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January 16, 2025
Christine Bürg
When a Lack of Light Affects the Mood: What are the Symptoms of Winter Depression and How Can the Winter Blues be Treated?
With
Prof. Dr. med. Andreas Menke
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How important light is for our well-being and health, we primarily feel it 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. For about 20 percent of Germans, this lack of light affects their mood : They get into a bad mood, become melancholic, and withdraw. This low mood, also known as the winter blues, is annoying and unpleasant but luckily harmless.
Quite different is the winter depression, which is called Seasonal Affective Disorder (SAD) in technical jargon and occurs in about two percent of the population. How can you recognize it? You feel – often for weeks – listless and internally empty, are permanently tired and exhausted despite sleeping much more.
While in classic depression one has sleep problems and no appetite, in winter depression one might constantly sleep and suffer from food cravings. "These are called atypical symptoms," according to Prof. Dr. Andreas Menke, Medical Director of Medical Park Chiemseeblick, a specialized clinic for psychosomatic medicine and psychotherapy.
Which treatment is appropriate depends on the severity and how much the depression affects daily life: "Those who cannot concentrate, have memory problems, possibly cannot work due to exhaustion, withdraw socially, and spend most time in bed should urgently see a doctor. The doctor will decide which measures are right," emphasizes Prof. Dr. Menke.
But how or why does a (winter) depression develop? "There is some heritability (genetic predisposition)," says the expert, "this is about 40 percent. The remaining 60 percent are caused by external factors, for winter depression, it's the lack of light. It causes the stress hormone system and the immune system to become unbalanced."
In severe cases, those affected need psychotropic drugs and Psychotherapy . Both are prescribed by the doctor. The good thing about winter depression: Well treated, it passes 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 around 10,000 lux, it corresponds to natural daylight. People suffering from autumn-winter depression are recommended to have a 30-minute light shower to support therapy.
Immediately after waking up, it should stop the release of melatonin (melatonin is colloquially also called the sleep hormone) and boost the production of serotonin - that 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.
Also helpful are so-called DiGAs (digital health applications) that any doctor can prescribe, such as deprexis. These apps work with various therapy elements.
Through the so-called psychoeducation, that is, the imparting of knowledge, those affected learn everything about their illness. The idea: the more they know about it, the better they can deal with it, the faster they can get out of the low, and the better prepared they are for a relapse.
The second pillar consists of behavioral therapeutic interventions, such as encouragement to go out and meet friends, but also cognitive restructuring, in other words: transforming negative thoughts.
The so-called monitoring elements, in turn, help visualize the course of the disease through charts to be able to assess how one is currently feeling.
Mindfulness – and relaxation techniques such as progressive muscle relaxation and especially sports – preferably in the fresh air – are extremely important to find your balance again.
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 piece of news to finish: Since 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 Know What Helps by Prof. Dr. Andreas Menke | Piper Verlag
