Not always typical: Psychologist says how to recognize winter depression

What is winter depression?

Winter depression, also known as seasonal affective disorder, occurs in the winter months when the days become shorter and darker. It is a specific form of depression and manifests itself through a range of symptoms that can affect emotional and physical well-being.

What are the most common symptoms of winter depression?

The most common signs are depression, joylessness and social withdrawal. Unlike what is often the case with depression, those affected often report an increased need for sleep and an increased appetite. Otherwise, depression is more likely to cause sleep disorders and loss of appetite, which is often different in winter depression.

Lack of energy and listlessness are also typical, which can significantly affect daily activities. Many people can only go about their everyday lives grumpily and quickly feel drained.

Dr. Eva Elisa Schneider is a psychotherapist and expert on mental health in the workplace. She works as a speaker and trainer with international companies in the areas of health management and organizational development. She previously worked as an executive and in science and healthcare. In her podcast “Work Healthy” she regularly talks about mental health in the world of work.

How does the lack of light in winter affect our psyche and can it trigger depression?

Because of the darkness, the body produces more melatonin. This is a sleep hormone. It is released when it is dark. The sleep-wake rhythm device is also more easily disrupted and you feel tired more quickly. In addition, serotonin production decreases when there is little daylight. This hormone, in turn, regulates drive and appetite, for example. This means that those affected feel exhausted more quickly and find everyday tasks difficult.

But not everyone reacts to the lack of light in the same way. For some it only leads to a slight low mood. However, if symptoms last longer and significantly impact everyday life, it may be a sign of winter depression.

How can you help yourself if you notice signs of winter blues?

It is particularly important to spend a lot of time in daylight and moving. This supports a regular sleep-wake rhythm. It is helpful, for example, to go for a walk in the morning as soon as it gets light and to be outside several times throughout the day. This helps boost the body's natural functions and strengthen the immune system, even on cloudy or rainy days. Special devices for light therapy can also be used.

You should also pay attention to a clear daily structure and a healthy lifestyle, for example by drinking enough water, eating healthy and maintaining regular social contacts. Spending time with other people is very important, especially during the dark season, to prevent feelings of loneliness and withdrawal.