How does winter depression develop?
In winter, many people spend most of their time in artificial light.
The lack of natural light causes the pineal gland to make more melatonin.
This hormone sets the internal clock for rest and hibernation and slows the metabolism.
In addition, melatonin suppresses the production of the happiness hormone serotonin.
For many people, moods deteriorate. The desire to do something dwindles. Fatigue increases and often so does appetite.
Winter depression: Typical symptoms
Less energy, imbalance, sadness, listlessness, listlessness, depressed mood, neglect of social contacts, craving for sweets, increased need for sleep.
Winter depression: what can you do about it?
Who is in a low mood, it is often difficult to get up to anything "aufzuraffen".
But just fresh air, exercise and socializing are needed now.
A few tips:
Much exercise in fresh air. Walks, jogging or walking, cycling and cross-country skiing are all suitable.
Make plans for enjoyable pursuits, such as a trip, going to the cinema or theatre, or going to a party.
Avoid being alone if possible. Make a date with friends and do something together.
Do something good for yourself, such as going out for a nice meal (fish is especially recommended because of the omega-3 fatty acids) or taking a few saunas.
Drink lots of milk and eat bananas, as the protein building block tryptophan increases serotin levels.
If there is no improvement, professional help is urgently needed.
According to Prof. Ulrich Hegerl of the "Kompetenznetz Depression", there are "very good treatment options" for winter depression.
Specially with light therapy, good results are achieved in about 80% of those affected.
With a daylight full-spectrum lamp from 10,000 lux, the therapy can also be carried out at home. Therapy recommendations are given by the family doctor or psychiatrist.
Book tip on the topic
Lichttherapie: The program for fall and winter depression.
light therapy device
Light therapy devices such as.For example, the Philips HF3420/01 EnergyUp help people feel more active. They also help regulate sleep-wake cycles and mood swings during the darker months of the year.
Winter depression: link to topic
article by Prof. Ulrich Hegerl at netdoktor.de.
PART 1: Winter - The Dark Season
PART 2: Fit through the winter
PART 4: Winter Poems