Does seasonal depression exist? Symptoms of seasonal depression

Mood disorder, colloquially called seasonal depression, is considered psychological illness: seasonal affective disorder . Affects about 10% of the population(incidence depends on latitude), mainly women in aged 20-50 years and children.

Seasonal depression It most often occurs in the fall and winter, but a small percentage of people experience it in the spring or summer.

Autumn and winter depression - causes

The first symptoms of seasonal depression usually appear towards the end of summer, when the weather gets colder and the days get shorter and shorter. Changes in illumination affect the functioning of neurotransmitters within the central nervous system. Lack of light, especially in the morning, causes an increase in the concentration of melanin in the blood and a decrease in cortisol levels.

Disruption of the sleep-wake cycle affects the entire hormonal system . Before the times when the rhythm of human life was closely connected with nature, the body thus prepared for a seasonal decrease in activity.

This natural course of things became a problem when faced with the demands of civilization. Many people, due to the nature of their profession, are even forced to intensify their efforts in the autumn-winter period.

Symptoms of seasonal depression

The development of seasonal depression is associated with a number of symptoms, including:

chronic fatigue, decreased energy
increased drowsiness and deterioration in sleep quality
difficulty associated with getting up in the morning
decreased mood – feelings of sadness, emptiness, anxiety, irritability
loss of interests
lack of motivation to act
inability to experience joy
decreased self-esteem
problems with concentration, memory
difficulties in interpersonal contacts, withdrawal from social life
weakened immune system, pain and malaise
weakened libido
increased appetite and weight gain
thoughts of suicide

In case of seasonal depression, it is most often recommended phototherapy or exposure to light. For this purpose, special lamps are used that emit light with an intensity several times higher than that of conventional incandescent lamps. 30-60 minute sessions affect the secretion of hormones and neurotransmitters. Phototherapy takes several weeks and causes significant improvement feeling about 70% of patients. If it does not bring the desired results, it is advisable to temporarily include antidepressants in therapy.

To get rid of seasonal depression, which returns every year, it is better to prevent it in time. The optimal solution is to plan for the autumn-winter months to travel to countries where there are many sunlight.

It is also useful to follow correctly balanced diet(in particular, rich in vitamins group B), drinking herbal teas (for example, St. John's wort). Simple ways from autumn depression– these are walks in daylight, physical activity(especially outdoors), small pleasures such as watching a movie, going to a concert or meeting friends.

Seasonal depression – spring and summer

Approximately 1% of the population seasonal depression occurs in spring or summer. The symptoms are close to the autumn-winter variety, but the causes are slightly different. To some extent, it may be associated with atmospheric factors - frequent changes in light levels in the spring and high air humidity in the summer.

Most common cause spring depression the body is considered weakened after the past winter months. It can be treated in the same ways as autumn-winter depression.

Summer depression is a psychological phenomenon. Occurs as a result of a violation of the class schedule associated with a period of mood, or, on the contrary, disappointment associated with the lack of opportunity to relax during the holidays. Moreover, even a vacation can be a cause for severe stress - it represents a significant financial burden and does not always meet the high expectations that are usually associated with it. Many people, especially women, experience discomfort associated with the summer heat.

To avoid depression in the summer season, as a rule, it is enough to provide for yourself required temperature and air humidity. Compose new schedule, taking into account alternatives (in case the plans undertaken fail), and, above all, as many activities as possible that bring joy.

Seasonal affective disorder (SAD), known as seasonal depression, is a type of depression that occurs seasonally. Usually, episodes of depression appear at the same time every year during the season of lack of solar activity. If you feel completely healthy during the spring and summer, if you start to feel uncomfortable towards the end of the fall and have symptoms of depression during the winter, you may have seasonal affective disorder. In most cases, symptoms begin in the fall, once the duration daylight hours begins to shorten. The maximum manifestations of seasonal depression are observed in December, January and February. Women with seasonal affective disorder react negatively to decreasing amounts of sunlight and lower temperatures during the fall and winter.

In the spring, women with seasonal affective disorder are “reborn”, the intensity of symptoms begins to decrease, and then manifestations depressive state disappear completely. Seasonal affective disorder has been recognized as specific disease It wasn't until the early 1980s that Dr. Norman E. Rosenthal and his colleagues officially reported the condition and gave it an appropriate name. According to Dr. Rosenthal, he himself experienced symptoms of depression every winter and spent a lot of time trying to determine the causes of his own condition, such as childbirth and understanding seasonal affective disorder. Dr. Rosenthal suggested that less light during winter may be a major cause of seasonal affective disorder.

It should be noted that some women may suffer from atypical shape seasonal affective disorder, sometimes clinical symptoms Seasonal depression may appear during the summer (instead of winter or in addition to winter).

Seasonal affective disorder is about four times more common in women than men. An increase in the incidence of seasonal affective disorder has been noted in countries far from the equator. In general, women of all ages can be susceptible to seasonal depression, but the highest incidence of seasonal depression is found in women 22-25 years old.

Seasonal depression - causes and risk groups

Most scientists suggest that the underlying cause of seasonal affective disorder is decreased exposure to sunlight over more than short days year. A lack of sunlight can cause malfunctions in the body, disrupting the sleep-wake cycle and circadian rhythms ( internal clock organism). Violation of cycles provokes a decrease in the level of serotonin, which is responsible for mood.

Another theory suggests that light stimulates the part of the brain (mainly the hypothalamus) that controls mood, appetite and sleep. So a lack of light can alter mood (causes sadness), changes appetite (or anorexia) and causes sleep disorders.

Lack of light can affect the body's production of melatonin and serotonin, as well as disrupt circadian rhythm body. Women who live in the northern geographical latitudes, susceptible greater risk development of seasonal affective disorders. At the same time, it was found that low level Vitamin D levels in the blood are associated with a higher incidence of seasonal depression. Seasonal affective disorder may begin in adolescence(more often in girls) or in mature age(more often in women). Women with a family history of depression are more likely to high risk development of seasonal affective disorder.

Seasonal depression - symptoms

Seasonal affective disorder symptoms tend to start and end around the same time every year. Symptoms of seasonal affective disorder typically begin slowly in late fall and continue into the winter months. Most women notice symptoms in September-October and notice a decrease in them in April-May.
The two main symptoms of seasonal affective disorder are: low mood and lack of interest in life. But some women may have other symptoms, such as:

Sadness, grumpiness, moodiness, or anxiety;
Decreased activity and loss of interest in common types activities;
Decreased energy and ability to concentrate;
Sluggishness of movements;
Hopelessness and irritability;
Increased need for prolonged sleep;
Overeating or cravings for food (mainly carbohydrates - baked goods, cakes, pasta);
Weight gain;
Closedness (isolation).

Seasonal depression - diagnosis

Main diagnostic criterion Seasonal affective disorder is the dependence of the manifestation of all symptoms of depression on the time of year. If you experience the symptoms of depression listed above during the short, dark days of winter, you likely have seasonal affective disorder. Main diagnostic symptoms are symptoms of depression associated with seasonality.

Seasonal depression - treatment

Light therapy can be very effective for treating seasonal affective disorder. There are two types of light therapy:

Bright light of the device for a limited period of time (30-120 minutes) in the morning.
The light of a device that simulates dawn, when the dim light while you sleep gradually becomes brighter (similar to the natural sunrise/sunset).

Light therapy is effective means for most women suffering from seasonal affective disorder. Positive effect can be observed after 1-2 weeks of treatment. Light therapy should be used within long period, throughout the autumn-winter season. Light therapy can be stopped in late spring.

Sometimes doctors may prescribe antidepressants for seasonal depression, these medications can improve balance chemicals brain that affect mood. Counseling can also be useful component effective treatment seasonal affective disorder.
It is recommended to be active during the entire treatment period, as daytime(especially in the morning) physical activity can help you have more energy and feel less depressed.

Seasonal depression - forecast

Treatment for seasonal affective disorder is usually effective and the outcome is usually good. But some women may experience seasonal affective disorder throughout their lives.

Seasonal depression is a mental disorder in the autumn-spring period, in which symptoms appear atypical depression. This mental disorder lasts from autumn to mid-spring, including winter (winter depression). This disorder affects 5% of the world's population. And in studies conducted in Alaska, they found seasonal disease every fourth local resident. However, on the contrary, there are also people suffering from mental disorder with the arrival of summer

Causes of seasonal depression

The cause of autumn, spring, and winter depression is inhibition in the brain of the transmission of impulses from neuron to neuron due to changes in the content of chemicals (acetylcholine, serotonin, norepinephrine) in the central nervous system. Studies have shown that serotonin levels in the brain are lower in winter than in summer. An important regulator of serotonin metabolism is melatonin, the production of which directly depends on the amount of daylight. Serotonin is the hormone of calm and good location spirit, and in the dark it turns into melatonin and the person begins to feel drowsy. Seasonal disorders can be mild, moderate, or severe

Seasonal depression - symptoms

The symptoms of seasonal mental disorders are clearly expressed in the first half of the day, and by the evening the patient’s condition improves. Just as with atypical depression, patients complain of low mood and decreased activity, experience drowsiness and anxiety during the day, increased appetite to gluttony and significant weight gain due to consumption of large quantities carbohydrate foods. As a result, it decreases general tone, there is weakness and unpleasant sluggish sensations in the body, general physical ailments (various pains), there is a decrease in mental activity and a decrease mental processes(memory, attention).

How to deal with seasonal depression in the autumn - spring period? This question interests many people suffering from of this disease. First of all, it is important for the therapist to discern hidden seasonal depression in the patient by symptoms, because only 30% of cases of depressive disorders are recognized. This is due to the fact that this disorder is not clearly expressed in symptoms and most people suffering from seasonal depression consider their condition to be normal. Those who are ill believe that they have experienced changes in character and it is simply difficult for them, they are too lazy to do a new thing and therefore they are absent-minded, bored, devoid of joy and irritable. During this period, separation from loved ones and failures are especially acute and painful, which can lead to irreparable suicidal actions.

Seasonal depression - treatment

Treatment of autumn-spring disorders includes light therapy, since the main cause of mental disorder is a lack of sunlight. Light acts as a stimulant metabolic processes and also strengthens the immune system. To remove depressive symptoms successfully use the Bioptron Light Therapy device, manufactured in Switzerland. By efficiency this method not inferior to treatment with an antidepressant, nodepress, which has high antidepressant activity, is deprived side effects and addiction. There are suggestion techniques that can be used to achieve a state of relaxation and sleep. And of course, there should be no talk about any self-medication if you have a severe form of seasonal depression. IN mandatory you need to contact a psychoneurological clinic for help. And at the stage of recovery, when reverse development illness, help with depression will be provided by a psychologist

Preventing seasonal depression

More than half of people with seasonal disorders have relapses in later life. And the number of cases among women is several times higher than among men.

Therefore, the prevention of seasonal depression includes the following rules: getting up early in the morning and having a healthy night sleep; good nutrition, but not very high in calories; healthy image life (walks, physical exercise, meeting with friends), avoiding alcohol and negative situations, watching your favorite movies and listening to pleasant music, taking aromatic baths with massage, having sex.

Types of seasonal depression

Affective seasonal disorder always occurs at the same time. If deterioration is noticed within three years mental state in the same period of time, one can argue about the presence of seasonal depression. Doctors note two types of the disease: winter depression and summer depression.

The first option is the most common and occurs in 90% of patients. Winter depression is more studied and easier to treat. It usually starts in September or October and lasts until the first half of May. With the onset of the first cold weather, many people feel sad and sad in their souls for no particular reason. These are the first symptoms of autumn depression. The disorder mainly affects middle-aged people, approximately 20 to 45 years old. It has been noticed that with age, autumnal disorder is less likely to bother patients. Women more often turn to specialists for similar problem than men.

Summer depression

Emotional distress occurs in early summer and continues until late autumn. Only 10% of the total number of people who suffer from the changing seasons suffer from summer depression. Usually similar condition goes away on its own with the onset of autumn.

Symptoms of the disease

Since the majority of people are susceptible to autumn depression, we will talk specifically about this type of mental disorder. In one part of patients the symptoms are mild and are expressed in increased irritability, bad mood, fussiness. The mood can change within a few hours - in the morning a person woke up cheerful and cheerful, and in the evening he became sad and irritable. You can fight this form on your own, without the help of a specialist.

People with more severe disease experience the following symptoms:

Complete indifference to the environment;
Sudden mood swings;
Constant feeling of anxiety and restlessness;
Feeling of complete hopelessness;
Nervousness;
Decreased sexual desire for a partner;
Polyphagia – increased appetite, and the feeling of hunger practically does not go away;
Hypersomnia is prolonged sleep at night that does not bring a feeling of rest. Also present during the daytime constant desire sleep.

If with mild form While seasonal depression can be managed on your own, in severe cases it is better to seek help from a doctor. There is no need to be afraid of the words “psychiatrist” or “psychotherapist”; first of all, these are specialists who help restore peace of mind and giving the opportunity to live full life at any time of the year.

Methods to combat seasonal depression

Doctors note that in the fall people get sick much more often, and this is not always the case colds. Many chronic diseases gastrointestinal tract, nervous system, heart disease and many other health problems worsen during this period. This is primarily due to the reduction in daylight hours. Hormones that are produced in certain time years, completely influence human behavior. According to one version, reducing daylight hours reduces the production of serotonin, a hormone responsible for calming the nervous system. A lack of serotonin in the body causes depressive disorder, carbohydrate deficiency, increased appetite and fatigue. That is why people living in hot countries where summer lasts all year round, complain of depression less often.

How to deal with winter depression– the most frequently asked question when visiting a psychotherapist. If you feel that with the arrival of autumn your vital energy fades away, appears increased fatigue, drowsiness, irritability, take advantage simple tips, which will help restore peace of mind and not succumb to seasonal despondency and melancholy.

Extend daylight hours

A sharp decrease in daylight hours is the most serious cause of poor mental well-being. Treatment of seasonal depression must begin with the elimination of this factor. The only way increasing useful daylight time is full use morning hours. Owls, of course, will not like early rises, but this is the only option. It's better to spend the weekend outside in the first half of the day, even if it's a walk in the park or outside the city.

You need to appreciate every sunny day and spend it outside. If your family and friends keep you company, charge positive emotions guaranteed for the whole week. IN working hours The lunch break does not have to be spent indoors. Go outside for at least 15-20 minutes, breathe fresh air. If possible, make the most of daylight indoors.

Taking vitamin complexes

Lack of vitamins in the body seriously affects performance and general health. First of all, you need to provide the body natural vitamins: herbal tea, phytobalms, tincture and decoction of rose hips. Don't forget about eating fruits and vegetables in the off-season. The vitamins and minerals received in the summer were not stored “in reserve”, but were consumed by the body immediately upon receipt. Therefore, even those brought from warm countries fruits and vegetables are simply necessary for our body.

To completely compensate for the lack of vitamins, you need to eat about 500 grams of fruits and vegetables daily. If this is problematic, you can take multivitamin complexes, sold in a pharmacy.

Satisfying “aesthetic hunger”

After wonderful summer days and a beautiful golden autumn is felt acute shortage beautiful landscapes. The dull and gloomy area outside the window only evokes boredom and indifference. Psychologists say that bright colors in the wardrobe they lift your spirits. So take this advice and add red and yellow colors. A colored scarf or bright mittens will please the eye on the way to work, and winter fun outside in a cheerfully colored jacket will remind you of carefree and joyful summer days. Visit cinemas, theaters, exhibitions more often, in short, those places where you can relax your soul and body.

Drinking tonic drinks

Used in in moderation tea or coffee is quite capable of curing seasonal depression. Tonic green tea or drinking a cup of coffee in the morning will help restore vigor of body and spirit, at least for a short time.

When treating affective seasonal disorder Doctors sometimes recommend taking antidepressants. Dosage and course of treatment should be prescribed only by a doctor, uncontrolled use medical supplies can only make the situation worse. The support of family and friends also plays a big role in therapy. If you feel the seasonal blues coming on, don't dwell on it. Walk more, chat with friends, spend a lot of time outside and then seasonal depression will bypass you.