-3 acids, but it is preferable to eat them raw, as roasted types contain large amounts of salt, which can lead to high blood pressure and fluid retention in the body.

**- Salmon**If you are looking for an alternative to avocados and nuts, you can get a good amount of omega-3 acids necessary for mental health by eating salmon, which is considered a fatty fish rich in these acids.

**- Oats**A deficiency in vitamin D in the body is one of the factors that increase the likelihood of seasonal depression, so it is important to eat foods rich in it, such as oats. For best results, it is preferable to eat it with cow's milk or almond milk, as it containsBoth are high in vitamin D.