Seasonal Depressive Disorder: what is it and how to prevent it?

The weather can affect your mood. What can we do to prevent SAD?

Having a slump from time to time or feeling sad about a life event is normal. But if the suffering is persistent, you are sad most of the time and this situation affects your daily life, you may be suffering from depression.

There are different depressive disorders, such as Major Depression, Psychotic Depression, or Seasonal Depressive Disorder (SAD). We will talk about the latter in today's article.

Seasonal Depressive Disorder (SAD): what is it?

SAD is part of the mood disorders, affects our well-being, our social interaction, our appetite and sexual desire, and is characterized by occurring during a certain time of the year, usually during the winter.. It is estimated that this ailment currently affects between 3% and 10% of the population in countries with abrupt seasonal changes, such as the Nordic countries.

The relationship between the weather and our state of mind

When we wake up one winter morning and look out of the window and see a gray and rainy day, we generally feel that this is a "day for the sofa, blanket and movie". On the contrary, if we look out the window and see a sunny day, we feel like going out to enjoy the sunny day.

This phenomenon has attracted the attention of many researchers, so many studies have been carried out in this line of research since the 1970s. According to research in the British Journal of Psychology, both exposure to the sun and warm temperatures favor positive thoughts and positive thoughts and decrease anxiety. On the other hand, excess humidity in the environment causes fatigue and makes it difficult to concentrate.

In addition, rain and cold weather increase depression and suicidal desires. However, these climatic changes, which are characteristic of certain seasons of the year, do not affect everyone with the same intensity.

The lack of light hypothesis

The term Seasonal Depressive Disorder was coined by Norman Rosenthal, a professor of clinical psychiatry at Georgetown University (Washington, USA) who spent 20 years researching SAD at the US National Institute of Mental Health.

According to his theory patients suffering from this disorder experience depressive symptoms during the autumn and winter months because there is less sunlight, less sunlight and less sunlight. due to less sunlight, and begin to improve with the arrival of spring. One of the reasons why this occurs is due to a lack of vitamin D.

A research paper conducted by the Universities of Georgia, Pittsburg (USA) and Queensland Technical University in Australia, which reviewed more than 100 leading articles, concluded that there is a link between vitamin D and winter depression. Vitamin D is involved in the synthesis of serotonin and dopamine in the brain, both neurotransmitters that are related to depression.

Following his study of Rosenthal, light therapy (also called "phototherapy") emerged, a treatment for SAD (and other disorders) that aims to modify the internal clock that regulates the body's activity cycles, which resides in the brain and is activated by light stimuli.

Symptoms of Seasonal Depressive Disorder

Unlike typical depression, patients with SAD do not lose their appetite, weight and sleep, but instead have an exaggerated need for sleep and a tendency to gain weight.The symptoms usually intensify slowly in the late fall and winter months.

Below are the Symptoms of Seasonal Depressive Disorder:

• Hopelessness
• Increased appetite with weight gain (a craving for simple carbohydrates)
• Daytime sleepiness
• Decreased libido
• Decreased energy and ability to concentrate
• Loss of interest in work and other activities
• Slowed movements
• Social withdrawal and interpersonal difficulties
• Sadness and irritability
• Suicidal ideation

SAD or Seasonal Affective Disorder (SAD) appears in the Manual of Mental Disorders (DSM-III-R), and in the International Classification of Diseases, tenth revision (ICD-10).

Studies confirm satisfactory diagnostic stability for SAD.

Its biological basis has also been studied and various factors, mainly genetic, neuroendocrine and electrophysiological, seem to be involved. several factors seem to be involved, mainly genetic, neuroendocrine and electrophysiological.

Seasonal Depressive Disorder in spring and summer

Some experts also affirm that there is another variant of SAD that some people suffer in summer, and they present these symptoms:

• Lack of appetite
• Weight loss
• Insomnia
• Irritability and anxiety
• Restlessness

Six tips to prevent SAD

In severe cases, SAD should be treated by a specialist. But in this article we propose some tips so that you can prevent this disorder. Here are some tips that may help you to do so:

1. Go outside

Going outside is difficult for people with SAD, especially because of hyperfatigue and daytime sleepiness. If luckily you have a job that requires you to get out of the house, you will have an easier time overcoming seasonal depression.. If this is not the case, it is necessary that you do not stay at home, as many studies claim that going outside and getting some fresh air increases serotonin levels, which can help decisively to combat Serotonergic Syndrome.

If you think you have nowhere to go and no reason to leave the house, just get out and walk somewhere quiet. If you are lucky enough to have a nice day, you can also benefit from the vitamin D that a sunny day provides.

2. Play sports

For several decades, studies have shown that exercise can improve our mental well-being regardless of age or physical condition.. "Regular exercise is good for mood and self-esteem," explains Harvard Medical School psychiatrist John Ratey, author of the book "The Revolutionary New Science of Exercise and the Brain".

Exercise promotes the release of endorphins, chemicals that produce feelings of happiness and euphoria. Combining Cardiovascular work with anaerobic endurance work, such as weight training, provides physical and mental health benefits. In addition, it can also make us feel better by looking better.

To learn more about the psychological benefits of physical activity, we invite you to read our article:

• "The 10 psychological benefits of practicing physical exercise".

3. Surround yourself with your family and friends

Leaning on close friends and family members, i.e. people you can trust and who will listen to you, will benefit you because they will care about you, and their presence alone acts as a protective factor against depression and irrational thoughts.their presence alone acts as a protective factor against depression and against the irrational thoughts characteristic of this pathology. characteristic of this pathology.

In addition, if your friends are fun, they will show you a good time and put you in a positive and pleasant mood.

4. Set goals and objectives for this winter

Setting goals and objectives has a positive effect on motivation and improves well-being, as long as they are realistic.

But not only long-term goals will have this effect, but it is also necessary to have short-term goals to stay motivated during the process. In fact, on many occasions we set ourselves goals without taking into account that we have to overcome smaller goals beforehand.. This aspect, which seems so obvious, can be overlooked and make us feel worse. Therefore, you must take it into account.

5. Eat healthy

Eating healthy and balanced meals improves health and mental well-being.. Diet will not cure depression, but it can help us feel better, as it has an impact on general health and, therefore, on mental health. A study carried out at the Clínica Universidad de Navarra, has shown that diet can protect against depression and reduce its risk by 40 to 50%..

The study was led by Dr. Miguel Ángel Martínez ‐González, who argues that this type of diet provides folate and B vitamins that are essential in the metabolic pathways of methionine, homocysteine and s-adenosyl-methionine (SAMe). The latter collaborates in the biosynthesis of neurotransmitters that affect mood, such as dopamine and serotonin.

In addition, other studies state that foods rich in tryptophan help prevent depression. On the other hand, polyunsaturated fatty acids (such as omega-3) and monounsaturated fatty acids (from olive oil, some nuts, etc.) influence the structure of nerve cell membranes and improve the functioning of serotonin.

Finally, multivitamins and Vitamin D supplements should also be part of the diet to prevent SAD, and refined foods and foods containing trans fats (such as pastries) should be avoided, as they have an impact on body weight gain, increase the risk of obesity, and make individuals more unhappy.

6. Practice Mindfulness

The lifestyle of western societies can lead many people to suffer from stress, depression, anxiety, etc. Mindfulness helps us to know ourselves, to look inside ourselves and to show ourselves as we are.. Its practice improves self-awareness, self-knowledge and emotional intelligence. It also reduces stress, anxiety and, among other psychological benefits, improves self-esteem.

But more than a set of techniques to be in the present moment, it is an attitude towards life, a coping style that boosts personal strengths. The practice of mindfulness improves the state of awareness and calmness, which helps to self-regulate behavior, in addition to creating an environment conducive to seeing life in a positive way, which can be really helpful in preventing Seasonal Depressive Disorder.

To learn more about Mindfulness we invite you to read this article:

• "Mindfulness: 8 benefits of mindfulness".