Winter Depression

This week, I'd like to address a topic that affects many of us during the winter season: the recurring seasonal mood slump. As temperatures drop, days become shorter, and the sun shines less often, it often leads to a downcast mood. Many refer to this phenomenon as "winter depression" or "winter blues." A survey found that 59% of us are affected by this.

Firstly, it's important to note that winter depression has little in common with the actual illness of depression. True depression is independent of the season and can include symptoms such as feelings of guilt, concentration and sleep disturbances, as well as hopelessness and even suicidal thoughts. If you suspect you are suffering from real depression, please seek immediate help, for example from the German Depression Aid or the depression aid service in your area.

Characteristic symptoms of winter depression include constant fatigue, regular cravings, lack of motivation, and low spirits. Winter blues, on the other hand, is a milder form, primarily manifesting in a melancholic mood and thoughts about the nearly past year. You may also feel more irritable than usual.

However, there is good news: there are simple ways to combat winter depression or blues. Scientists believe that the causes are linked to a lack of light and a disruption in melatonin levels. Melatonin, which promotes sleep, is produced by the body in the dark and makes us tired. An interesting statistic from Statista reveals that in November 2023, there were only 42 hours of sunshine compared to 305 hours in June 2023. The amount of sunlight further decreases in the winter months, for example, December 2022 had 39 hours and January 2023 had 35 hours. In light of these figures, it's hardly surprising that our body suffers from a lack of sunlight, impacting our mood accordingly.

To balance the melatonin levels, engaging in physical activity, ideally in daylight, can increase serotonin levels. Serotonin, also known as the "happiness hormone," is crucial for mood regulation and sleep promotion, as it is converted into melatonin in the evening. A deficiency in serotonin can lead to mood swings and sleep problems. A simple measure to combat the dull daily routine and boost serotonin levels is the use of daylight lamps, which emit bright light mimicking sunlight. Regular use in the morning can improve mood and provide more energy. They also support better sleep, especially in winter when there is less natural sunlight.

If you have trouble sleeping, melatonin as a dietary supplement might be an option. According to the European Food Safety Authority, a dose of 1 mg of melatonin taken shortly before bedtime can help with falling asleep. You can view the publication through the link. When choosing a melatonin product, the correct dosage is crucial. Many products have either too low or too high a dosage. It is recommended to start with the dose of 1 mg recommended by health authorities and maintain it for 2-3 days. If the melatonin does not have the expected effect, it is advisable to consult your doctor or pharmacist to determine if a dosage adjustment is sensible. From my personal experience, I can say that melatonin works well for me and contributes to a deeper, more restful sleep.

If these measures do not help and your winter depression worsens, consulting your general practitioner about light therapy could be beneficial. In this therapy, you are exposed daily for several days to a special lamp with an intensity of 20,000 lux – for comparison: a standard 60-watt light bulb reaches about 63.5 lux, while the light intensity on a sunny day outside is between 10,000 to 25,000 lux.

A healthy and varied diet can also be supportive. Make sure that you eat at least two to three hours before going to bed. Sleeping with a full stomach is not ideal.

As a final tip: take a look at the blog about Tiger Balm, it's well suited for a bit more well-being.

In addition to the theory, here's a personal piece of advice from me: Sometimes in life, it's easier to just let things happen. If winter depression seems inevitable and you don't feel like or have the energy to fight it, accept it. Learn to cope with it and try to see it in a positive light. If you get cravings, don't overthink and eat whatever you feel like. Now you have an excuse! If you're tired and work allows it, enjoy your time in a cozy bed. Turn off your phone and be aware that nothing bad can happen to you in that moment. If you're reflecting on the nearly past year and want to philosophize about it with someone, seize the opportunity, as many others share this mood. There's nothing more beautiful than to "complain" together. But also try to allow pleasant thoughts. Be assured, winter will pass and spring is just around the corner.

Sources last visit 7.12.2023: National Geographics: Winterblues; National Geopraphics: Winterdepression; Deutsche Depressionshilfe; Statista; Behörde für Lebensmittelsicherheit: Melatonin

If you want to take action against your winter depression and support me, click on these affiliate links to get yourself a daylight lamp and/or melatonin.