Winter depression: symptoms, causes, treatment, and prevention

With the arrival of winter and the changing weather, many people notice a shift in their mood and energy levels. For some, this season can transform from a time of cold and rain into a debilitating psychological condition known as "winter depression" or Seasonal Affective Disorder (SAD). This type of depression is closely linked to shorter days and reduced exposure to sunlight, which affects the body's circadian rhythm and the levels of mood-regulating hormones such as serotonin and melatonin.

Historical and scientific background on seasonal affective disorder

Historically, this disorder wasn't formally classified until the 1980s, specifically when psychiatrist Norman Rosenthal and his colleagues at the National Institute of Mental Health in the United States described it. Since then, Seasonal Affective Disorder (SAD) has become a medically recognized condition affecting millions of people worldwide, particularly in regions with long winters and extended nights. The importance of awareness of this disorder lies in its direct impact on productivity and social relationships; ignoring the symptoms can lead to a decline in mental health and social isolation.

Symptoms of winter depression: More than just fleeting sadness

According to medical sources and the Ministry of Health, the symptoms of winter depression appear gradually, starting mildly and then worsening as the season progresses. Some of the most prominent symptoms include:

• A persistent feeling of sadness: and a loss of interest in activities that were previously enjoyable.
• Low energy and lethargy: Feeling physically tired and having difficulty concentrating on daily tasks.
• Changes in appetite and weight: Those affected often tend to overeat carbohydrates and sugars.
• Sleep disturbances: An urgent desire to sleep for longer hours than usual and difficulty waking up in the morning.
• The tendency towards isolation: withdrawing from social events and preferring to stay alone.

Practical and effective tips for symptom relief

Winter depression can be overcome or lessened by adopting a healthy and conscious lifestyle. Recommendations include the following:

• Sun exposure: Take advantage of daylight hours to go out and expose yourself to natural light as much as possible to boost vitamin D and regulate your biological clock.
• Physical activity: Regular exercise, preferably outdoors, helps in the release of happiness hormones (endorphins).
• Balanced nutrition: Following a healthy diet rich in vitamins and minerals and avoiding excessive sugars.
• Social interaction: Resisting the urge to isolate yourself and participating in social activities to break the barrier of loneliness.

The Ministry of Health and relevant authorities confirm that if symptoms persist for a long time or significantly affect daily life, one should not hesitate to seek professional help from mental health professionals to obtain appropriate treatment, whether it be light therapy or behavioral therapy.