Winter depression - what you can do about it

How important light is for our well-being and health is something we primarily notice when it is missing - in autumn and winter, when the days are short and the nights are long, the sun rarely shines, and the sky is often overcast for days on end. About 20 percent of Germans are affected by this lack of light Mood : They are in a bad mood, become melancholic, and withdraw. This low mood, also known as winter blues, is annoying and unpleasant, but fortunately harmless.

Quite different is the winter depression, technically known as Seasonal Affective Disorder (SAD), which affects about two percent of the population. How can it be recognized? You feel - often for weeks - unmotivated and internally empty, are permanently tired and exhausted despite sleeping much more.

What is meant by a winter low?

While in a classic depression you have sleep problems and no appetite, in a winter depression you might constantly sleep and suffer from cravings. "This is also referred to as atypical symptoms," says Prof. Dr. Andreas Menke, Medical Director of the Medical Park Chiemseeblick, a specialized clinic for psychosomatics and psychotherapy.

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Which treatment is appropriate depends on the severity and how much the depression affects everyday life: "Those who cannot or can only concentrate with difficulty, have problems with memory, may not be able to work due to exhaustion, socially withdraw, and spend almost all their time in bed should urgently see a doctor. This doctor decides which measures are appropriate," urges Prof. Dr. Menke.

But how or why does a (winter) depression develop? "There is a certain heritability (genetic predisposition)," says the expert, "this is about 40 percent. The remaining 60 percent are caused by external factors, in the case of winter depression, it's the lack of light. It causes the stress hormone system and the immune system to become unbalanced."

© Timotej Nagy

With so-called light lamps, the lack of sunlight is compensated.

What can be done against winter depression?

In severe cases, those affected need psychotropic drugs and psychotherapy . Both are prescribed by the doctor. The good thing about winter depression: When well treated, it disappears again in spring.

A common method is light therapy. With so-called light lamps, the lack of (sun) light is compensated. The devices emit very bright, white light (about 100 times stronger than a conventional light bulb). With 6,500 Kelvin and a strength of about 10,000 Lux, it corresponds to natural daylight. People who suffer from autumn-winter depression are recommended a 30-minute light shower to support therapy.

Light therapy against winter depressions

Right after waking up, it should stop the release of melatonin (melatonin is colloquially also known as the sleep hormone) and boost the production of serotonin – the hormone that triggers feelings of happiness and lifts the mood. Since this therapy is harmless, it is also suitable for people who only suffer from winter blues – or for prophylaxis.

Digital health applications, known as DiGAs, such as deprexis, can also be helpful and can be prescribed by any doctor. These apps incorporate various therapeutic elements.

Through what is known as psychoeducation, which is the imparting of knowledge, those affected learn everything about their illness. The idea is: the more they know about it, the better they can cope with it, the quicker they can get out of the slump, and the better prepared they are against a relapse.

Behavioral therapy against the winter blues

The second pillar consists of behavioral therapy interventions, such as encouraging one to go out and meet friends, but also cognitive restructuring, meaning to transform negative thoughts.

The so-called monitoring elements help to visualize the course of the illness through charts, enabling individuals to assess their current state.

Mindfulness – and relaxation techniques like progressive muscle relaxation and above all, exercising – preferably outdoors – is extremely important in order to regain balance.

Eat mood-boosting foods. For example, pumpkin, eggs, legumes, nuts, oatmeal, and fish contain tryptophan, which helps the body produce the happiness hormone serotonin.

Go out into nature. Forest bathing, in particular, is recommended by experts like Prof. Dr. Menke: "It lowers cortisol levels, blood pressure, and pulse."

A good news to end with: Since a winter depression is a seasonal depression, it fortunately passes again in the spring. Until then, however, it is important to seek professional help and do everything possible to enjoy the beautiful sides of winter!

Book tip: Depression Knowing what helps by Prof. Dr. Andreas Menke | Piper Verlag