It is common knowledge that when the days get shorter, the sun shines less and it is cold and dark outside, many people feel less energetic. But for some, this feeling goes much further than just a winter blues: they are dealing with a winter depression . This condition, also called seasonal depression, can have a major impact on your daily life. Fortunately, there are ways to recognize it and to do something about it yourself. In this article you can read what a winter depression exactly is and how you can support yourself in these dark months. You are not alone!
What is winter depression?
Winter depression is a form of depression that occurs mainly in autumn and winter. It is caused by a lack of natural light, which affects the production of certain hormones in our body. An important factor is melatonin, also known as the sleep hormone, which is produced more during dark periods. At the same time, the amount of serotonin, a hormone that positively influences our mood, often decreases. The result? You feel gloomy, tired and sometimes even listless.
Common symptoms of winter depression include:
- A persistent feeling of sadness or depression.
- Fatigue, even after a good night's sleep.
- Difficulty concentrating or focusing.
- Increased carbohydrate cravings and weight gain.
- Little desire to maintain social contacts.
- A decreased energy level.
How do you know if you have winter blues or winter depression?
Winter blues are a mild form of winter depression. You may feel a bit more listless, less motivated to do things and more easily grumpy. Winter depression, on the other hand, is more serious: it affects your daily functioning and the symptoms often last longer than two weeks. If you suspect that you are suffering from this, it is important to seek professional help.
What can you do yourself against winter depression?
Although it may feel overwhelming, there are several things you can do to help alleviate the symptoms of SAD. Here are some practical and effective tips:
1. Seek the light
Lack of daylight is one of the main causes of winter depression. Therefore, try to be outside for at least 30 minutes every day, even on cloudy days. Take a walk during your lunch break or start your day with a brisk morning walk. Can't go outside? Then consider a daylight lamp; it can imitate natural sunlight and help your body stay in balance.
The WeFlow daylight lamp is a popular choice.
2. Pay attention to your diet
During the winter months, you may be tempted to reach for comfort foods such as pasta, chocolate and other carbohydrates. While this may help temporarily, it often results in a dip in energy afterwards. Try to eat a balanced diet with lots of vegetables, fruits, healthy fats and proteins. This will keep your energy levels stable.
3. Make your home cozy
A warm, cozy environment can do wonders for your mood. Think soft blankets, candles, warm colors, and maybe even an aroma diffuser with uplifting scents like citrus or lavender. A nice place to relax can help improve your mood.
2. Exercise regularly
Exercising is a proven way to improve your mood, even with winter depression. It ensures that your body produces more endorphins, or 'happiness hormones'. You really don't have to do intensive workouts; a yoga session or a dance in the living room can also help.
Also read 👉 5 reasons why exercise makes you happy
5. Stay socially active
Although you may be inclined to withdraw, contact with others is very important. Plan regular moments of fun with friends or family. It doesn't have to be big; having a cup of coffee together or a phone call can do a lot.
6. Make time for relaxation
Stress can worsen the symptoms of winter depression. Therefore, make sure you have moments of relaxation. This can be meditating , reading a book or doing something creative. Anything that helps you to de-stimulate.
When to seek help?
If you notice that the symptoms persist or worsen despite your efforts, do not hesitate to seek professional help. A GP or psychologist can look at treatment options with you, such as light therapy, conversations or possibly medication. You are not alone!
Finally
Winter depression is annoying, but with the right approach you can make the dark months a lot more bearable. Try to take small steps to take better care of yourself and be kind to yourself. Remember: it is okay to feel down sometimes, but you do not have to accept that gloom.
💛 Tell us, do you have any good tips to combat the winter blues? Let us know in the comments or share this article with someone who could use it!
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