Winter season is freezing now. Sunlight has also become rare as the cold has increased. Many people love cold weather. He is eagerly waiting for it. However, cold can sometimes cause sadness. Some people may suffer from Seasonal Affective Disorder (SAD) due to the cold weather and low light in winter. It is also called winter depression. In general, all its symptoms are similar to those of depression.
According to the World Health Organization (WHO), in the year 2015, more than 300 million people worldwide were suffering from depression. This number is 4.3% of the world population.
According to the National Mental Health Survey 2015-16, about 15% of adults in India had mental health problems. That means about one in 20 Indians were suffering from depression.
So today In the medical certificate We will talk about seasonal affective disorder i.e. winter depression. You will also learn that-
- What are the symptoms of winter depression?
- How to protect yourself from it?
What is winter depression? This is a type of mental health problem, which mainly occurs in the winter season. Due to which a person may show symptoms like irritability, laziness and stress. This can last from the beginning to the end of the winter months. Winter depression can happen to people of any age.
Why does winter depression occur? In winter, the days are shorter and the sunlight decreases as the temperature drops. It also affects people's lifestyle. This can lead to winter depression in some people.
The sleep-related hormone melatonin has also been linked to winter depression. When there is not enough light during the day, the body produces more melatonin. It increases the risk of winter depression. See which people are at higher risk in the graphic below.
Identify winter depression by these symptoms According to the American Psychiatric Association, symptoms typically include sadness, stress, lack of energy, excessive sleepiness and weight gain. Apart from this, you can also identify it by some signs. Understand this in the graphic below.
How to avoid winter depression Vitamin D is most essential to prevent depression in winter. It increases the level of serotonin in the body. Serotonin is a happy hormone, which balances mood. Apart from this, you can follow the tips given in the graphic below to avoid winter depression.
Let us now talk about the above points in detail.
Sunlight is beneficial in winter depression Vitamin D is an essential vitamin for our health. Its main source is sunlight. When there is less sunlight in winter, the body's circadian rhythm changes. This increases the risk of many diseases.
When our skin is exposed to sunlight, the body produces vitamin D, which is essential for bones, immunity and mental health.
Some exposure to sunlight is also important in winter. For this, if possible, sit in light sunlight for 15 to 30 minutes every day. If going outside is not possible, taking vitamin D supplements can also be a good option.
Take care of your dietThere is a great desire to eat in the winter season. Due to this many times some people turn to fast food and junk food. Which has a negative effect on our physical health as well as mental health.
According to a study published in the National Library of Medicine, people who eat fast food have a higher risk of depression than people who eat fruits, vegetables and a healthy diet.
So, it is very important to always keep your diet healthy. To avoid winter depression you can include things like dark chocolate, dry fruits, whole grains, green vegetables, milk, eggs in your diet.
Pay attention to the workout Exercising for 30 minutes a day is beneficial for combating winter depression. In colder weather, when the days are shorter and there is less sunlight, it also affects our mental state. Exercise releases endorphin hormones in the body, which reduce stress.
Avoid being alone People suffering from depression should avoid being alone in winter. This can lead to an increase in mental problems. Even if you don't feel like going out, try to meet friends and loved ones.
Get plenty of sleep Sleep disturbances can worsen symptoms of winter depression. Adequate sleep can balance the body's circadian rhythm. For this make it a habit to sleep and wake up at a certain time every day. Get 7-8 hours of sleep a night. Good sleep improves physical and mental health. It is also helpful in combating winter depression.
Focus on self-care Do things that make you happy. Like watching movies, reading or doing outdoor activities. Even after this, if symptoms of depression persist in winter, consult a psychologist.
Treatment of winter depression
There are several ways to treat winter depression medically. Understand this through the following indicators-
Light Therapy: For this, a special lamp is used, which has a lot of light. This bright light therapy is helpful in treating winter depression.
Cognitive Behavioral Therapy (CBT): This is a type of talk therapy that helps to overcome winter depression.
Medical treatment: Sometimes doctors also prescribe some medications to help people recover from SAD.
Seasonal affective disorder subsides in summer When the days are longer and there is more sunlight, cases of seasonal affective disorder are greatly reduced. However, some people may experience symptoms during summer as well. This is called 'summer depression'. Most cases of summer depression are seen in people who are already suffering from some mental problem.
Image Credit: (Divya-Bhaskar): Images/graphics belong to (Divya-Bhaskar).
