9 minutes agoAuthor: Shivakant Shukla
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winter The season has arrived. As the cold increases, even sightings of sunshine have become rare. Many people like cold weather very much. He waits for it eagerly. However, cold can sometimes also cause sadness. Some people may suffer from seasonal affective disorder (SAD) due to the cold weather and less daylight in winter. It is also called winter depression. Generally all its symptoms are similar to depression.
According to the World Health Organization (WHO), in the year 2015, more than 30 crore people worldwide were suffering from depression. This number is 4.3% of the world population.
According to the National Mental Health Survey 2015-16, about 15% of adults in India had mental health problems. That means about one in 20 Indians was suffering from depression.
so today medical certificate In this we will talk about Seasonal Affective Disorder i.e. Winter Depression. You will also learn that-
- What are the symptoms of winter depression?
- How can this be dealt with?
What is winter depression?
This is a type of mental health issue, which mainly occurs in the winter season. Due to this, symptoms like irritability, laziness and stress may appear in the person. This can last from the beginning to the end of winter months. Winter depression can happen to people of any age.
Why does winter depression occur?
In winter the days are shorter and sunlight decreases as the temperature drops. It also affects people’s lifestyle. This may cause winter depression in some people.
The sleep-related hormone melatonin also has a connection to winter depression. When there is not enough light during the day, more melatonin is produced in the body. This increases the risk of winter depression. See in the graphic below which people are more at risk.
Recognize winter depression by these symptoms
According to the American Psychiatric Association, symptoms typically include sadness, stress, lack of energy, excessive sleeping, and weight gain. Apart from this, you can identify it by some signs also. Understand this in the graphic below.
How to avoid winter depression
Vitamin D is most important to avoid winter depression. It increases the level of serotonin in the body. Serotonin is a happy hormone, which keeps the mood balanced. Apart from this, to avoid winter depression, you can follow the tips given in the graphic below.
Let us now talk about the above points in detail.
Sunlight is beneficial in winter depression
Vitamin D is an essential vitamin for our health. Its main source is sunlight. When there is less sunlight in winter, the body’s circadian rhythm changes. This increases the risk of many diseases.
When our skin is exposed to sunlight, the body produces Vitamin D, which is essential for bones, immune system and mental health.
Even slight exposure to sunlight is important in winter. For this, if possible, sit in mild sunlight for 15 to 30 minutes daily. If it is not possible to go out, taking Vitamin D supplements can also be a good option.
take care of your diet
Food cravings occur during the winter season. Because of this, many times some people turn to fast food and junk food. These have a negative impact on our physical health as well as our mental health.
According to a study published in the National Library of Medicine, people who eat fast food have a higher risk of depression than those who eat fruits, vegetables and a healthy diet.
Therefore, it is very important to always keep your diet healthy. To avoid winter depression, you can include things like dark chocolate, dry fruits, whole grains, green vegetables, milk, eggs in your diet.
focus on workout
To deal with winter depression, doing 30 minutes of workout daily is beneficial. In cold weather, when days are short and sunlight is less, it also affects our mental state. Workout releases endorphin hormone in the body, which reduces stress.
avoid being alone
People suffering from winter depression should avoid staying alone. Due to this, mental problems can increase further. Even if you don’t feel like going out, still try to meet friends and loved ones.
get plenty of sleep
Sleep disturbances can worsen the symptoms of winter depression. Adequate sleep can balance the body’s circadian rhythm. For this, make a habit of sleeping and waking up at the same time every day. Get 7-8 hours of sleep at night. Good sleep improves physical and mental health. It is also helpful in dealing with winter depression.
Focus on self care
Do the things that make you happy. Such as watching movies, reading or doing outdoor activities. Even after this, if the symptoms of winter depression persist, then consult a psychologist.
winter depression treatment
There are some medical methods to treat winter depression. Understand this through the pointers below-
Light therapy: For this, a special lamp is used, which has a lot of light. This bright light therapy is helpful in treating winter depression.
Cognitive Behavioral Therapy (CBT): This is a type of talk therapy that helps in recovering from winter depression.
Medical Treatment: Sometimes doctors also give some medicines to people to recover from SAD.
Seasonal affective disorder subsides in summer
When the days are longer and there is more sunlight, the cases of Seasonal Affective Disorder are greatly reduced. However, some people may experience symptoms even during summer. This is called ‘summer depression’. Most cases of summer depression are seen in people already suffering from some mental problem.
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