The problem of getting out of bed? Signs “winter blues” can be something more stern

Winter is here. As the days become shorter and the sky darker, you can start feeling a little “turned off”. You may notice the immersion in mood or energy levels. Perhaps you are less motivated to do things that you previously enjoyed in the warmer months.

“Winter Blues” may seem an inevitable part of life. You may feel dull or less sociable, but you can still take care of your day.

However, if winter blues makes everyday life tough and disturb your work and relationships, it can be a sign of something more stern.

Seasonal affective disorder is more than a seasonal drop – it recognized mental state. Here’s what to look for and how to get support.

What is seasonal affective disorder?

Diagnostic handbook and statistical of mental disorders He officially recognizes seasonal affective disorder as a repetitive stern depressive disorder “with a seasonal pattern”.

In other words, this condition divides many symptoms with stern depressive disorders, but also follows seasonal rhythm. Although this may be the most common winter, the disorder may also occur summer.

Symptoms include:

• Persistent low mood or feeling of sadness

• loss of interest in activities that you once enjoyed

• Low energy and fatigue, even after a huge amount of sleep

• changes in appetite

• weight gain or weight loss

• Concentration difficulty

• Sleeping more or less than usual

• a sense of hopelessness or worthlessness

• In some cases, thinking about self -mutilation or suicide.

Research suggests that seasonal affective disorder affects 10% of the global population.

Although this can affect anyone, it is more common womenage people 18 and 30 years oldand living Far from the equatorWhere winter lights are particularly circumscribed.

AND review Among the Australian seasonal research on affective disorders, the highest percentage of Australians with seasonal affective disorder was found in the southern state of Tasmania (9% of the population).

What causes it?

Unfortunately, the exact cause of seasonal affective disorder is still poorly understood.

Some theories suggest that this is primarily due to the lack of featherlight in the environment, although we are not entirely sure how it leads to depression.

Because sunlight is responsible for the production of vitamin D, some suggest that the lack of vitamin D causes depression. However, there is evidence for such a link inconclusive.

Other Suggest a lack of featherlight in winter delays circulated rhythms that regulate our sleep/waking cycle. A needy dream is associated with many difficulties in the field of mental health, including depression.

Seasonal affective disorder can be treated

Fortunately, there are several treatment based on proofs of seasonal affective disorders. The relief can be found by combining approaches.

Clear featherlight therapy is usually Recommended first treatment for seasonal affective disorders. It includes sitting near a specially designed lightbox (with a strength of 10,000 lux) for about 20 to 30 minutes a day to imitate natural sunlight and support in adjusting the internal clock of the body.

Cognitive behavioral therapy aims to support people develop some flexibility Negative thoughts This can maintain seasonal symptoms of affective disorders (for example, “I am worthless because I never enter anything significant in winter”).

Lifestyle changes such as regular exercises, time spent outside (even on gloomy days), balanced diet and good sleep hygiene They can all support recovery.

Antidepressants – especially selective serotonin reuptake inhibitors (SSRI) – can be rewritten When the symptoms are moderate to severe or when other treatment did not work.

What else helps?

Even people without seasonal affective disorders may require the fight against winter blues. So what works?

Prioritize social connection

Plan regular, achievable and pleasant Classes with friendssuch as curiosities in a pub or an energetic walk.

Change winter

Instead of being afraid, check if you can accept what is unique at this time of year. Way of thinking “Hygge“(Danish and Norwegian term of coziness and satisfaction) can support.

Let Winter be your excuse to hug on a sofa with a bulky blanket and heated chocolate while catching up books and television programs. Or check if there are any specific activities for winter (such as night markets) in which you live.

Maximize daylight

Walk at lunchtime When the sun is notEven briefly, it can change something.

Lower line

If your “winter blues” lasts more than two weeks, start disturbing your everyday life or feel overwhelming, you may come time to look for professional support.

Talking to a family doctor or mental health specialist can support you get support early and prevent you from preventing symptoms.