“Autumn flowers are bleak and autumn grass is yellow, the autumn lamp burns bright and the autumn night is long.” Many people find themselves easily becoming depressed and sad in the autumn season, for most people, this is just a normal emotional fluctuation that will return to normal over time.
However, if this low mood persists, accompanied by feeling noticeably tired every day, losing interest in almost all activities, lasting for more than 2 weeks, leading to significant impacts on studying, working, and life, then it should be taken seriously – it may be affected by seasonal depression.
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What is seasonal depression?
Recurrent depressive episodes that occur each time are associated with specific seasons are called seasonal depression. In patients with seasonal depression, it is more common to experience depressive episodes in autumn and winter, with relief in spring and summer.
The occurrence of seasonal depression is often related to a seasonal decrease in sunlight, and people living in high-latitude areas with short days and long nights are more prone to seasonal depression. The reasons for this are not clear, but it may be due to the effect of sunlight on circadian rhythms and mood regulation.
What to do if you find seasonal depression?
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As a type of depressive disorder, seasonal depression has typical characteristics of depressive disorders:
Low mood
Lack of interest in almost everything
Daily fatigue and lack of energy
Inability to concentrate or decreased ability to think
In addition to the decreased appetite and sleep found in general depression patients, many seasonal depression patients may show increased appetite or binge eating, craving carbohydrates, weight gain, and increased sleep.
If you notice the above symptoms significantly affecting work and life, or suicidal thoughts appear, it is recommended to promptly seek consultation at a psychiatric or mental health hospital for standardized diagnosis and treatment.
Generally, the diagnosis of seasonal depression requires the presence of seasonal depressive episodes for 2 years or more, with each depressive episode occurring and resolving in relation to specific seasons.
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Treatment methods for seasonal depression
Treatment methods for seasonal depression generally include the following:
Lifestyle adjustments:
Maintain a regular lifestyle, sleep on time, avoid day-and-night reversal;
Eat a balanced diet with regular three meals, avoid excessive or insufficient food intake, and avoid consuming too many high-sugar foods;
Increase outdoor activities during the day, increase exposure to sunlight; try not to exercise before bedtime to avoid affecting sleep.
Medication treatment: Under the guidance of a doctor, take medication on time, avoid missing doses or stopping medication, you can use pillboxes or alarms as reminders.
Light therapy: Use specially designed devices for treatment, through exposure to different durations and intensities of light, it can effectively prevent seasonal depression and relieve depressive symptoms.
Psychological therapy: Under the guidance of a doctor or therapist. Additionally, it is recommended to communicate more with trusted family members or friends in daily life, seek support from family or friends when experiencing emotional fluctuations.
I hope everyone can maintain physical and mental health in this crisp autumn season and truly enjoy the beauty of “autumn is better than spring.”
References:
1. May I C. Light therapy for preventing seasonal affective disorder: summary of a Cochrane review. Explore (NY), 2020,16(2): 133-134.
2. Geoffroy P A, Schroder C M, Reynaud E, et al. Efficacy of light therapy versus antidepressant drugs, and of the combination versus monotherapy, in major depressive episodes: a systematic review and meta-analysis. Sleep Med Rev, 2019,48:101213.
Editor: China Medical Tribune Yang Ziqi
