It’s getting cold. I don’t want to get up, work, or go out. I don’t want to watch TV or play games. The more I use my phone, the more anxious I feel... In short, it seems that everything that was once attractive has become eclipsed.
Do you feel this way?
If you have the above symptoms, you need to be alert to "winter depression", which is a seasonal mood disorder.
There is less sunlight in winter, and the body's biological clock does not adapt to the changes in shortened daylight hours, leading to circadian rhythm disorders and endocrine disorders, and then emotional state disorders. It is the season of high incidence of depression .
What are the symptoms of "winter depression"?
often feels helpless and sad;
is lethargic and always oversleeps;
likes to eat sweet or starchy foods;
has gained weight;
feels heavy;
is tired and gets exhausted easily;
has reduced physical activity ;
has difficulty concentrating;
is irritable;
avoids social interactions;
is particularly sensitive to rejection by others;
has suicidal thoughts...
If you continue to have more than 7 of the above symptoms, you need to be alert to the possibility of depression. Moreover, this kind of depressive episode has a certain pattern and starts at a specific time of the year, such as winter. If you have had 2 depressive episodes in the past 2 years, and it is related to the season, you may be diagnosed with winter depression.
According to the Diagnostic and Statistical Manual of Mental Disorders, fifth edition (DSM-5), seasonal affective disorder belongs to a category of depressive disorders (Depressive Disorders) and is a major depressive disorder (Major Depressive Disorder) with "seasonal characteristics".
"With seasonal characteristics" means that major depression only attacks at specific times of the year. Most individuals' depressive episodes begin in autumn and winter and ease in spring; a small number of individuals have repeated summer depressive episodes.
Why is it easy to feel depressed in winter?
This is actually a physiological problem and a law of nature. Changes in the environment will affect the levels of neurotransmitters and hormones in our bodies.
For example, when sunlight decreases in autumn and winter, serotonin levels in the human body will decrease—and decreased serotonin levels are associated with depression.
Another example is melatonin, a chemical that can increase people's sleepiness in the dark. As the sunlight weakens in autumn and winter, the body's melatonin secretion will also increase, leading to fatigue and drowsiness.
In addition, if the skin is exposed to less sunlight, the body produces less vitamin D, and vitamin D deficiency has also been linked to clinical symptoms of depression.
Research has found that similar situations are more likely to occur in high latitude areas, especially in northern areas, as well as female groups and people who work indoors for a long time.
How to regulate depression
Get more sun
Enhance sunlight and light. Expose a certain amount of sunlight or bright artificial light every day. On rainy days and when there is no sunshine in the morning and evening, try to turn on all the lighting devices in your home or office to make the house bright and bright. It can mobilize emotions, enhance excitement , and reduce or eliminate depression.
Increase sugar intake
When cloudy and snowy days occur in winter, people should increase sugar intake appropriately to increase blood sugar levels and relieve depression, except for patients with diabetes .
Diet adjustment
Supplement more vitamin D. Vitamin D helps to synthesize 5-hydroxytryptamine . You can eat more foods rich in vitamin D, such as egg yolks, nuts, milk, lean meat, animal offal, seafood, etc.
Diversion of attention
Often go outdoors to a place with fresh air and spacious space to walk, run, practice Tai Chi , dance fitness dance , etc. to exercise. Once we step out, it can help us divert our attention, enhance our sense of pleasure, and relieve depression.
In fact, whether it is changes in the external environment or fluctuations in body hormones, they are subjectively unavoidable.
As long as we realize "It's not that we are too pretentious, but that our bodies are sick" and proactively regulate and heal our emotions, everything will develop in a good direction.
The winter solstice has just passed, and the weather will get colder and colder. To beat "winter depression", start by enjoying the sun!
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Depression Treatment Center of Beijing Anding Hospital
The first depression treatment center in China that specializes in treating affective mental illness. The goal of the center is to make the diagnosis, treatment and rehabilitation service level of depression, bipolar disorder and other mood disorders reach the first-class level in China, and to establish a large-scale emotional disease diagnosis and treatment service platform integrating medical treatment, scientific research, teaching, prevention and public network services.
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