What is seasonal affective disorder and how can we cope with it?

Any event or changes in life can have an impact on our body and mind. For example, every year during the spring season, many people suffer from seasonal allergies due to changes in weather and pollen from flowers, resulting in burning eyes and runny nose. But have you ever heard of springtime depression?

In fact, when it comes to seasonal depression, most attention is focused on the autumn season when some people experience depression due to the shortening of daylight hours. However, there is another type of seasonal depression that is related to the spring season. In other words, just as changes such as falling leaves and shortening days are sad for some people, the renewal of the earth, the revival of some emotions and feelings, and the change from a monotonous white and snowy landscape to a colorful one can be stressful and sad for some.

Why do we experience spring depression?

There is still no clear and definitive reason for the occurrence of seasonal depression, but scientists believe that changes in the amount of light and the level of hormone secretion are the most significant factors in developing this temporary disorder. Sudden increases in sunlight can reduce the production of melatonin in your body, causing you to sleep less and feel more lethargic and unmotivated. On the other hand, the level of serotonin in the human body is associated with depression. Just as high levels of serotonin can lead to social anxiety disorder, low levels of this hormone can also cause depression.

What are the symptoms of springtime depression?

The symptoms of springtime depression are very similar to those of major depression, but with careful attention to the individual's mood and temperament, early detection can significantly shorten the duration of this disorder and prevent it from becoming a serious condition.

Decreased energy level: Decreased energy level and lethargy, even when sufficient rest has been obtained, is the first sign of depression during the spring season.

Anxiety and restlessness: Increased stress, anxiety, and restlessness without any apparent reason are other symptoms of springtime depression.

Loss of interest in routine activities: A person who experiences depression in the spring or fall loses interest in performing new activities or routine activities of daily life.

Increased anger and tendency towards violence: In some people, this depression can lead to violent behavior without any apparent reason, which can lead to increased social conflicts and general exhaustion.

Difficulty in concentration: A person suffering from this disorder performs their tasks slowly and wastes their daily time to perform simple activities.

Changes in appetite: A sudden change in appetite, whether it is a decrease or increase, is another symptom of depression in the spring season.

Sleep disturbances: Although depression directly affects people's sleep schedules, in seasonal depressions, it has more impact on the inclination to sleep.

Suicidal tendencies: It has been found that people in the spring season are more likely to commit suicide based on suicide statistics worldwide. Some researchers believe that this is directly related to springtime depression.

How to prevent seasonal depression?

 First of all, accept that any change, even a positive one, is stressful for humans; changes in living location, starting a new job, having a child, etc., all of which may be the desires of many people, are stressful for them in the initial moments. So, know that this change in the spring weather will soon return to normal, and just like every bad day or week has good days and weeks that follow, these feelings will soon change, and the beauties of spring will show off more than ever for you.

Pay attention to your sleep health; adequate and good sleep can prevent this disorder to a great extent. Make your bedroom dark and cool and use blankets that allow good air circulation.

Expose yourself to sunlight; as the most common cause of this disorder is changes in sunlight, it is better to expose yourself to sunlight in the early hours of the day and enjoy it. Even if you don't have this opportunity, use therapeutic lightboxes and stay in front of them for 30 minutes daily.

Get help from a specialist; before making any mistakes in growing and nurturing a problem, talk to a counselor or mental health specialist to identify and eliminate destructive patterns that may later exacerbate this disorder.

How to treat seasonal depression?

You don't have to wait for the next season to be free from seasonal depression. The following tips can help you control and manage this disorder to a great extent:

Pay more attention to the amount and quality of your sleep. Avoid exposing yourself to warm weather. (Although it has not been proven that heat affects the increase of depression, still warmth can change mood and result in unpleasant feelings). Regular exercise, in addition to its significant effect on reducing stress and depression symptoms, can lead to quality sleep. Meditate and write down your daily memories. This can help you reduce unpleasant or unwanted emotions. Spend more time with friends or family and talk about your feelings. Have a balanced diet. (Look for nutritious and depression-reducing foods).

Of course, don't forget that this depression may not improve without the intervention of a psychologist or psychiatrist, just like major depression, and may continue to accompany you in the following seasons. So, if you don't see improvement in yourself, seek help from a specialist.