Autumn and winter are a real **challenge** for many. Psychiatrist Evgeny Dikarev told Rambler how to maintain vigor and productivity and overcome apathy due to the short daylight hours. The doctor gave 3 simple tips that will help overcome the autumnal blues. Seasonal affective disorder (SAD) is a subtype of depression with a predictable onset in autumn and winter and spontaneous recovery in spring and summer. Women experience the disorder more often than men. The risk is also higher for those who already have depression, bipolar disorder, or a family history of similar conditions. Furthermore, a predisposition to SAD may be associated with living at northern latitudes. Causes of Autumn Depression “Sunlight is not just illumination. It is a powerful stimulant for the central nervous system. When a photon of light hits the retina of the eye, it triggers a cascade of reactions. The result is the release of dopamine, a neurotransmitter responsible for feelings of pleasure, motivation, and clarity of mind.” Evgeny Dikarev Evgeny Dikarev psychiatrist at the Aksona mental health clinic The reduction in daylight hours causes a chain reaction in the body. The intensity and duration of incoming light decrease. This leads to a deficit of the usual light stimulation, which affects brain function and is accompanied by a drop in mood. People with SAD have lower levels of serotonin in the brain. It has been established that sunlight affects the levels of molecules that support the normal production of the hormone. When daylight hours shorten, the activity of these molecules decreases, leading to a drop in serotonin levels in winter. Additionally, there is evidence that melatonin, a hormone associated with sleep, also influences SAD. The body naturally produces more melatonin during the dark hours. Therefore, as days become shorter and darker, drowsiness sets in. Vitamin D deficiency can intensify these disturbances, as it promotes serotonin activity. Vitamin D is mainly produced under the influence of sunlight. In autumn and winter, its levels decrease, which further reduces the activity of the serotonin system. Symptoms and Manifestations “In addition to dopamine hunger, another disruption occurs—a disturbance of the circadian rhythms. The internal clock, set for long daylight hours, gets thrown off. Some people find it hard to adjust to the autumn-winter schedule,” says the specialist. This manifests as: Sadness and depression. A person may experience feelings of hopelessness and lose interest in usual activities. Anxiety. A person becomes fidgety, irritable, but this activity is unproductive and exhausting. Sleep disturbances. It may be hard to fall asleep, sleep can be restless, with early awakenings at 3–4 in the morning. Cravings for carbohydrates, overeating, weight gain, and difficulties with concentration. Apples Against Depression: How Nutrition Affects the Development of Mental Illnesses Prevention of Autumn Depression Light Substitution: Trick the Brain Light Therapy. There are special full-spectrum lamps that imitate natural sunlight. Regular **sessions** of 20–30 minutes in the morning help the brain wake up and initiate the production of necessary neurotransmitters. This is a proven method for treating seasonal depressive disorders. Bright Household Light. If you don’t have a special lamp, **illuminate** your living and working spaces as brightly as possible throughout the day. Avoid semi-darkness. Choose warmer or yellow light. Conscious Activity: Movement and Experiences Walks during Daylight Hours. Even on a cloudy day, the light level outdoors is higher than indoors. Combine physical activity with being in natural daylight. Visual Enrichment. Bright and positive visual stimuli—visiting exhibitions, watching quality movies, walks in the autumn forest—give the brain additional stimulation. Physical Activity—dancing, fitness, intensive walks. Movement is a natural dopamine stimulant that helps fight stress. A Russian steam room, Finnish sauna, or swimming in a pool will help you relax and lift your mood. Treatment Methods If, despite all efforts, a person feels they cannot cope, and persistent low mood, anxiety, and sleep disturbances remain—it is a reason to consult a specialist. A psychotherapist or psychiatrist may prescribe medication to help correct the chemical imbalance and restore a normal perception of life. Cognitive-behavioral therapy can also be effective. One study found that six weeks of group therapy twice a week for 90 minutes was comparable in effectiveness to daily morning exposure to 10,000 lux fluorescent light for 30 minutes. The main goal of therapy is to help people cope with problems that seem insurmountable and change their negative attitude towards them by altering their mindset. “Autumn-winter blues are not a character flaw but a physiological reaction. But, unlike bears, we are not obliged to hibernate. Modern medicine provides all the tools to stay energized even on the darkest days,” the doctor concludes. 4 Scientifically Proven Psychotherapeutic Methods That Work The Main Point Due to the reduction in daylight hours, some people develop a type of depression—seasonal affective disorder. Dopamine and serotonin levels decrease, mood worsens, fatigue, anxiety, insomnia, and sugar cravings appear. Lack of sun reduces vitamin D production, enhancing these effects. To maintain vigor, use full-spectrum lamps in the morning, **illuminate** your home and workplace as much as possible, go for walks during the day even in cloudy weather, exercise, dance, or swim, and treat yourself to bright experiences. If the low mood and anxiety do not disappear, consult a psychotherapist or psychiatrist. Light **deficiency** is a physiological reaction that can be corrected, maintaining energy levels even on the shortest days.
About the Author
