The most effective way to combat winter sadness or depression

Winter depression is generally referred to as a mild form of seasonal affective disorder. Sometimes the gray, bleak days of winter make us feel a little down, and when the days get darker early on, we wish we were crammed inside our homes. This trait promotes homesickness and is not intended to be active. The name SAD itself conveys its true meaning in a larger sense. In medical terms, this stands for seasonal affective disorder, also called seasonal depression.

Sometimes we may notice a significant change in our mental movements, such as feeling lonely or being very lethargic, which is indicative of depression. This is a distinct kind of disturbance that usually begins with autumn or seasonal changes which stimulate the human mind, which gets worse in late fall or early winter, becomes more severe in winter, and lasts until the sunny days of spring which are called autumn. beginning. Seasonal affective disorder has a significant impact on your focus, thinking, and feelings, consuming your entire day, and making you unable to accomplish daily tasks. There are also reverse cases, such as spring onset, where some people experience symptoms in spring or summer rather than winter, and feel better in winter. This rare form of seasonal affective disorder is also called "summer depression."

affected areas

Seasonal affective disorder (SAD) is more common in young men and women. According to medical research, nearly 14% of Americans suffer from it, 5% of them are adults and some are international students or immigrants in the United States, and Canada is the majority. Usually, its symptoms appear in men or women between the ages of 18 and 30. In addition, some case studies indicate that patients with bipolar disorder, schizophrenia, and people who live in high latitudes or cloudy areas are affected the most.

However, like any other mental illness, social anxiety disorder also has some excellent and easy treatments that can help a person overcome this difficult time of depression.

The main causes of seasonal affective disorder

There is no exact cause for social anxiety disorder. Medical researchers have highlighted specific causes to determine the exact cause of seasonal affective disorder.

• The lack of sunlight causes a disruption in your biological clock. Because your body's internal clock controls your important daily functions such as sleeping or waking up, hormones, and moods, it changes dramatically by shift, making you unable to adapt to changes that tend to make you depressed.
• Social anxiety disorder is caused by excessive production of melatonin, a hormone that makes people feel lethargic and sleepy most of the time in winter. In people with social anxiety disorder, the body may produce it at higher than normal levels. A chemical imbalance in the brain due to dim sunlight is apt to cause social anxiety disorder.
• Less sunlight in winter leads to a deficiency of vitamin D in the human body and can affect serotonin levels. Seasonal affective disorder reduces the production of serotonin, a hormone that affects your mood, appetite, and sometimes sleep, too. A lack of sunlight may lead to lower serotonin levels, which are linked to feelings of depression.
• Sadness is the most common and unavoidable cause of seasonal affective disorder. People with a negative mindset, stress and anxiety often suffer from hypothetical SAD syndromes.
• A few people with a background in genetic disorders are also prone to this type of depression.

Symptoms of seasonal affective disorder

• He prefers to be alone most of the time.
• High blood pressure, numbness and anxiety.
• Cravings for foods rich in carbohydrates (carbohydrates) and sweets lead to excessive weight gain.
• Lethargy and fatigue throughout the day.
•  Despair, worthlessness, sadness and annoyance.
• Feeling malaise, confusion, and feeling depressed on a regular basis.
• Loss of interest in or avoidance of social gatherings or withdrawal from normal interactions with people.
• Insomnia, sleepiness or excessive sleeping.
• Symptoms of severe depression such as refusal of entertainment.
• consecutive years experiencing a sharp rise in depressive episodes during certain seasons.
• Not responding to sexuality.
• Frequent migraine attacks.

Prevention of seasonal affective disorder

Immediate psychological counseling is essential to prevent the spread of seasonal affective disorder.

• Using light therapy in early fall is the most effective way to avoid seasonal affective disorder. The lack of sunlight is the main reason, and in winter it is really impossible to get brighter daytime times, so an arrangement of a special lamp known as a "light box" can be used to produce artificial sunlight. And spending time, including getting as much natural sunlight as possible is an effective way to end an attack.
• Stay focused on the good things. Think positively and be patient to achieve your goal, as it can reduce the negative effects. And once you get rid of it, your body will respond to the treatment.
• Don't suppress your feelings. Talk to others. Try to involve others and interact with them more. Make new friends and join communities to avoid loneliness.
• Participate in social activities.
• Just 30 minutes of daily exercise can prevent seasonal affective disorder symptoms by relieving a great deal of stress and anxiety.
• Daily rest or spending time outside every day is an excellent remedy.
• Keep a tight lid on your cravings for carbohydrates, starches, and sweets. Follow a healthy diet plan and consume the right nutritional foods (foods containing vitamins, proteins and minerals) that give you energy throughout the day.

During the past pandemic situation, a number of people who were likely to be affected by this syndrome were reported. It was really hard to get through because of the quarantine. But, hopefully, more mindfulness awareness will spread through social media and by encouraging people to have a healthy lifestyle. Post-pandemic situations are all the better as most people have tried to understand the importance of healthy living, regardless of whether they are staying or stuck at home. The “winter blues,” or SAD, is a completely curable disorder. What we need to do is give utmost importance to ourselves and take important measures to live a happy life with positive vibes.