You dread the time to get out of bed in the morning and you have trouble passing To through your day without an astronomical amount of caffeine? You may be suffering from seasonal depression. Here is everything you need to know about this disease (and tips to fix it).
What is that, exactly, depression seasonal?
It is a form of transient depression that manifests itself in the fall, when the level of light outside decreases, explains DD Janick Coutu, psychologist.
“It’s not related to not liking fall,” she says. Rather, the decrease in light leads to a decrease in serotonin production and an increase in the secretion of melatonin in the body, she continues.
Serotonin, also called the happiness hormone, works on the nervous system to influence mood and emotions. Melatonin influences the circadian cycle, our internal clock, which can affect sleep.
What are the symptoms?
There are several degrees of intensity, indicates the DD Coutu.
In seasonal depression, we “cannot recharge our batteries, no matter how long[on] sleeps ”. We therefore feel the need to sleep more.
This lack of energy leads to mood swings, she says.
It can also be more difficult to concentrate on tasks at work or to finish the day at work, explains the founder of the Dose de psy platform.
She mentions that seasonal depression can cause weight gain, since the body tends to crave higher calorie foods to compensate for fatigue.
In some more serious cases, suicidal thoughts can occur.
Who is affected?
In all, 20% of the population of northern countries would have symptoms of seasonal depression, we can read on the website of the chief scientist of Quebec. However, only 2-3% of the Canadian population suffer from a more severe form of seasonal depression, also known as seasonal affective disorder.
“Women are more affected than men”, maintains the DD Coutu. Without knowing the exact reasons, she speculates that it could be because women are more likely to internalize their behaviors than men.
People with more fragile mental health, such as those who live with an anxiety disorder or who have had a depressive episode in the past, are more likely to experience seasonal depression. However, the psychologist maintains that anyone can be affected by this temporary depressive episode.
Is this worse year?
The psychologist remarks that it is “particularly difficult” for many people this year. According to her, this would be due to the abrupt arrival of autumn: the cold quickly set in and it got darker quickly.
Teleworking would not necessarily have a negative impact on seasonal depression, says the specialist. “It depends on what [le télétravailleur] go do.” If he takes a walk during his lunch break, for example, telecommuting may be more beneficial than face-to-face work, she continues.
Frequent interactions with colleagues can be beneficial, however. Maintaining social contacts is always helpful, on the mental health side, she says.
A depression that comes back every year?
It’s likely, says DD Coutu. “If our brains have difficulty with the lack of light, there is a very good chance that it will recur from year to year.”
By adopting strategies early in the season, you can make the symptoms less intense, she says.
What can help reduce the effects of depression? seasonal?
- The light therapy, this practice of lighting up with a lamp inside, is “still quite effective” in alleviating the effects of seasonal depression, without curing it, says DD Coutu. She explains that this technique would increase the energy rate, which can trigger a “positive wheel” to set up the other stuff.
- Take all sunlight possible. The psychologist encourages people to take vitamin D outdoors if the sun shows up.
- To stay active. It’s proven that moving helps stimulate serotonin production. It is therefore important to go out for a walk or to play sports, she recalls.
- If the first tips do not work, we can consider doing a fall therapy. Some patients of the DD Coutu, who are more likely to suffer from seasonal depression, start seeing her again when the leaves on the trees change color. It’s a good way to ensure the well-being of their mental health, says the psychologist.
- If you have suicidal thoughts or are in great psychological distress, you should see a doctor. It’s important to get help, especially if seasonal depression is hitting you more severely, she insists. She mentions that some people need to take antidepressants during this time of year.
What makes depression worse seasonal?
Better to limit the sources of stress, since “personal vulnerabilities” can accentuate the symptoms, explains the psychologist.
“A person who is experiencing seasonal depression would be better off having a break-up close to summer than going through it in the fall,” she says by way of example. Even if it is difficult to control when you are let go, it is a good idea to limit stressors, such as a change of job or renovations, at this time of year.
IF YOU NEED HELP
Quebec suicide prevention line
- 1 866 CALL (277-3553)
Kids Help Phone
Tel-Youth