Seasonal depression: symptoms, treatment, prevention. Taking vitamin complexes

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

Seasonal depression most often occurs in the fall winter period, 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 in fresh air), 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 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, winter depression is inhibition in the brain of the transmission of impulses from neuron to neuron due to changes in the central nervous system of the contents chemical substances(acetylcholine, serotonin, norepinephrine). 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 based on symptoms, because only 30% of cases 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 is not inferior to treatment with an antidepressant, but depressant, 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 mental disorder

Which appear during the off-season, always appear at the same time. If there is deterioration over several years emotional state person, then one can already suspect the appearance of seasonal depression. Psychiatrists distinguish two types of affective seasonal disorder: summer and winter.

Depressive state in summer - a rare event, which appears in June or in the second half of July and lasts until late autumn. Among the entire population, only 10% of people suffer from symptoms of summer depression. Often similar condition passes without outside help with the onset of the first autumn days.

- This is a more common variant of the disease, which affects 90% of patients with minor mental disorders. Typically, this form of depression occurs in the first months of autumn and lasts until the beginning of May. With the onset of the first cold weather, many people experience an increased appetite and... constant drowsiness, and these are the first signs of seasonal depression.

Most patients suffering from seasonal disorder fall into age category from 25 to 40 years. Seasonal changes moods go away with age and bother you much less often.

Symptoms of depression

Since winter depression is more common, its symptoms are worth considering in more detail. In most patients the disease progresses in mild form and appears in the form constant irritability, fussiness and bad mood, so you can deal with this yourself. With a more serious form of seasonal depression (symptoms of which include sudden mood swings, nervousness, loss of interest in what is happening around, feeling causeless anxiety, desire to sleep during the day) you need to go for a consultation with a psychologist and therapist. Specialists like cardiologist and psychiatrist should not be avoided either, as they know exactly how to deal with winter depression.

Ways to combat seasonal depression

According to the observation of doctors, with the arrival of autumn there are many more patients. Most of chronic diseases tends to worsen during the off-season. This is due to a significant reduction daylight hours, since the absence required quantity sunlight affects the production of serotonin (a hormone responsible for the balance of the nervous system). A lack of serotonin leads to the appearance, increases appetite and fatigue. If, with the end of autumn, you begin to notice that you are overcome by seasonal depression, you can begin treatment on your own, trying to restore peace of mind through a change of environment, place of residence or new acquaintances.

Reduced daylight hours often lead to anxiety and increased anxiety. The fight against it must begin with the elimination of this factor. Effective method To combat this problem is to increase daylight hours, and for this you need to make full use of the morning hours. It is advisable to spend as much time as possible outside under sun rays, especially in the first half of the day.

It is important to eliminate vitamin deficiency. Not sufficient quantity vitamins in the body leads not only to loss of performance, but also to deterioration general condition. The body must be prepared for the off-season, and for this it is necessary to intensively consume fruits and vegetables, which contain vitamins and minerals. If it is not possible to eat fruits and vegetables in large quantities, you can replace them with a vitamin complex purchased at the pharmacy.

The benefits of tonic drinks

Tea and coffee consumed in in moderation, help overcome seasonal depression. Morning coffee or a cup of green tea can temporarily restore alertness and composure. The condition can also be achieved with the help of drugs designed to combat emotional depression (antidepressants). Their dosage and therapeutic course should be prescribed by a doctor, since self-medication can lead to prolonged depression. If you feel an attack of seasonal blues, try to spend more time in the fresh air, go out in public as often as possible, meet with friends, i.e. active image life.

Seasonal depression refers to a mood disorder that occurs periodically. In psychiatry, two types of diseases are distinguished: winter type and summer look. As a rule, winter depression occurs in early autumn and lasts until the end of spring. But summer depression appears at the beginning of summer and ends in autumn. Most often, the disease is typical for women; men are rarely affected.

Symptoms of seasonal depression

One group of people has light form disease, with symptoms such as:

Increased irritability.
Nervousness.
Fussiness.
Depressed mood.

The remaining patients have a more pronounced form, which without timely treatment is further aggravated and negatively affects a person’s lifestyle, behavior, personal and work relationships.

People with a genetic predisposition and whose relatives suffered from seasonal depression are at risk of getting sick. But in people who live in northern latitudes, due to the fact that the length of daylight hours is reduced in autumn and winter, the following complex of syndromes arises:

Constantly depressed mood.
Feeling very tired.
– prolonged sleep at night and excessive sleepiness during the day.
Sexual activity decreases.
Symptoms of polyphagia are characterized by a violation eating behavior, which are expressed in increased appetite, pathological gluttony, the patient constantly wants to eat.

A separate subsyndromal disorder is distinguished, in which vegetative symptoms develop. In winter, the patient daytime in case of affective disorder, cortisol levels sharply decrease, and seasonal depression only worsens.

Some symptoms of seasonal depression resemble vitamin deficiency :

The person is constantly sleeping.
I want to eat a lot.
Psychomotor retardation is observed.

Main Causes of Seasonal Affective Disorder

Some experts believe that seasonal depression is a consequence of “ internal clock» human (circadian rhythms). Many psychotherapists associate the development of depression with disorders of neurotransmitters - a lack of norepinephrine, serotonin, dopamine.

But molecular studies suggest that the main reason lies in genetic inheritance. Interestingly, winter depression is most often associated with a decrease in vitality and an increase in activity in spring and summer. Latest Research they say that it is not the seasonal ones that are to blame, but, most likely, climatic factors – Atmosphere pressure, temperature indicators.

How to diagnose seasonal depression?

Answer the questions, if there are many positive answers, you need the help of a psychotherapist:

Do you feel depressed, depressed?
Have you lost interest in life?
Don't you enjoy early classes?
Do you get tired quickly?
Is your self-esteem declining?
Are you feeling anxious?
Having trouble concentrating?
Can't make a decision?
Do you really want to be alone?
Are you experiencing unreasonable irritability?
Are you starting to worry about thoughts of suicide or death?
Have you suddenly started losing or gaining weight?
Is it getting sweet?
Having trouble sleeping?

Methods of treating the disease

Depending on how complex the disease is, we select effective treatment. As a rule, winter depression is treated with light therapy, monoamine oxidase inhibitors, and psychotherapeutic techniques. Summer depression can only be cured with antidepressants.

Please note that pharmacotherapy is used only in the following cases:

Risk of suicide.
Positive reaction to taking antidepressants.
Severe depression.
Serious mental disorders.
Absences positive results psychotherapy, phototherapy.

Cognitive behavioral therapy is used to relieve symptoms. It is very important to stick to a diet and exercise regularly.

Features of light therapy

The doctor decides how many procedures are needed. Typically, one session lasts about 40 minutes. A bright light is directed from the source into the patient's eyes. When it becomes brighter than usual, it happens active stimulation serotonin, while the production of melatonin decreases.

The technique most often used by psychotherapists is “dawn modeling”. When the patient is sleeping, they turn on a slightly dim light, then begin to increase the brightness to create the illusion of dawn. Thus, light therapy helps to get rid of.

IN modern medicine We are confident that if the patient starts taking antidepressants in a timely manner, the light therapy sessions will bring the long-awaited effect and will lift their spirits.

To prevent the disease, you should try to walk outside as much as possible. Also eat right - your menu should be rich in minerals and vitamins. Remember: an active lifestyle, movement is life. The support of loved ones is also very important.

Many modern psychotherapists see a close connection between physical and mental health. That’s why they recommend: don’t forget to breathe fresh air. If you know that autumn has a negative impact on you, reconsider this time of year: take care of your health. Sports such as qigong, aerobics, yoga, tai chi, tai bo, fitness, and shaping are very useful. Choose your favorite hobby that will bring you real pleasure.

So you must understand that mental health no less important than the physical, so do everything to avoid seasonal depression. If unpleasant symptoms there is no need to prolong the problem, contact a specialist who will advise you in detail and help you decide the right decision. Be always happy and healthy! Remember, life is beautiful!

All these are signs of real autumn depression, which, according to data World Organization Health care, every fifth person suffers.

It is believed that people with “thin” mood are susceptible to seasonal mood swings. mental organization, as well as everyone weakened by stress, dissatisfied with life, not completely physically and mentally healthy. That is, alas, the bulk of the planet's population. This annual autumn dissatisfaction with oneself and the surrounding reality can be different - from a slight, not always fixed feeling of anxiety to complete hopelessness and the inability to do anything. In severe cases, there is only one way out - to consult a specialist, without being afraid of the words “psychotherapist” or “psychiatrist.” But with more common options (loss of strength, general lethargy, irritability, etc.) you can fight on your own.

It has been noticed that in the fall people get sick more often, and not only colds. For many people it gets worse chronic diseases, back pain occurs, joint aches, headaches and heart pain become more frequent, and gastrointestinal problems begin to appear. This is explained by the fact that with a sharp decrease in daylight hours, especially in the northern regions, the doses of solar energy entering the body also decrease. Here simple tips, which will help you gain courage and strength of body.

How to lengthen daylight hours

Try your best to compensate for the lack of sunlight. A sharp reduction in daylight hours is one of the serious causes of internal discomfort, affecting both our psyche and metabolism. The only way extend daylight hours - more full use morning light hours. It is, of course, difficult for owls to adjust their routine, but there is nowhere else to get more daylight. Weekends should be spent outside. At least one day. Maybe not all of it, maybe half, but it should be a full-fledged walk, preferably outside the city.

Appreciate every fine autumn day. As soon as the gloomy gray clouds clear, don't sit at home in front of the TV: dress warmly and go for a walk. You can start going to the solarium. But don't overdo it! 5 - 10 minutes a week is enough, you don’t have to drive yourself brown.

During your lunch break, it would be nice to go outside for at least 15 minutes or just look at the sky. Make sure there is enough light at home and at work, take care of the maximum effective use daylighting.

Move more

It’s great if it’s a group sport and preferably outdoors. Feel free to kick the ball around with the kids, take your boyfriend or girlfriend out for a walk. And if you take autumn as a time for self-improvement and take up some health-improving complexes, your body will not be slow to thank you feeling good. Tai Chi, Qi Gong, fitness, shaping, aerobics are suitable as such a “medicine”... Anything as long as it brings you satisfaction. The secret to the success of these exercises is simple: when physical activity Endorphins or, as they are called, “pleasure hormones” are released into our blood.

Vitamin complexes

If a decrease in performance makes serious unwanted adjustments to the rhythm of your life, try to cheer up with various natural stimulants such as herbal teas, phytobalms, Chinese lemongrass, rosehip decoction or tincture of eleutherococcus. And continue to eat as many fresh fruits and vegetables as possible. Don’t flatter yourself with the hope that you managed to provide your body with vitamins in the summer. whole year. Know that vitamins entering the body are not stored in reserve, but are immediately absorbed, so the body needs constant vitamin supplementation.

To cover daily requirement body in vitamins, you need to eat 400 grams of fruits and vegetables daily. If you can’t do this, multivitamins sold in pharmacies will help. First of all, pay attention to the sufficient content of vitamins A and C. You especially need them in the fall.

Surround yourself with beautiful things

After the diversity of summer and the colorful feast of golden autumn, we are so hungry for beauty! “Aesthetic hunger” is not an empty phrase. At all bright colors noticeably lift your spirits. Psychologists have even proven that in inclement weather, bright red color lifts your spirits. Don’t disdain bright details in your wardrobe, allow yourself some funny little things - a funny hat, mittens, scarf. Buy a country jacket in some extremely bright color, especially if your job requires you to wear dark, conservative clothes. Go to theaters and cinema more often.

Is autumn a time to lose weight?

In autumn, a noticeable restructuring occurs in the body. For example, if in the summer we calmly satisfied our hunger light food, then now you want to eat something heavier and fattier, because the body needs warmth, which means it needs additional calories. You should not resist this, because if you commit violence against yourself and, contrary to your wishes, continue to make do with low-calorie food, nothing good will come of it: sooner or later you will definitely have a feeling of internal discomfort, against the background of which it will begin to develop autumn depression. Therefore, it is better to relax, forget about any diets, and eat what you want, but, of course, in reasonable quantities.

It was traditional point vision, but paradoxically, there are many people whose successful weight loss began precisely in the dank, slushy November. With reduced daylight hours, when, as smart books convince us, losing weight is incredibly difficult! But the fact remains that there are quite a lot of people who took it upon themselves in the fall. Moreover, among them there is a considerable percentage of those who have achieved success. Maybe you will be one of them?

Tea and coffee are a source of energy

Often to combat autumn depression many drink strong tea or coffee. Indeed, these drinks are invigorating. The main thing is not to abuse them. Only people with a sick stomach, liver, kidneys, or allergies should give up strong tea and coffee. They will replace tea and coffee cold and hot shower, gymnastics, brisk walking in the fresh air. In general, autumn, with all its shortcomings, is a wonderful time of year. You just need to be able to enjoy it. Only in autumn you can admire the riot of colors of the leaves, listen to the silence of the forest, rustle the fallen leaves, and breathe the healing autumn air. Don't miss this chance.