Winter depression. How to avoid it? What is winter depression and how to deal with it

Symptomatic manifestations

In most cases, winter sickness has the following symptoms:

• neuro-emotional disorders: lack of mood, feeling of hopelessness, self-doubt, feeling of guilt, lack of interest in life, lethargy, apathy, irritability;

• mental impairment: inattention, poor memory;
• insomnia at night and drowsiness during the day;
• decreased physical activity;
• loss of appetite or, conversely, a constant feeling of hunger with the consumption of large amounts of sweet, carbohydrate foods, which leads to weight gain;
• decreased sexual activity;
• disruptions in the functioning of the digestive system;
• the body's protective properties decrease;
• conflicts in the family and at work.

These are the main symptoms of mental and emotional disorder during the cold season, but it can manifest itself individually in different people. Sometimes winter depression is characterized by sudden changes in mood, excessive activity, causeless worries, and panic attacks. As a rule, all these undesirable symptoms of the disease disappear with the beginning of spring.

The latent form of winter disorder is often characterized by increased fatigue, apathy and decreased activity, and lack of appetite. In severe cases of the disease, there is a risk of developing alcoholism or suicidal tendencies; in this case, the help of a psychologist is necessary.

There is subsyndromal winter depression, accompanied by a decrease in cortisol levels. With this form of pathology, the patient’s drowsiness and appetite increase, but psychomotor activity remains.

Serotonin: eating the right foods

The main source of “joy” is the hormone serotonin, or the so-called “happiness hormone”, produced by our body from tryptophan (an amino acid, the “building material” of proteins). It can be obtained from food.

These products will help you fight winter depression:

1. Oily fish

. Contains Omega-3 acids necessary for the full functioning of the body. Due to D and B6, immunity increases.

2. Orange fruits and vegetables

. Orange, pepper, apricot are rich in bioflavonoids, which improve blood circulation in the brain.

3. Spices

. Cardamom, cinnamon, and nutmeg can not only warm you up, but also create a peaceful atmosphere. A pinch of spices in a glass of warm milk is enough to feel a boost of energy.

4. Bananas

. They are taken separately from the category of fruits, as they contain a unique substance, the alkaloid harman, which is responsible for creating a feeling of euphoria.

5. Legumes

. Due to the content of B vitamins, the functioning of the nervous system is improved, mood improves and sleep is normalized.

To prevent the development of winter depression, try to be outside as often as possible, eat foods containing fatty acids, get enough sleep and generally live more in a bright (in every sense of the word) atmosphere.

Winter depression

is a seasonal affective disorder in which emotional disturbances such as depression and cognitive functions occur in the winter. Winter depression manifests itself unexpectedly: it’s hard to get up in the morning, there’s no desire to go to work, you just want to sleep and eat when it’s cold and damp outside. This condition can occur at any age, but often the first manifestations are observed between 18 and 30 years. An untreated depressive state can lead to complications: suicidal behavior and thoughts, social isolation, development of addictions (alcohol, drugs), problems with work or study.

Principles of treatment

Winter depression is most “afraid” of bright sunlight. Therefore, the main method of treatment is light and phototherapy using various light sources - solariums, ultraviolet baths, etc. It is useful to turn on as many lamps in the house as possible - lamps, sconces, floor lamps, candles. Ultraviolet rays improve the synthesis of vitamin D, which strengthens the immune system.

To date, special lamps have been developed and launched for sale that imitate bright daylight. They should be used in autumn and winter for 30-90 minutes every day. One of the achievements of modern science and technology is an alarm clock with a solar dawn effect.

Drug treatment consists of prescribing antidepressants and drugs containing the hormone serotonin. For insomnia and irritability, sedatives and sedatives are prescribed. For reduced immunity - immunostimulants. Various herbal teas using mint, linden and honey, decoctions of chamomile and St. John's wort are very useful.

Sport effectively combats mental disorders. Regularly visiting the gym and exercising for 20 minutes is an excellent antidepressant. In addition, playing sports will allow you to have an excellent, toned figure by summer. Active movements are especially important for people with sedentary and sedentary professions. Outdoor activities and walks during lunch are good for raising your winter mood.

Walking in nature, dancing and favorite music have a beneficial effect on restoring emotional balance.

You shouldn’t get carried away with diets during such a period, because limiting yourself to certain foods can provoke deeper forms of depressive disorder. Doctors recommend consuming more foods containing B vitamins: meat, eggs, dairy products and cheeses, fatty fish (salmon, mackerel) and seafood. Freshly squeezed juices, fruits and vegetables, rosehip and cranberry compotes improve vitality well. According to most nutritionists, there are five most effective foods for increasing serotonin levels in the body - cilantro, bananas, eggs, avocado and turkey. It is recommended to use fish oil capsules (cod liver oil) in winter, rich in a complex of Omega acids and vitamins. A very large amount of healthy fats and vitamins in nuts (walnuts, pine nuts, hazelnuts, almonds, peanuts, pistachios, cashews). A daily chocolate bar promotes the production of serotonin.

To raise your spirits, you need to lead an active lifestyle - attend various cultural events (theatres, museums, concerts, exhibitions, etc.), meet with friends more often and organize joint outings (skiing or skating, going to the bathhouse, cafe, etc.). disco, spa).

If cold weather prevents you from getting out of the house, you can do some interesting activity (artwork, reading an exciting book or watching your favorite movie, cooking delicious meals or baking a pie). For example, you can try to fulfill an old dream that you never got around to - learning to play the guitar or harmonica, learning Chinese, getting interested in martial arts, etc.

Symptoms of blues can be relieved by taking a bath with aromatic oils and soothing herbs, or a relaxing massage. For many women, a good remedy against the winter blues is shopping. At such a time, you can please yourself with small purchases, clothes in bright sunny colors, and your favorite perfume with a spring aroma.

To improve psychological comfort and create a spring mood, psychologists recommend having a lot of indoor plants in the house or simply placing a vase with spring flowers on the table. Home gardening can also help take your mind off negative emotions.

Of course, the best way to treat winter depression is a trip to sunny countries, to the sea. If there is such an opportunity, then it is very good to go to Malaysia, the UAE, and Australia in winter.

Also, as an alternative treatment method, many psychologists advise falling in love. If a person is free, then this is the time for flirting, various dates and developing new relationships. If a person is a family person, then this is a wonderful reason to revive old feelings for your soul mate and make them burn with renewed vigor.

And most importantly, don’t forget about the family members and friends around you. It is important to remember that bad mood can affect them too. Depression will go away unnoticed or recede if you spend more time and take care of your children, parents, loved ones and friends. And in return, warmth, love and attention, which are so necessary in the winter cold, will definitely return.

Light therapy: returning to a joyful life

In Moscow, the duration of sunshine on an average December day is no more than 2 hours. There is 300 times less light in a room in the autumn-winter period than outside on a bright sunny day. In this regard, those who have the opportunity try to visit warm countries to replenish the energy coming from the sun.

Light therapy is considered a natural treatment for depression and can significantly improve the condition. Moreover, for residents of the north, even during Soviet times, health prevention through light therapy was mandatory.

The illumination of light therapy lamps ranges from 2,500 to 10,000 lux, which is equivalent to sunlight on a summer day. For a therapeutic effect, 2 weeks are enough, and the result of the session is felt after several days of treatment.

Lamps can be used even during work, installing them at the desired distance from the computer screen (during a treatment session, lamps are usually placed at a distance of 30-40 cm from the patient). For successful treatment, it is recommended to conduct sessions in the morning in order to “recharge” with energy for the whole day.

Previously, light therapy was only available in medical institutions due to the high cost of lamps, but today a home light therapy lamp (as in the photo) can be purchased in many stores independently and used at home.

However, treating depression with this method requires a doctor's prescription. In some cases, side effects may occur from light therapy: nervousness, irritability, insomnia, nausea.

Why does the pathological condition develop?

Depression in winter is formed under the influence of numerous factors, such as temperature changes and weather changes, seasonal exacerbations of cold-related pathologies, lack of oxygen in the body, and decreased daylight hours. Influencing reasons are divided into:

• biological - lack of light reaching the retina, increased production of serotonin and decreased melatonin;
• psychosocial – lack of emotional pleasure, which leads to the development of a feeling of uselessness and hopelessness.

Scientists are confident that it is sunlight that hits the retina of the organs of vision that promotes the production of serotonin. It is this substance that is responsible for the formation of a good mood, so if its level is insufficient, you can forget about the rosy perception of the world around you. At the same time, in winter, the production of melatonin by the human brain, which is called the sleep hormone, automatically increases. It promotes drowsiness, has a calming effect on the body and causes lethargy.

As for psychosocial factors, the beginning of winter is an endless series of holidays. Under normal conditions, a person experiences emotional uplift on such days, accepting and presenting gifts, attending parties and being in pleasant company. However, in the case when the desire is present, but there is no way to satisfy it, discomfort and a feeling of dissatisfaction and loneliness arise, which can develop into a more serious problem.

According to medical statistics, the problem usually occurs in people aged 20 to about 60 years, with more cases occurring between 20 and 40 years.

Gender is of great importance - winter depression in women is observed several times more often than in the stronger sex. Perhaps the reason for women's vulnerability lies in their heightened sensitivity.

The region of residence should also be taken into account - northerners are more likely to suffer from this disease than southerners. Single people with life dissatisfaction are also at risk.

Women suffer from winter depression more often than men

How does the problem manifest itself?

When a person develops winter depression, the symptoms are quite numerous, which, however, does not mean the presence of absolutely all signs in the clinical picture. The list includes:

1. Feelings of hopelessness and uselessness, guilt and depression, reluctance to do anything, despair, loss of self-esteem, inability to experience joyful emotions.
2. Increased tension, anxiety, irritability.
3. Memory problems, indecision, inability to concentrate on anything, loss of intellectual activity.
4. Problems with sleep - despite its duration, strength cannot be restored, the need for daytime rest appears, awakening causes difficulties.
5. During the day, there is a deterioration in well-being - lethargy and a desire to constantly sleep appear, apathy develops, a constant lack of energy, limbs “fill with lead.”
6. Even light loads cause rapid fatigue, decreased or complete loss of ability to work, and the inability to cope with stress.
7. A person is prone to overeating and strives to include as many sweets and alcoholic beverages in his diet.
8. There are disruptions in digestive processes, joint pain, deterioration of immunity, and decreased libido.
9. When it comes to children and young people, social behavior problems arise.
10. Victims avoid communication, are prone to creating conflict situations, communication with others is difficult, hence subsequent problems with loved ones, work colleagues, and friends.

Typically, signs of pathology appear with the arrival of each winter period, starting from the last days of November and ending at the end of March. The symptoms of winter depression go away on their own with the beginning of the spring period, and this can happen gradually or rapidly, in parallel with hyperactivity or hypomania.

In the first case, sudden mood swings, anxiety, and short periods of hyperactivity are observed.

In the second, there are no mood changes. The speed with which symptoms go away depends only on the amount of sunlight entering the body.

A person suffering from depression is not inclined to communicate

In addition, a latent form of the disease may develop, when the main symptoms are fatigue and lethargy, problems with sleep and the digestive system. Despite the fact that the disguised form is not as dangerous as the overt one, it is also not a very pleasant state.

Main symptoms

As a rule, you can suspect that the cause of a constantly bad mood is precisely an excess of melatonin and a deficiency of serotonin, based on the following signs:

• constant feeling of fatigue;
• desire to sleep throughout the day;
• decreased libido;
• eating disorders - appetite either increases or, conversely, decreases.

Often winter depression, in its clinical picture, resembles a lack of essential vitamins in the body. However, typical symptoms of winter depression, affecting the behavioral and emotional spheres, help to recognize an affective disorder:

• depressed mood that persists for 2-3 weeks or more;
• aggravated, excessive;
• the constant presence of a feeling of despair, depression;
• loss of desire for life's pleasures;
• increased fatigue with previously acceptable loads;
• the emergence of a desire for isolation, seclusion;
• deterioration in the ability to concentrate and concentrate;
• difficulty making responsible decisions;
• domination of dark ideas in the mind;
• the appearance of thoughts about one’s own worthlessness, social uselessness.

This can begin, for example, from the end of October, and continue throughout the winter. In the absence of proper help from a psychiatrist or psychotherapist, a person may even attempt suicide.

Treatment of the disease - daylight and physical activity

A natural question arises: how to get rid of winter depression or significantly alleviate the condition that has arisen. And since the most common cause of the development of the disease is lack of light, then first of all it is necessary to try to cope with this factor. Moreover, the effectiveness of light therapy is approximately 85%:

1. Frequent walks of 30 to 60 minutes are necessary, but if you have to be indoors, it is better to be located closer to the window.
2. Healthy sleep is of great importance - night's rest should begin before midnight and last at least eight hours.
3. To quickly and increase the influx of daylight, phototherapy or light therapy is recommended.
4. A good solution would be to purchase special full-spectrum lamps - they provide an intense flow of daylight. You will need to turn them on daily for at least a period of time from half an hour to an hour and a half - to work or read under this light. In addition to lamps, you can purchase an alarm clock that will simulate dawn, gradually increasing the glow power.
5. You can try to lengthen the daylight hours by removing obstacles in the path of the rays in your home.

If depression occurs in winter, what should you do next? Increase physical activity, of course within reasonable limits. During any work process, you should take periodic breaks or change the type of activity at intervals of 45 minutes. You should constantly move; physical activity and exercise can increase the production of serotonin, which has a positive effect on a person’s emotional sphere. It is advisable to exercise in nature - fresh air plus invigorating procedures reduce the intensity of the malaise.

Exercise is a surefire way to deal with depression

Landscape therapy against winter depression

And in winter you can diversify them with skiing, which not only energizes you, but also significantly improves your mood. Skiing is also called the funny word “landscape therapy” - and we didn’t invent this word either. Landscape therapy lifts your spirits, energizes you from nature, strengthens your body, and makes it more resilient.

These factors combine to improve depression during depression. You can choose the cross-country skis that suit you on this website.

How to eat right and how to achieve emotional comfort

When winter depression develops, what to do in addition to light therapy and adjusting physical activity is to reconsider your diet. Proper nutrition is an excellent source of energy, improves mood, well-being, and avoids the problem of gaining excess weight. To compensate for the lack of vitamins, it is necessary to consume increased amounts of vegetables and fruits of fruit trees.

To replenish vitamin D, the menu should include:

1. Fatty fish, which include salmon and mackerel, herring and sardines.
2. Egg yolk, which should be consumed several times over a seven-day period.
3. Vegetarians are recommended to replace missing fish with tofu and walnuts.
4. Meat (especially turkey), beans, and foods enriched with B-vitamin are indicated.
5. Your diet should include cilantro and bananas.
6. Also, the correct menu involves the use of dairy products and cheeses.
7. The diet should be supplemented with Omega3 complexes and vitamins A, E, D.
8. Simple carbohydrates should be replaced with complex ones - the menu includes cereals, boiled potatoes, nuts and durum wheat pasta.

In addition to the correct menu, it is necessary to ensure a comfortable state in terms of emotions, which will quickly resolve the problem. Pleasant meetings with loved ones, good acquaintances, an exciting hobby, and traveling to interesting places will help.

As an additional treatment, you can take baths with medicinal herbs, with the addition of essential oils before a night's rest - such procedures will help get rid of the tension and fatigue accumulated during the day, and relieve stress.

Bananas in the diet help lift your mood

Planning is another effective option for getting rid of depression. You can think about summer vacation, about the approaching planting season. A vegetable garden grown on the windowsill will add enthusiasm.

It doesn’t hurt to reconsider your wardrobe by adding bright colors to it, the same goes for your surroundings - this kind of chromotherapy is a significant factor in a positive mood in the winter.

How to overcome the blues (apathy)

1. Awakening. “How you start the day is how you will spend it,” says an old folk adage that has not lost its relevance to this day.

a. Alarm. It’s difficult to wake up for work on your own, so you can’t do without an alarm clock. Under no circumstances should you ring the bell with nasty, harsh, or traumatic sounds.

It’s much more pleasant to wake up to the chords of your favorite song or the sounds of a saxophone (piano, cello, violin, or even a whole orchestra!), and you are guaranteed to open your eyes and stretch with a blissful smile on your face.

b. Breakfast. Refusing breakfast with the motivation: “I don’t have time to eat” is a crime against one’s own body. Include in your morning menu milk porridge (oatmeal, buckwheat, semolina), freshly squeezed berries, fruit juice (or a mixture of them), a sandwich with whole grain bread, butter and hard cheese.

Instead of your usual cup of coffee, try drinking cocoa in the morning. Remember that bananas, cocoa and ice cream contain mood-improving substances. If your general condition is really bad, then start the day with chocolate ice cream sprinkled with banana syrup.

2. Remember joy. Every person enjoys his favorite pastime, such as: talking with a friend, reading a detective story in a cafe with a cup of aromatic latte, engaging in a hobby, feeding squirrels with nuts in the park, etc.

Stop for a few minutes in the middle of the day, take some time for yourself, disconnect from the eternal rush. You can visit the library or chat with friends, or you can treat yourself to a pretentious bar instead of the office canteen, and your mood will significantly increase.

3. Shopping. A well-known means of combating the blues, proven by generations of representatives of the fairer sex, is shopping. Nothing invigorates a woman more and stimulates her production of endorphins than buying a beautiful set of underwear, an avant-garde handbag or a new fashionable jacket. And an extra pair of dress shoes paired with fishnet stockings has never been too much. Pamper yourself with shopping on cold winter days, improve your attitude, because you deserve and deserve it!

4. Physical activity. Scientists have long established a direct connection between muscle load and the production of endorphins. And it doesn’t matter at all whether you visit the pool, sign up for a fitness center or take up ballroom dancing.

Even if you don’t have time for such events, even the busiest person can allocate 20 minutes a day for basic exercises. Take care of yourself, keep your body in good shape, and you will forget about constant drowsiness and migraine attacks.

5. Fill the world around you with new colors. You shouldn’t constantly walk with your head down, completely immersed in yourself. Color your life with bright colors.

And it doesn’t matter how you achieve this - by rearranging furniture, buying new paintings and accessories for your own home, or photographing the most joyful and positive moments. It is important that your brain receives a daily dose of pleasant experiences.

6. Introduce a reward system. Every person enjoys praise, so why not engage in self-encouragement. Get yourself a separate beautiful notebook in which you will write down a list of all the necessary tasks, and after completing each of them, put a red plus sign next to it.

And it doesn’t matter that it’s just a trip to the store for a new curtain, a visit to the masseuse or cleaning the workplace. The main thing is that at the end of the week, your notebook will be full of positive pluses, for which you can treat yourself to a new blouse or a trip to the theater to see a play with your favorite actor.

7. Art. Many positive films have been made, relaxing, kind, and making us smile. There are also an endless number of funny books.

Make yourself a selection of your favorite comedies, record a collection of positive music and have your favorite book ready that will make you laugh. Don’t be too lazy to look at your collection at least once a day, because a smile illuminates the soul and warms the body with warmth.

8. Positive attitude. Put a barrier to sad thoughts, give up a bad mood. After all, the events that take place directly depend on your internal state.

Treat troubles philosophically, as a necessary lesson. Smile and greet every new day with joy, and life will definitely smile back at you.

Be joyful, happy and loved!

Mila Nabogova

Grain bread

Of course, many people know about the benefits of grain bread. The high content of dietary fiber, which has a positive effect on the activity of the gastrointestinal tract, helps improve intestinal microflora and remove excess cholesterol. Whole grain bread goes well with fermented milk products. Due to the presence of amino acids in its composition, it has a positive effect on a person’s emotional state. People exposed to stress are recommended to eat this bread in the morning. By the way, this is exactly what Sophia Loren does.

Pleasant to the taste, bright and juicy tomatoes combine many beneficial properties. Due to its significant content of serotonin and thiamine, it helps normalize the nervous system. They contain practically no fats, and carbohydrates are contained in very small quantities, which is why it is impossible to gain weight by eating this vegetable. A fasting day on tomatoes will help you lose about 1 kg during the day and go to the party in a great mood. But you should not abuse such an express diet, as it can cause great harm to the body. It should be noted that eating raw or stewed fruits is much healthier than salted or pickled ones.

Capsicum peppers are rich in the alkaloid capsaicin, which stimulates the production of endorphins that support a cheerful mood and good blood circulation. According to Mexicans, hot peppers clear the mind and give excellent health. And the Englishwoman Rochelle Peachey loves it so much that she eats it every day with every meal, for which she received the nickname “curry queen.” Hot peppers contain much more capsaicin compared to bell peppers, but it is capsaicin that has such a fiery-burning effect that causes burning and bitterness in the mouth. People who cannot tolerate spicy foods can get rid of this feeling with a glass or.

Nuts contain omega-3 acids, tryptophan and selenium. All these components help to get a boost of vivacity and energy. By the way, the Spartans' diet consisted of only a handful and water, which allowed them to be in excellent physical shape and have a strong fighting spirit. To achieve a noticeable effect, it is enough to eat a handful of nuts a day, but you don’t need to eat them at night, this is quite a heavy food.

– has long been a widely known source of joy. Even the smallest amount of it has a significant antidepressant effect and serves as a wonderful help in stressful conditions. By the way, this tasty life-saving remedy has a more beneficial effect on women than on men. For the famous Hollywood diva Nicole Kidman, chocolate dessert is a favorite treat, without which she cannot do a day. To maintain mental balance, it is enough for her to eat a very small portion.

Expert opinion

Olga Dekker, an expert at the Negoloday therapeutic nutrition center, answers the question about foods that can lift your spirits:

“In winter, when there is often a lack of warmth and sunlight, we inevitably become hostage to a depressive state and often do not know how to help ourselves. However, this can be corrected by eating foods that have antidepressant properties. For example, bright orange oranges and tangerines, rich in vitamin C, are an excellent remedy for combating bad mood. If you do not suffer from allergies, then these wonderful fruits can strengthen your immune system and make you feel good. Pay attention to such an amazing fruit as persimmon, and be sure to include it in your diet. Its high magnesium content has a beneficial effect on the nervous system and the entire body as a whole.”

The expert also advises focusing on ensuring that the amount of proteins and carbohydrates in food is balanced. Give preference to lean meats and low-fat dairy products. Seafood, fish, and nuts are very healthy.

“When frying foods, reduce the amount of oil. It is better to give preference to boiled or steamed food. Eliminate sandwiches, cakes, and hamburgers from your snacks. It’s healthier and more correct to eat fruit during this period, especially if you are overweight,” added Olga Dekker.

In winter, when there are more cloudy days, people feel a lack of sunlight, which contributes to the production of an important substance in the body - melatonin. In this regard, most people may feel a lack of good mood, depression, and a loss of interest in the world around them - this is how winter depression manifests itself, which you can survive or get rid of.

Most people do not know how to overcome this condition and therefore the only thing they can do is wait it out. But for those who want to enjoy winter to the fullest, you can use proven methods that will drive away depression. The use of the methods given below is relevant both in the presence and absence of it, because they all help lift your mood and improve your well-being. And all people need a good mood at any time of the year.

Fighting winter depression

• It is quite easy to survive winter depression, provided that sports or some kind of physical activity is present in a person’s life.
  Given the fact that most people who are depressed seek comfort in food, they tend to gain excess weight, which will ensure a longer duration of this state. Therefore, in order to get rid of the winter blues and get your body in order, you need to lead a healthy lifestyle and devote time to sports. Regular physical activity will ensure a good mood, well-being, and a surge of strength.
• Don't give up walking on a frosty day. Fresh air will do you good, and the rays of the winter sun will contribute to the production of melatonin in the body, which will displace bad moods and overcome depression.
• As a rule, in cold weather a person tends to eat more foods with a high fat content.
  Various high-calorie delicacies will only lift your mood temporarily. In order to feel good and replenish the body with essential vitamins, it is recommended to give preference to foods that contain fiber and complex carbohydrates. So, you need to lean on vegetables and seasonal fruits, rye bread. You should not exclude foods rich in vitamins A, D and E from your diet. The body’s water balance also needs to be replenished. Do not forget that a healthy lifestyle and a healthy diet are the first step to a good mood and vigor.
• Treat yourself to some relaxation.
  The concept of “rest” has a different meaning for each person. In this situation, we are talking about rest, thanks to which you can achieve true relaxation. You can experiment and try yourself in yoga, meditation, which is aimed at freeing a person from everything, including the thoughts in his head. You can relax in another way, for example, sit in silence with a cup of aromatic coffee and dream, take a few minutes to read the next chapter of your favorite book, visit a beauty salon or spa complex. In order to survive a depressive state during the cold season, you need to allow yourself to relax and rest as often as possible. Having rested and gained strength, you can get to work with enthusiasm.
• In winter, you especially want communication, but you don’t always manage to get it. Despite this, it’s worth getting over yourself and going to the same cafe or visiting friends, family, and acquaintances. Communication will do the trick. After talking and having fun, you will return home in high spirits. Try to avoid loneliness; movement and communication during this period will be the best cure for bad mood and depression.
• How to get rid of winter depression if you constantly want to sleep?
  Regardless of the weather outside and the time of year, you should have a schedule according to which you live. If you are used to getting up at eight in the morning in the warm season, then you should not neglect sleep in the winter. The body is already tuned to a certain rhythm of life, and even an extra hour allotted for sleep can affect your mood and well-being. Spend this hour playing sports or going for a walk. If you feel drowsy or tired throughout the day, it is enough to rest for half an hour.

Most people drive themselves into depression.
After all, constantly staying at home, instead of walking on a frosty day, abusing the wrong food, and lack of interest in everything that happens will make even an optimist mope. Therefore, you should not perceive winter time as a period for depression. It’s worth looking at it from a different perspective, thinking about those moments that are unavailable during the warm season. For example, in the summer you can’t go sledding, skiing or skating, fool around in the snow, or have a snowball fight. Under a thick layer of clothing, no one will see that today you are wearing an old sweater or have acquired a couple of extra pounds. Winter depression, also called winter affective disorder, is a disorder in the emotional sphere of people. In fact, this is one of the types of seasonal depression, expressed in decreased mood and self-esteem, and various cognitive impairments.

Experts agree that the basis of the disorder is a lack of sunlight, which affects the activity of the hypothalamus. It is responsible for the production of melatonin, as well as serotonin, which regulates people’s mood.

Women living in northern countries are more susceptible to the disorder.

Winter apathy, summer blues. Why do people continue to invent illnesses for themselves?

Yan Tairov 4867 8 months ago Expert in the field of popularization of science. The user can ask a question

Neither winter apathy nor summer blues are diseases. Apathy is a symptom that is expressed in indifference and indifference; it can be a manifestation of illness. Blues is a dull, gloomy mood generated by melancholy and boredom, perhaps by malaise, or perhaps due to illness.

The phrases themselves, referring apathy and blues to any time of year, are not without meaning, and many of the diseases that cause them were discovered a millennium after these phrases were fused and used by people to describe their psycho-emotional state. Seasonal changes in solar activity, a decrease or increase in temperature, poor nutrition, lack of vitamins, decreased daylight hours or increased humidity, and a million other factors, cause the occurrence and recurrence of many diseases. Moreover, the symptoms may be a manifestation of schizophrenia or dementia, and a bad mood may simply be due to bad weather. I will not list all the diseases and causes. People feel the symptoms of diseases, their mood changes, but medical workers and scientists research the causes and describe diseases, and treat patients.

Therefore, people don’t come up with anything, and in the very question you confuse the symptoms of the disease, the mood of people, and the diseases themselves.

Yan Tairov answers your questions in his Direct Line 4 0