A loss of morale during these gray days? You are not alone. Seasonal depression is depression that usually occurs in autumn and winter. “This is a real pathology that must be distinguished from the winter blues,” says Jérôme Palazzolo, a psychiatrist in Nice (Alpes-Maritimes). At this time, the days are shorter and the light is less. Therefore, this disorder is directly related to environmental changes.
“In autumn and winter there is a lack of light and this can have an impact on hormonal levels,” explains Laetitia Thorel, a clinical psychologist in Houlme (Seine-Maritime). Specifically, “during this period, the body tries to adapt to produce more melatonin (commonly called the sleep hormone, editor’s note). This has an impact on other neurotransmitters and, in particular, serotonin,” specifies Jérôme Palazzolo.
Serotonin “acts in the regulation of mood, sleep-wake alternation or even appetite,” among other things, indicates the Brain Institute.
Do not confuse with other pathologies.
Depending on the individual, but also on their place of residence and the amount of sunshine, temporary winter blues or seasonal depression may occur. Intense fatigue, lack of desire, sleeping problems, sadness… Those affected feel a loss of energy.
Furthermore, it is possible to confuse this type of disorder with “deep depression, reactive depression or reactivation of a traumatic moment,” specifies Laetitia Thorel.
Specifically, a person may think that their depression comes from the season, when in fact it is the result of a trauma that occurred during this period a few years earlier, such as during a contentious Christmas meal. For example, the body can remember that it was during a period when it was cold and dark and therefore “the period can reactivate complicated things” according to the specialist.
Use of phototherapy.
If it is truly seasonal depression, then it is possible to undergo therapy and implement good habits.
Since this type of depression is directly related to light, it is recommended to use phototherapy. “It is used in a therapeutic setting,” says Jérôme Palazzolo, therefore with the advice of a health professional.
“Generally you have to do it for an hour, in the morning, three times a week,” adds the psychiatrist.
It is also advisable to “go outside more during the day to compensate for the lack of light,” emphasizes Laetitia Thorel. To avoid isolation, you should also try, as much as possible, to see your loved ones and do group activities.
Support from healthcare professionals
People affected by these seasonal depressions should maintain, as much as possible, a healthy lifestyle. “Get up at the same time, eat a balanced diet, avoid alcohol and do physical activity. We have observed that doing an hour of cardio three times a week helped with seasonal depression, simply because it helps create endorphins,” says Jérôme Palazzolo.
These good practices must sometimes be associated with cognitive and behavioral therapy, the two health professionals say. It can allow the patient to understand what this depression is due to and then help them establish a schedule with activities and change their thoughts.
“If all this were not enough, then we can consider antidepressant treatment with SSRIs (selective serotonin reuptake inhibitors). They increase serotonin in the brain and do not create any dependency,” concludes psychiatrist Jérôme Palazzolo.
Source: BFM TV
