What is Seasonal Depression and How Does It Affect You?
Seasonal depression is most common in areas of the world where individuals are exposed to little sunlight for long periods of time. During the winter months, affected people report a notable drop in mood, as well as trouble completing work, a loss of interest in regular activities, and changes in sleep patterns. You can get through the winter with good self-care and a complete strategy with your healthcare professional.
Winter can be a relatively challenging season for some people, while it can be quite difficult for others. If you're having serious problems, seek help from a mental health professional or call your local suicide prevention hotline.
Creating a Foundation for Good Self-Care
Depression exists, whether it is seasonal or not. Establishing solid social support systems, eating a balanced nutritious diet, getting enough sleep, and exercising should all be part of any plan for controlling depression. However, these things aren't always enough, and you'll require more assistance.
Always start with your primary care physician and a mental health specialist to develop a thorough strategy that is tailored to your specific requirements. Here are some extra resources to think about.
Seasonal Depression: 11 Natural Approaches
1. Melatonin is a hormone that regulates sleep.
Melatonin is a well-known supplement for supporting sleep. Some persons are more susceptible to the effects of melatonin or have aberrant melatonin output during the winter months, which may make seasonal mood difficulties more challenging for them. There is some preliminary evidence that consuming melatonin before bedtime can help with seasonal depression symptoms.
Melatonin is generally harmless, and getting enough sleep is critical for overall health. If your sleep problems don't go away, see a doctor. Melatonin is only available via prescription in some parts of the world, although it is available as a supplement in others.
2. Phototherapy, or happy light
During the winter, you can buy a customized lightbox to sit in front of in the morning to replicate natural sunlight. This has been reported to be beneficial in conjunction with melatonin and other medications in several trials. Certain mental health disorders may be exacerbated by phototherapy; if you have any concerns, speak with your doctor about using one.
3. Vitamin D
Many people refer to vitamin D as the "sunshine vitamin" because it is produced in our bodies when we are exposed to sunlight. When the number of daylight hours is limited, deficiency is more likely, which can contribute to depression. Vitamin D supplementation, in combination with other therapy, has been shown to help treat seasonal depression in studies. It's impossible to know if you're lacking in vitamin D without a blood test, so talk to your doctor about getting one. Dosing is still important, as too much can have negative effects. Consult your physician to determine the proper dosage for you.
4. Cognitive Behavioral therapy.
For further benefit, some trials have paired CBT with some of the most frequent supplemental therapies for seasonal depression, such as vitamin D, melatonin, and phototherapy. For a more holistic approach to your mental health, ask your doctor to recommend you to a qualified CBT therapist.
5. Methylated B Vitamins (B-Complex)
B vitamins are a group of nutrients that often come together in a single dose, such as vitamin B12 and folate. Adults with depression or anxiety may benefit from them, according to research. B vitamin supplements, on the other hand, should not be taken by persons who have kidney disease.
6. Inositol
Inositol is a B vitamin that is often taken in large doses. It is well recognized for improving ovarian health and fertility, but it also helps with sleep, anxiety, and mood. Seasonal use may be beneficial for low mood and feeling sluggish and unmotivated.
7.Omega-3 Fatty Acids.
Omega-3 fatty acids are necessary for mental and emotional well-being. Plant foods do not contain appropriate levels of several forms of omega-3s, therefore deficiency is still widespread in persons who do not consume animal products. Because the optimal dose is crucial and many products contain very small amounts, the research on omega-3s for mood is divided.
It's also vital to have the right EPA/DHA ratio. Consult your doctor to determine the proper dosage for you. Omega fatty acid supplements should be taken with caution in people who have blood clotting issues or who are using blood-thinning drugs. Omega 3 consumption is increased by eating fatty fish such as salmon, mackerel, and shellfish on a regular basis.
8. 5-HTP is a dietary supplement.
5-hydroxytryptophan, or 5-HTP, has been extensively studied in the treatment of depression and mental health issues. It can also aid persons who are having trouble sleeping or have intestinal problems. Please consult your doctor before attempting to combine 5-HTP with any drugs. 5-HTP is accessible over the counter in some parts of the world, although it is only available via prescription in others.
9. Tyrosine
Tyrosine is an amino acid that is one of the protein's building blocks. It can aid in the production of additional neurotransmitters, which are required to improve mood and mental alertness. It can be found in a variety of foods, including meat, cheese, nuts, cereals, and supplements. Consult your doctor to ensure if this is safe to take with your other drugs.
10. Sam-e
SAM-e, or S-adenosylmethionine, is an energy-producing compound of the amino acid methionine that occurs naturally in the human body. According to some studies, it can assist enhance mood by promoting neurotransmitter production and may also be used to manage pain. Because SAM-e aids in methylation, there may be a hereditary component to who benefits the most from it.
People have a genetic predisposition to have fast or slow methylation rates in their cells. Consult your doctor to see if testing for methylation genes is right for you. People with certain mental health issues or who are taking certain drugs should avoid using SAM-e. SAM-e is accessible for purchase as a supplement in some parts of the world, while it is only available through prescription in others. M-e or S-adenosylmethionine is an energy-producing compound of the amino acid methionine that occurs naturally in the human body. According to some studies, it can assist enhance mood by promoting neurotransmitter production and may also be used to manage pain. Because SAM-e aids in methylation, there may be a hereditary component to who benefits the most from it.
11. St. John's Wort.
St. John's wort is a popular plant for improving mood. It has been demonstrated in several small trials to be useful in reducing seasonal depression in specific populations when used in conjunction with other therapies. St. John's wort has a high risk of interfering with a wide range of prescription drugs. Before attempting this on your own, consult your doctor regarding drug interactions with any medications you are taking.
Get Help
Treatment for mental health can be extremely difficult, but having the right support in place can make all the difference. Supplements, in addition to expert aid, can be beneficial. Talk to your doctor about getting a referral to a mental health counselor and practicing basic self-care.
The most important foundations are enjoyable exercise, a well-balanced diet, a social support system, and adequate sleep. If your depressive thoughts are severe and unrelenting, please seek emergency help.
