Seasonal Depressive Disorder: What It Is And How To Prevent It
Having a downturn from time to time or feeling sad about an event that has happened in life is normal. But if the suffering is persistent, you are sad most of the time and this situation affects your daily life, you may suffer from depression.
There are different depressive disorders, such as Major Depression, Psychotic Depression or Seasonal Depressive Disorder (SAD). We will talk about the latter in today’s article.
SAD is part of the mood disorders, it affects our well-being, our social interaction, our appetite and sexual desire, and It is characterized by occurring during a certain time of the year, usually during winter. It is estimated that this condition currently affects between 3% and 10% of the population in countries with sudden changes in season, such as the Nordics.
The relationship between the climate and our state of mind
When we wake up on a winter morning and look out the window and see a gray and rainy day, we generally feel that it is a “sofa, blanket and movie day.” On the contrary, if when we look out we see a sunny day, we want to go out and enjoy the sunny day.
This phenomenon has caught the attention of many researchers, which is why many studies have been carried out in this line of research since the 1970s. According to research by the British Journal of Psychology, both sun exposure and warm temperatures They promote positive thoughts and reduce anxiety. On the other hand, excess humidity in the environment causes fatigue and makes it difficult to concentrate.
Additionally, rain and cold increase depression and suicidal desires. However, these climatic changes that are characteristic of certain seasons of the year do not affect everyone with the same intensity.
The lack of luminosity hypothesis
The term Seasonal Depressive Disorder was coined by Norman Rosenthal, a professor of clinical psychiatry at Georgetown University (Washington, United States) who for 20 years researched SAD at the US National Institute of Mental Health.
According to his theory, Patients suffering from this disorder experience depressive symptoms during the fall and winter months because there is less sunlight, and they begin to improve with the arrival of spring. One of the reasons why this occurs is due to the lack of vitamin D.
A research work carried out by the universities of Georgia, Pittsburgh (United States) and the Queensland Technical University in Australia, which reviewed more than 100 notable articles, concluded that there is a relationship between vitamin D and winter depression. Vitamin D is involved in the synthesis of serotonin and dopamine in the brain, both neurotransmitters are related to depression.
Following Rosenthal’s study, light therapy (also called “phototherapy”) emerged, a treatment for SAD (and other disorders) that aims to modify the internal clock that regulates the body’s activity cycles, which resides in the brain and is activated by the light stimulus.
Symptoms of Seasonal Depressive Disorder
Unlike typical depression, patients with SAD do not lose appetite, weight, and sleep, but instead They have an exaggerated need for sleep and a tendency to gain weightWell, regarding this last point, SAD causes them to eat compulsively, especially high-calorie foods. Symptoms generally intensify slowly in late fall and winter months.
Below are the Symptoms of Seasonal Depressive Disorder:
SAD or Seasonal Affective Disorder (SAD) appears in the Manual of Mental Disorders (DSM-III-R), and in the International Classification of Diseases, tenth revision (ICD-10).
There are studies that confirm satisfactory diagnostic stability for SAD.
Its biological bases have also been studied and in them Various factors seem to be involved, mainly genetic, neuroendocrine and electrophysiological.
Seasonal Depressive Disorder in spring and summer
Some experts also claim that there is another variant of SAD that some people suffer from in summer, and present these symptoms:
Six tips to prevent SAD
In severe cases, SAD must be treated by a specialist. But in this article we propose some tips so you can prevent this disorder. These are some tips that may come in handy to achieve this:
1. Go outside
Going outside is difficult for people with SAD, especially due to hyperfatigue and drowsiness during the day. If luckily you have a job that requires you to leave home, you will have an easier time overcoming seasonal depression. If this is not the case, it is necessary that you do not stay at home, since many studies affirm that going outside and getting fresh air increases serotonin levels, which can decisively help combat Serotonin Syndrome.
If you think you have nowhere to go or any reason to leave the house, just go outside and walk somewhere quiet. If luckily it’s a nice day, you can also benefit from the vitamin D that a sunny day provides.
2. Do sports
For several decades, Studies have shown that exercising can improve our mental well-being regardless of age or physical condition. “Exercising regularly is good for mood and self-esteem,” explains Harvard Medical School psychiatrist John Ratey, author of the book “The Revolutionary New Science of Exercise and the Brain.”
Exercise favors the release of endorphins, chemical substances that produce a feeling of happiness and euphoria. Combining cardiovascular work with anaerobic resistance work, such as weight training, provides benefits for physical and mental health. In addition, it can also make us feel better by looking better.
To learn more about the psychological benefits that practicing physical activity provides you, we invite you to read our article:
3. Surround yourself with your family and friends
Leaning on your close friends and family, that is, on people you can trust and who will listen to you, will benefit you, because they will care about you, andYour presence alone acts as a protective factor against depression and against irrational thoughts. characteristic of this pathology.
Plus, if your friends are fun, they will give you a good time and transport you into a positive and pleasant mood.
4. Set goals and objectives for this winter
Setting goals and having objectives has a positive effect on motivation and improves well-being, as long as they are realistic.
But not only long-term goals will have this effect, but it is also necessary to have short-term goals to remain motivated during the process. In fact, on many occasions We set goals without taking into account that smaller goals must be overcome beforehand.. This aspect, which seems so obvious, can be overlooked and make us feel worse. Therefore, you must have the account.
Eating healthy and balanced improves health and mental well-being. Diet is not going to cure depression, but it can help us feel better, as it has an impact on general health and, therefore, mental health. A study carried out at the University of Navarra Clinic has indicated that The diet can protect against depression and reduce your risk by 40 to 50%.
The study was led by Dr. Miguel Ángel Martínez‐González, who argues that this type of diet provides folate and B vitamins that are essential in the metabolic pathways of methionine, homocysteine and s-adenosyl-methionine (SAM). . The latter collaborates in the biosynthesis of neurotransmitters that affect mood, such as dopamine and serotonin.
Furthermore, other studies state that foods rich in tryptophan help prevent depression. On the other hand, polyunsaturated fatty acids (such as omega-3) and monounsaturated fatty acids (from olive oil, some nuts, etc.) influence the structure of nerve cell membranes and improve the functioning of serotonin.
Finally, multivitamins and Vitamin D supplements should also be part of the diet to prevent SAD, and refined foods and foods that contain “trans” fats (such as pastries) should be avoided, as they have an impact on the increase in body weight, increase the risk of obesity, and make individuals more unhappy.
6. Practice Mindfulness
The lifestyle of Western societies can lead many people to suffer from stress, depression, anxiety, etc. Mindfulness helps us get to know ourselves, to investigate within ourselves and show ourselves as we are.. With its practice, self-awareness, self-knowledge and emotional intelligence are improved. In addition, it reduces stress, anxiety and, among other psychological benefits, improves self-esteem.
But more than a set of techniques to be in the present moment, it is an attitude towards life, a coping style that boosts personal strengths. The practice of mindfulness improves the state of consciousness and calm, which helps to self-regulate behavior, in addition to creating an environment conducive to seeing life in a positive way, which can be really useful in preventing Seasonal Depressive Disorder.
To learn more about Mindfulness, we invite you to read this article:
