From autumn depression to winter blues: does it even exist – and what helps against it?
As soon as the year draws to a close and the days get shorter again, many people's moods often drop in line with the temperatures outside. But what is the truth behind the terms such as autumn depression or winter blues that are often talked about? Find out in this article what really lies behind the change in mood in winter, what triggers it and what you can do to prevent your mood from becoming as grey as the rainy autumn weather. A guest article by Dipl.-Psych. Sally Schulze.
In the dark season, some people’s mood becomes darker.
Serious illness or just a bad mood?
We've all been there: the alarm goes off, it's still pitch black outside and it's cold outside the duvet - nothing is as tempting as pulling the covers back over your head and going back to sleep. In the best case scenario, these initial difficulties are forgotten after a hot shower, but sometimes we can't shake the bad mood for the rest of the day. Everyone has bad days like this from time to time, but if your mood is low for a long period of time and you just want to get out of bed and get more chocolate from the kitchen, then it could be that you're suffering from what's known as seasonal affective disorder.
What does seasonal affective disorder mean – and how do I recognize it?
Seasonal affective disorder is a type of depression that often recurs at a certain time of year for at least two weeks - usually in winter. It manifests itself through symptoms such as depressed mood and irritability, which are accompanied by persistent tiredness and cravings for carbohydrates and especially sweets. Those affected suffer from a lack of energy and listlessness as well as a general lack of motivation. In most cases, the symptoms of winter depression disappear on their own by spring at the latest.
The lack of light is particularly problematic.
Darkness and loneliness: where does the melancholy in winter come from?
One of the main reasons for the melancholy in the dark season is actually the lack of daylight. The "happiness hormone" serotonin is produced in the human brain when daylight is present. The amount of daylight that reaches the human eye is therefore hormonally linked to the perceived tiredness: when it gets dark, the pineal gland converts the serotonin produced during the day into melatonin - the sleep hormone. So when it is darker during the day due to the season, more melatonin is produced during the day and more tiredness occurs, which is probably what promotes winter depression. In order to reduce the lack of daylight and thus also the potentially mood-reducing consequences, light therapy can be helpful. As part of light therapy, light devices are used that shine bright fluorescent light on those affected. This light is modeled on sunlight and helps to artificially extend the short winter days so that those affected get enough light regardless of the weather.
A Trip into Hormone Metabolism: From Tryptophan to Serotonin
Most of us know that hormones play an important role in the human organism. But how exactly is the important "happiness hormone" serotonin produced? And above all: how does it make us happy? To produce serotonin, the body needs the amino acid L-tryptophan; it is the building block for serotonin. However, L-tryptophan is not only responsible for the production of serotonin, but also for the production of the "sleep hormone" melatonin. This hormone controls our sleep-wake cycle depending on the amount of light hitting our retina, and when the melatonin level is high, we feel more tired. Our hormone metabolism is therefore linked to both our satisfaction and the tiredness we feel - two factors that are closely linked to winter depression.
Nutrition against the blues: Eat yourself happy!
One way to combat the winter blues is through diet. Certain nutrients influence the neurotransmitters that produce positive feelings, especially the "happiness hormone" serotonin in the brain. If there is a nutrient deficiency, the happiness hormones are lacking and mood can suffer. Our body needs certain nutrients to produce the mood-enhancing nutrients and since we often eat less fresh fruit and vegetables in winter, our vitamin intake can be reduced. It is therefore recommended to eat a normal and balanced diet, especially in the dark months, in order to provide the body with all the "ingredients" it needs to produce neurotransmitters. Foods that contain B vitamins, vitamin D, omega-3 fatty acids, amino acids and minerals and trace elements such as magnesium, potassium or selenium are important as building blocks for neurotransmitters. However, increased intake of these nutrients does not automatically guarantee sufficient production of neurotransmitters. These complex processes have not yet been fully researched. The nutritional tips simply take into account the fact that the intake of certain nutrients is a prerequisite for the production of neurotransmitters. Vitamins B2 and B5 - known as riboflavin and pantothenic acid - can also help reduce tiredness and fatigue through dietary intake. The same is known to apply to vitamin C.
Vitamin D: That's why it's called "sunshine vitamin"
The "sunshine vitamin" vitamin D in particular can play a role in winter depression, as the majority of the vitamin in the human body is produced by UV-B radiation - i.e. by sunlight. This vitamin in turn performs several important functions in the body: vitamin D contributes to the normal function of the immune system, it helps maintain normal muscle function and normal bones, and it has a function in cell division. In order to produce vitamin D, sunlight must reach our skin. In winter, when the days are short and the temperatures are low, it is much more difficult to spend enough time outside in the fresh air in the sunlight. But that does not mean that you should now expose your skin to the (artificial) sun for hours: in order for the body to produce enough vitamin D through sunlight, it is usually sufficient for an adult to soak up the sun for five to twenty-five minutes a day - depending on skin type, month and time of day. At least that is the verdict of the Federal Institute for Risk Assessment. At the same time, natural sunbathing is often a short break from work and combined with fresh air, so that several positive effects can be combined. However, only a doctor can determine whether you have a deficiency. In this case, one possible solution is to take vitamin D through dietary supplements.
Exercising outdoors helps against bad moods.
Sport lifts the mood – especially in winter
Even if it can be difficult to pull yourself together and exercise in the often gloomy and wet autumn and winter, this is an important tip: Regular exercise in the fresh air is good for you. Both the aspect of daylight and the hormonal influence on mood are important here. Exercise can stimulate the release of mood-enhancing hormones such as serotonin and dopamine and conjure a big smile on our faces as a reward. This is not about exerting yourself as much as possible and achieving top performance. Endurance sports that involve moderate exertion are particularly helpful for lifting your mood. This includes jogging, for example, at an intensity during which you can still have a relaxed conversation with someone. It is also advisable to avoid exercising late in the evening and on an empty stomach.
Meeting friends and cuddling: fun and happy
Good news for anyone who finds it difficult to exercise in winter and get plenty of exercise outside in the fresh air: the "happiness hormone" serotonin is also released through physical proximity to others, along with the "cuddle hormone" oxytocin. Massages, cuddling, and even sex cause the release of hormones that make us happy, reduce stress and anxiety, and put us in a good mood. Even the immune system and thus our defenses can be strengthened through regular touch. Studies have shown that there is a connection between loneliness and the likelihood of various mental illnesses such as depression or anxiety disorders, but loneliness can also promote the occurrence of physical illnesses. Through social interaction with others, we can therefore counteract loneliness and thus the occurrence of emotional disorders. You don't have to book a long weekend trip or wellness vacation for this - small activities such as a leisurely coffee, an autumn walk through the park, or pre-Christmas cookie baking with friends are enough.
Lots of light drives away bad moods in winter.
Sometimes only therapy helps
As you have learned in this article, there are many ways to combat winter depression yourself, and yet psychotherapy may be the best decision - especially if you just can't get rid of the bad mood, tiredness becomes a constant companion and you feel a significant burden from the change in mood. You can find doctors and psychotherapists who can help you find out whether therapy is the right choice for you, but the patient service of the National Association of Statutory Health Insurance Physicians can also help with these questions by calling 116117 and using the so-called patient navigation system.
Goodbye winter depression – hello winter magic
Even though we have presented many ways to counteract winter depression in this article, it is by no means necessary to follow all of the suggestions and to focus your life on preventing winter depression as much as possible. Rather, these tips and ideas are a reminder to take good care of our bodies and our needs, especially in the dark season, and to do something good for ourselves when necessary - regardless of whether that means more exercise, psychological support or simply a good conversation with a friend. Here's to a lovely winter with all its positive aspects!
