Winter depression and SAD: causes, symptoms and treatment

Robert Novoski

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Image rights: image alliance/dpa | Matias Balk

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Bad mood in autumn: winter blues or depression?

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Winter depression and SAD: causes, symptoms and treatment

Every year – the shorter the days, the darker the mood. If bad moods occur regularly throughout the season, it is most likely winter depression. This is not a reason for a bad mood, but a recognized illness.

Many Germans suffer from bad moods during the dark season. When this bad mood occurs for two or more years in a row, it is called SAD (Seasonal Affective Disorder), which is also known as winter depression. It is also colloquially referred to as the winter blues, fall blues, or November blues.

  • About the article: “Depression – the way out of mental depression”

Winter depression symptoms

Typical signs of winter depression are an increased need for sleep, especially in the morning, as well as a lack of motivation and a generally depressed mood. About two-thirds of those affected also experience increased appetite and even cravings, especially for sweet foods, which can improve their mood in the short term. In some cases, professional performance and libido decrease.

Symptoms range from mild mood swings to very depressive moods. When these symptoms occur, it is important to rule out other causes such as work or family stress. If symptoms last more than two weeks, depression may be present.

Cause: Lack of lighting and its consequences

The main reason for SAD and bad mood is lack of light. Light is the most important time controller for our bodies and moods. The retina in the eye receives light signals and controls biochemical processes in the brain. When it’s dark, the brain produces more melatonin, a hormone that makes you tired and lowers your mood. During the day, when there is enough light, serotonin is produced, which acts as a “happiness hormone” and improves mood and activates the body.

Tips against the winter blues: light, air and exercise

To overcome the winter blues, you should spend one to two hours outdoors every day. Even in cloudy weather, sunlight is enough to activate the body. Anyone who works in an office should take breaks in the fresh air, as light and exercise work together to improve circulation and well-being.

Light therapy for light deficiency

If being outdoors isn’t enough, special daytime running lights can help. These lights simulate daylight, which signals the body to produce less melatonin. Ordinary room lights are not suitable for this because the light intensity is too low. Daytime running lights can be a valuable support for SAD.

Differences from non-seasonal depression

It is important to differentiate between seasonal depression and year-round depression. Light therapy does not help with non-seasonal depression. People who suffer from sleep disorders, fatigue or pain throughout the year should see a doctor.

In video: What is depression?

Desperate man, holding his hands in front of his face.
Image rights: picture-alliance/dpa, colourbox.com, assembly: BR

Video post

Is depression an illness? What factors promote its development, who suffers from it and what are the symptoms?

Depression treatment

In many cases, depression can be treated well. Individual therapy that includes discussion and reflection helps most sufferers. In severe cases, antidepressants may also be used. According to current medical guidelines, antidepressants should only be used for severe depression. These drugs have little or no effect on mild and moderate depression. Psychotherapy and lifestyle changes, such as a balanced day-night rhythm or exercise, help with this. You can find more tips here.

In video: Undisclosed and widespread illnesses: depression and burnout

Woman sitting curled up on the floor
Photo right: BR/Julia Müller

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Depression is one of the most common and underestimated illnesses.

This article first appeared on BR24 on October 20, 2020. The topic is still relevant. We have therefore republished this article.

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