This text is part of the special book Plaisirs
The holidays are over, it’s getting dark earlier, the cold sets in and we don’t want anything more than to eat pasta wrapped in a blanket and watch TV series! Autumn sets in, as does the risk of falling into seasonal depression. How to avoid falling into the trap?
Seasonal depression, also known as seasonal affective disorder, is similar to standard depression in many ways. But, it has its peculiarities. “At this time of year, those with seasonal depression will see their appetite increase with particular cravings for starchy foods and sugar, which is associated with weight gain. People who suffer from standard depression will rather tend to lose their appetite, ”illustrates Marie-Pier Lavoie, psychologist owner of the Clinique UniSanté, in Quebec.
With the desire to sleep taking over, the person who suffers from seasonal depression can even miss work. “It’s very incapacitating,” notes the psychologist who did her doctoral thesis on seasonal depression.
And as if by magic, in the spring, the symptoms disappear.
Marie-Pier Lavoie specifies that between 2 and 3% of the population suffer from seasonal depression. “Also, about 20% of people have mild symptoms, so for them, we’re talking more about winter blues,” she adds.
Why are these people so affected by the dimming of light? “We have observed that the retina reacts differently to the decrease in brightness in people who suffer from seasonal depression and in those who do not suffer from it,” says the psychologist. This difference disappears with light therapy or when summer arrives. We think that the mechanism of the retina which makes it possible to adapt to lower light would be unbalanced in people who suffer from seasonal depression and that this would affect the levels of serotonin and dopamine. »
Fortunately, there are several tricks to try to improve its fate.
1. Go get light
“If, for example, you can go for an hour’s walk a day at noon to take advantage of the daylight, that’s excellent,” says Marie-Pier Lavoie.
Otherwise, light therapy is a solution. “The ideal is to start before you have symptoms, so generally towards the end of August. Then, spend 30 minutes every morning with a lamp with an intensity of 10,000 lux with fluorescents, since we are certain that they are safe in the long term for the retina, unlike light-emitting diodes (LEDs)”, adds- she.
2. Move
Whether it’s going for a walk, doing yoga or playing hockey, moving with an activity you enjoy — to maximize your chances of maintaining it — is also very important for fighting the symptoms of depression.
“Physical activity has an impact on the secretion of serotonin, which has an analgesic effect, and on the secretion of endorphins, which have a euphoric effect,” says Isabelle Doré, professor and researcher at the School of Kinesiology and Science. of physical activity at the University of Montreal.
The epidemiologist also mentions that physical activity, by increasing body heat, regulates the secretion of cortisol, the stress hormone.
She adds that making time for self-care, setting and achieving goals also has great benefits for self-esteem and self-control, which are predictors of good mental health.
3. Have social interactions
The pandemic has shown it in broad daylight: humans need social contact. “It’s very important to approach the people you like and have a good time with them,” says Marie-Pier Lavoie. Avoid being isolated at home. »
Isabelle Doré advises for her part to combine physical activity and social contacts. “It could be going for a walk with a loved one after dinner or signing up for a class together. And even if we are alone, meeting a group every week to do an activity greatly helps motivation, because we know that people are expecting to see us. Walking or running in a park where you meet people is also beneficial. Sometimes we smile or greet each other, sometimes not. But we see other people and we feel less alone. »
4. Eat well
Since we know that when we suffer from seasonal depression, we tend to crave foods that are high in calories but low in nutrients, prevention is better than cure by filling up on foods that we love, but which are so satisfying. The goal: to short-circuit our cravings. “We want to go for a varied diet full of good vitamins,” says Marie-Pier Lavoie.
5. Go to psychotherapy
Despite all your good will, you sometimes have to recognize that you need help to face the grayness. “Cognitive-behavioral therapy has proven itself with people who suffer from seasonal depression,” says Marie-Pier Lavoie. It gives the person tools to maintain changes in their lifestyle and to modify their thoughts in order to avoid relapsing in the following years. »
This special content was produced by the Special Publications team of the To have to, pertaining to marketing. The drafting of To have to did not take part.