What is the cause of seasonal depression that occurs with the change of seasons? And how can it be treated?

Weather of Arabia - With the advent of the autumn season and the approaching winter season, the weather turns colder, the daylight hours decrease, and the period of time for us to get sunlight, and although many people rejoice in the arrival of winter, eager to enjoy the snowfall, the change of seasons and the approach of winter days are accompanied by seasonal emotional disturbances. It affects many of us every year, so what is the cause of these disorders? How can it be dealt with and treated?

What is seasonal affective disorder (SAD)?

Seasonal Affective Disorder is a type of depression associated with seasonal changes that begins and ends at the same times each year, and is different from the normal feeling of sadness or unhappiness, as scientists believe that the lack of sunlight and shorter days during the autumn and winter days are closely related. directly by a chemical change in the brain.

Causes of seasonal depression

The main cause of seasonal affective disorder remains unknown, but there are some influencing factors, including:

1. Circadian clock: Low levels of sunlight in the fall and winter can disrupt the body's biological clock and lead to depression.
2. Levels of serotonin: a chemical and neurotransmitter in the brain that affects mood, and a decrease in the level of sunlight can cause a decrease in the level of serotonin, leading to feelings of depression.
3. Melatonin levels: The change of seasons leads to an imbalance in the level of melatonin in the body, which plays a role in regulating sleep and mood.

Symptoms of seasonal affective disorder

In most cases, seasonal affective disorder symptoms appear during the late fall or early winter, and disappear during the sunny days of spring and summer, and seasonal affective disorder can cause depression in the spring or early summer, but it is less common, and in either case, Symptoms start mild and become more severe as the season progresses.

Signs and symptoms of seasonal affective disorder generally include:

• Feeling depressed most of the day, almost every day.
• Feelings of worthlessness, helplessness, hopelessness, and guilt.
• Loss of interest in activities that were previously enjoyable.
• difficulty concentrating
• Isolation and social withdrawal.
• Low energy, lethargy, or nervousness and irritability.
• sleep disturbances;
• Changes in appetite and weight.

Symptoms of autumn and winter depression:

• sleeping too much
• Change in appetite, especially the desire to eat foods rich in carbohydrates
• overweight
• Fatigue or low energy

Symptoms of spring and summer depression:

• difficulty sleeping (insomnia)
• poor appetite
• Weight loss
• agitation or anxiety

7 Ways to Fight Emotional Disorder and Seasonal Depression

It is important to remember that seasonal affective disorder may require seeing a medical professional who diagnoses the symptoms. There are ways that you can take to avoid developing seasonal affective disorder during the winter season. Here are some helpful tips from psychological experts:

Spend some time outside during the day

Although winter brings cooler days, it's important to spend time outside in the day. Spending time outdoors or even near a window with plenty of light can help relieve seasonal affective disorder symptoms. Vitamin D from sunlight increases serotonin activity which improves mood, so even a brisk walk once a day can do wonders!

light therapy

Being outdoors may not always be available to everyone, but light therapy can be tried if natural sunlight is not possible, and light therapy can be done from home using a special lamp to increase the level of vitamin D in the body.

Maintain a regular sleep schedule

Shorter days can affect the levels of melatonin in the body, and this fluctuation in both melatonin and serotonin can disrupt sleep cycles, so try to maintain a regular sleep pattern, going to bed and getting up on schedule can help avoid emotional disturbances Seasonal throughout the winter.

Movement and exercise

Exercise regularly throughout the winter to help avoid seasonal affective disorder. Increased levels of endorphins can help combat feelings of depression and sadness. Whether you do light jogging outdoors, weightlifting, or morning yoga, try to exercise for 30 minutes daily and make this into your daily routine.

Choosing a healthy lifestyle

Depression often leads to unhealthy ways of coping, such as overeating, choosing junk food over healthy foods, and staying up late. While these choices may temporarily make you feel good, they are not a long-term way to control symptoms of emotional distress. seasonal.

When dealing with seasonal affective disorder, start with a healthy diet, cut back on sugar and caffeine, monitor your blood pressure and heart rate, consider relaxation techniques like yoga or meditation, and make sure you get a good night's sleep.

Cognitive behavioral therapy

Some evidence supports the use of cognitive behavioral therapy (CBT) to deal with seasonal depression. CBT helps identify negative thoughts and replace them with more positive ones. Individuals are taught that depression caused by seasonal affective disorder is not an option but an innate part of their behavior. As a result, they learn The individual refocuses negative energy by reading a book, spending time with friends, or taking up a new hobby.

Do things that make you feel better

Give yourself some fun this winter, be kind to yourself and others, make something useful that you enjoy, take part in religious activities, or create and take care of a garden, and do whatever brings you happiness.

Remember, winter won't last forever. Daylight gradually begins to increase after the winter solstice, so take care of yourself during this short time, and contact a professional if necessary.

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