We've all heard that the autumn and winter months are more depressing times for most people. But does this rainier, grayer weather have any impact on our mental health?
Although it may seem strange, the truth is that the seasons can be a significant indicator of our mental health. With the arrival of lower temperatures, energy and motivation decrease, which can lead to what is called seasonal depression. This condition is defined as a behavioral disorder related to decreased light and shorter days.
This form of depression is associated with the changing seasons, with the winter months being the most conducive, although it can occur at other times of the year. This type of behavioral disorder can, in some cases, significantly affect a person's life.
The main symptoms of seasonal depression are similar to those of other forms of depression. These include:
- Sadness
- Anxiety
- Lack of appetite
- Power outage
- Changes in appetite
- Feeling of emptiness/lack of worth
- Difficulty concentrating
- Loss of libido
- Irritability
- Apathy
- Loss of interest in activities that were once enjoyable.
- Changes in sleep patterns
- Social isolation
However, these symptoms vary from person to person and tend to decrease with increased exposure to sunlight.
There are several preventative measures to address depressive feelings:
- Walks and hikes, making the most of the daylight.
- Open the curtains and windows
- Maintaining a healthy diet
- Practicing physical exercise to reduce anxiety
- Having an active social life
- Acquire good sleep habits.
Regarding the treatment of this condition: it begins by including some changes in routine and lifestyle. Not only is sun exposure a good technique, but so is psychotherapy, where the person is helped to cope more adaptively with the negative feelings that depression causes, thus reducing anxiety.
The causes of seasonal depression are still unknown; however, there are some factors that are related to this condition, namely:
- Decreased levels of norepinephrine, dopamine, and serotonin (neurotransmitters related to mood and sleep regulation), influenced by sun exposure;
- Changes in melatonin levels, which can affect sleep and mood;
- Family history of seasonal depression;
- Living in very dark and cold places.
Since sunlight influences the functioning of our entire body, when there is a decrease in light, there will inevitably be a drop in serotonin levels, the hormone responsible for happiness. Consequently, the lower the production of this hormone, the greater the tendency towards depressive mood.
In addition to serotonin, the hormone responsible for sleep, melatonin will also have an impact as an increase in melatonin production leads to higher levels of fatigue and lack of energy.
The advice is to make the most of the sunny days to reap their benefits, and when the cold and rain persist, enjoy those moments with family and friends, engaging in pleasurable activities to combat feelings of emptiness, loneliness, and sadness.
Therefore, don't let yourself be carried away by depressive thoughts and enjoy autumn and winter in a more positive and welcoming way!
Dr. Mariana Silva - Mental Health and Therapy Unit - Taipas Termal
