Winter Depression

Also known as winter depression, seasonal affective disorder or seasonal depression; It is a psychological disease that is triggered by the change of seasons, especially in autumn and winter, where the interest and desire of the person decreases, his thoughts, feelings and behaviors are negatively affected. Lack of sunlight, low temperatures, short days and being in closed environments all the time have negative effects on many people and cause depression. Considering the biological factors in the formation of winter depression, the changes in the levels of serotonin and melatonin in the brain are remarkable. These two hormones play an important role in the sleep and wake cycle of humans and in regulating energy and mood.

Melatonin is a sleep-related hormone; In the dark, the body tends to secrete more melatonin, and the increase in this release causes sleepiness and fatigue in the person. The hormone serotonin, also known as the happiness hormone, positively affects the mood of the person; It makes the person feel happier and calmer. Shortening of days, reduced daylight and long dark hours in autumn and winter cause an increase in melatonin levels and a decrease in serotonin release. These episodes of depression usually coincide with the same season, and when the weather starts to warm up again, a complete recovery is observed in people.

Although its prevalence in Turkey is not known exactly, the frequency of seasonal depression symptoms varies between 4% and 8% in scientific studies. These symptoms, which usually increase in the autumn and winter months;

• Disruption in sleep patterns (usually excessive sleepiness and difficulty waking up in the morning),
• Increase or decrease in appetite (increase in weight gain because carbohydrate foods are often preferred),
• Low energy level and general reluctance
• A general loss of interest and no longer enjoyment of activities previously enjoyed
• Withdrawal from social life
• Having a sad and unhappy mood almost all day,
• Difficulty concentrating
• It manifests itself as a feeling of guilt and worthlessness.

What can be done to prevent winter depression or reduce the severity of symptoms?

• You can take walks in the open air (which will take at least 30 minutes during the day).
• It can be beneficial to use daylight bulbs that give light in a style closest to natural sunlight for lighting at home and in the workplace.
• It may be beneficial to avoid carbohydrate-heavy and high-sugar foods during the day and to create a diet that includes more lean, protein and vitamin-rich foods.
• Doing sports regularly will help you feel more vigorous and sleep more comfortably.
• You can benefit more from sunlight in a sleep pattern where you go to bed early at night and wake up early in the morning.

If the severity of your winter depression still does not decrease despite trying all these, and it causes deterioration in your family, school and work life, it would be useful to consult a mental health specialist to determine psychotherapy, psychiatric support or other coping strategies.