"Depression has hit me": how to cope with seasonal affective disorder?

The exact causes of SAD are unknown, but there are several factors that can trigger it:

Circadian rhythm. As cold weather sets in, daylight hours become shorter, and the lack of sun can disrupt the biological clock.

Serotonin levels. Sun deficiency can also affect the decrease in serotonin levels, a neurotransmitter that, among other things, promotes positive emotions.

Melatonin levels: Seasonal changes can disrupt the balance of melatonin, a hormone that is essential for sleep quality and mood.

Depression and Bipolar Disorder: Yes, you may have long-standing depression that has long been a background issue, but it gets worse during the winter months. Additionally, bipolar patients may also experience depressive phases during the cold and dark months.

Climate. For example, cloudy St. Petersburg has a reputation as a depressive city for a reason - the further we live from the equator and receive less heat and sun, the higher the likelihood of developing SAD.

In general, SAD has the same symptoms as "classic" depression, with the exception of one feature: seasonality. If you feel fine in the sunny months of the year, but with the onset of the cold and dark season (or vice versa, with the first drops of spring) your life becomes unbearable, this is the main "alarm bell".

Here's what people with seasonal depression experience:

• a feeling of depression and melancholy;
• apathy, lethargy, lack of energy;
• loss of interest in activities that you always enjoyed;
• sleep disorders;
• changes in appetite or weight;
• irritability;
• difficulty concentrating;
• constant feelings of guilt, hopelessness and worthlessness;
• thoughts of death and suicide.

These are the most common symptoms of SAD, but any negative changes and a feeling that “everything is not the same” should also raise concerns.

According to psychotherapist Oksana Sobina, it is worth contacting a specialist if the symptoms of depression last for a long time - from a month or more. Including when nothing hurts, but you want to cry for any reason and are overcome by thoughts of "how tired of everything" and "when will all this end." A person may not be very aware that something is wrong with him, but a qualified doctor will figure out what is happening to you.

You need to see a psychiatrist or psychotherapist, that is, someone with a medical education and permission to prescribe prescription drugs. You can start by visiting a competent therapist, who will determine which specialist is best to refer you to.

Glossy magazines suggest dealing with the autumn blues with walks with photo shoots, cats and favorite movies. If you really have SAD, and not a bad mood by chance, all this can only be a pleasant addition to treatment, nothing more. Only a doctor can prescribe treatment after collecting your detailed anamnesis and determining the nature and severity of symptoms. In serious cases, a combination of different treatment methods may be required.

In foreign recommendations, this treatment method is the first-line therapy for seasonal affective disorder, although the data on its effectiveness are still contradictory. Everything is quite simple: the patient is prescribed daily exposure to sunlight, sometimes in a hospital. Typically, this treatment method is used for mild to moderate forms of SAD and is aimed at reducing symptoms.

But there is an important nuance: in Russia, this method of physiotherapy is practically not used for outpatient treatment, and even in private clinics, a light therapy room is a rarity, and the cost of the procedure will unpleasantly surprise you. According to Oksana Sobina, it's all about profitability: equipping such a room is very expensive.

But there is another option: buy a lamp that imitates sunlight. This gadget can be placed on your desk, and even if it is dark and cold outside, your brain will be given the illusion of a sunny day. There are even special alarm clocks that illuminate the room with imitation sunlight as you wake up. The cost and quality of such lamps depends on the manufacturer, but this is a good investment in your health.

If you have a severe form of seasonal affective disorder, your doctor may recommend antidepressants. In such cases, it is recommended to start taking the drug before the onset of winter, before symptoms appear, and finish treatment in the spring.

Antidepressants from the group of selective serotonin reuptake inhibitors are usually used to treat SAD. They increase serotonin levels, which helps normalize mood.

If you have been offered antidepressants, there are several important points to consider:

• These medications have a cumulative effect and may take 4-6 weeks to achieve the best results;
• Some antidepressants have serious side effects, including interactions with other drugs, and you should be sure to inform your doctor about your illnesses and indications;
• Antidepressants should never be stopped abruptly, otherwise you will experience withdrawal syndrome - a very unpleasant and sometimes life-threatening condition. The drug is discontinued by gradually reducing the dosage under the supervision of a doctor;
• These medications are not compatible with alcohol, so you will have to temporarily give up mulled wine and other alcoholic drinks to lift your mood.

All of these healthy lifestyle components won't cure the "fall blues," but they will help reduce the symptoms and damage to your health from spending hours in front of the TV.

To raise your tone, experts advise :

• get as much natural sunlight as possible, so even a short walk at lunchtime will be beneficial;
• if possible, organize your workspace near a window;
• spend more time on physical exercise, especially in the daylight outdoors;
• balance your diet, eat more fruits and vegetables.