How to overcome seasonal depression: advice from doctors

On cloudy and cold winter days, we especially look forward to the awakening of nature and the arrival of spring. For many, this is a period of continuous renewal and hope for the best. However, the arrival of spring does not cause only positive feelings for everyone. It is often during transitional periods that certain diseases are exacerbated, for example seasonal depression is an affective disorder whose symptoms come and go as the seasons change.

Typically, exacerbations of depression occur in autumn and winter, but sometimes they can occur only in spring and persist until summer. Healthline, after consulting psychologist Ph.D. Matthew Boland, talked about the causes and ways to overcome the disorder.

What are the symptoms of seasonal depression?

Spring depression is less common than winter depression, but their manifestations are similar, although they manifest themselves differently in everyone. Yes, most people complain about:

Bad mood, including sadness and hopelessness;

decreased interest in daily activities;

Decreased energy reserve;

lack of motivation;

increased appetite or weight loss;

problems with concentration and memory;

agitation or irritability;

Anger and anger;

Thoughts of death or suicide.

Causes of spring depression

Experts attribute the worsening of depression in winter to a lack of sunlight, but it turns out that the arrival of spring can also spoil the mood for some. Although the single cause of the disorder has not been identified, experts call potential triggers.

Increase in daylight and heat

Increased sunlight can disrupt the circadian rhythms that the body is used to and disrupt the biological rhythm of activity and rest. This can lead to poor mood and increased irritability or anxiety.

Warm days can be uncomfortable if you normally feel unwell during hot weather, and excessive sun exposure can keep your brain on high alert.

Imbalance of brain chemicals

The human brain produces a large number of substances responsible for mood and emotional state. The exacerbation of spring depression may be associated with a change in these processes. Yes, increased sunlight causes a decrease in the production of melatonin, the hormone responsible for your sleep. Regular lack of sleep can exacerbate symptoms of depression. At the same time, according to scientists, an excessive amount of serotonin – a chemical produced under the influence of natural light – can provoke anxiety disorders.

seasonal allergies

The exacerbation of seasonal allergies can also affect the emotional state. So, the results of the study indicate the existence of a connection between days with a high concentration of pollen in the air and a worsening of mood in people with symptoms of spring or summer depression.

Besides, some factors may increase the risk of seasonal depression.

Floor. Women are more prone to spring depression, but men have more severe manifestations.

Heredity. The presence of close relatives of seasonal depression increases the risk of its recurrence.

Bipolar disorder. Having a history of bipolar disorder can increase sensitivity to changes in springtime circadian rhythms and lead to depression.

Schedule. If your work changes with the seasons, lack of structure or additional stress can cause changes in sleep, mood, and emotional state.

How to overcome spring depression?

If your symptoms of depression are interfering with your life and professional activities, you should contact a specialist. Can be used to alleviate symptoms following methods:

Cognitive Behavioral Therapy: an approach that consists in teaching techniques that identify unwanted opinions and eliminate them.

Interpersonal Therapy: helps to explore problems in the personal or professional sphere that lead to the development of depression.

Medical therapyIn some cases, a doctor may prescribe antidepressants to help relieve the symptoms of the disorder.

Besides, following simple rules in everyday life can also help reduce discomfort.

Have a good rest. Regular lack of sleep can affect your emotional health. Go to bed at the same time and make sure that the resting room is comfortable and cozy.

Be physically active. Regular exercise can help reduce stress and anxiety and improve sleep.

Balance your diet. A common symptom of spring depression is loss of appetite. However, nutritional deficiencies can cause excessive irritability and reduced concentration, so proper nutrition is important not only for physical but also for mental health.

Get family support. Help from family or friends can be helpful, even if you’re just there to listen or be around.

Seek solace. Try to find a way to improve your condition. Meditation or art therapy can help you distract yourself, as well as accept and process negative emotions, including depression.

Spring is a short period, but it can have a negative impact on your life and work. If you are emotionally sensitive to the changing seasons, try following the advice of experts that can help prevent seasonal flare-ups.

Earlier, GLOBAL HAPPENINGS talked about ways to overcome the autumn depression. Experts advised to move more, catch daylight and seek help.