Winter Depression: Symptoms, Causes, and Solutions

What is winter depression?

The distress and tightness you have felt since the beginning of winter may be more than a change in mood. A sudden drop in mood, persistent fatigue, low energy, an excessive need for sleep, and increased appetite are common symptoms for many people during winter and disappear by spring. Mental health experts attribute these symptoms to winter depression. Winter depression generally begins during adolescence and continues into adulthood, and it may persist well beyond that. Its symptoms may resemble those of depression in general.

What are the symptoms of winter depression?

• Mood disturbances and a persistent feeling of sadness throughout the day.
• Feelings of hopelessness, persistent guilt, or worthlessness.
• Feeling lethargic and having low physical energy.
• Losing interest in activities the person previously cared about and enjoyed.
• Loss of appetite or weight gain.
• Difficulty concentrating and paying attention.
• Recurring negative thoughts about death or suicide.
• Difficulties communicating with others.
• Pain and a heavier-than-usual feeling in the arms and legs.
• Changes in sleep patterns and sleeping for excessively long periods.

Causes of winter depression

Scientists have not yet reached a scientific explanation for winter depression or the factors behind it, but the following causes have been suggested:

1. Lower serotonin levels. Serotonin is a chemical compound in the brain that affects mood, and its levels may fall at the beginning of winter, causing winter depression.
2. Vitamin D deficiency is among the causes of winter depression, as this vitamin helps maintain normal levels of serotonin in the body during winter. Serotonin is known as the brain's "happiness hormone."
3. Increased melatonin production due to longer nighttime hours and less exposure to sunlight during the day may affect the body's natural balance. This can lead to lethargy and reduced activity, as well as sleep disturbances and mood swings.

How can you overcome winter depression?

Mental health experts recommend several therapeutic approaches for addressing winter depression, most notably the following:

1. Light: Sunlight helps the body produce serotonin, known as the brain's "happiness hormone."
2. Allow sunlight to enter the home by opening the curtains wide.
3. Go out more often in the morning and spend time in open spaces or places reached by sunlight. Encourage yourself to go out and see friends and loved ones, as this strengthens self-confidence and provides a positive outlook on life.
4. Increase activity and movement by exercising outdoors. Taking care of yourself is the strongest tool for overcoming any type of depression. Physical activity increases serotonin levels, meaning that it acts as a natural antidepressant.
5. If weather conditions or other factors prevent you from exercising outdoors, using exercise equipment near a window is recommended.
6. Spend time with others: Despite the low energy that characterizes winter depression, mental health experts recommend socializing and avoiding isolation. Participating in charitable and volunteer activities is also important because it creates a sense of accomplishment and happiness and strengthens feelings of satisfaction and positivity.
7. Foods that may help you overcome winter depression include dairy products and cheese, bananas, dark chocolate, eggs, salmon, grains, leafy vegetables, walnuts, and flaxseeds.

If the previous approaches do not help, consult a psychologist who can help you identify the causes of the problem and overcome it.

Download the Tatmeen app for online psychological and family consultations from the Apple Store or Google Play. You can also register on the Tatmeen mental health website for valuable information and practical tools to strengthen your mental and family well-being.