Winter depression: how to recognise it and what to do

The days are short, the skies are grey and many people spend more time indoors. While some simply long for sunshine and warmth, others slip into a deep emotional crisis – winter depression, also known as seasonal affective disorder (SAD).

This form of depression affects around 10% of the Swiss population and can severely restrict the lives of those affected.

What is winter depression and how does it develop?

For some people, the shorter days and fading light can mean more than just feeling blue. Winter depression is a form of depression that regularly occurs during the darker months and eases in spring. The typical signs include low spirits, lethargy and a loss of pleasure in things that used to be fun.

“It’s a special form of depression and not a disorder in its own right,” explains Chantal Anne Hofstetter, psychologist at Pro Mente Sana. The decisive factor is that the symptoms disappear almost completely in summer and occur in at least two consecutive winters.

How light affects the psyche

A key trigger is the lack of daylight. “There is a broad consensus on the role that daylight plays in the development of winter depression,” says Hofstetter. The lack of light upsets the sleep-wake cycle and disrupts the production of serotonin, an important chemical messenger for mood.

Nevertheless, the development is complex: “Mental illnesses are always multifactorial,” emphasises Hofstetter. Personal factors such as life events or how we deal with stress also play a role.

Anyone who is unsure whether they are suffering from winter depression should definitely consult a specialist. “The sooner you react, the better your chances to avoid falling into a vicious circle of depression, lethargy and loss of joy,” says Hofstetter.

How long does winter depression last?

The symptoms of winter depression have to occur almost every day for at least two weeks in order to be diagnosed. “Most of those affected suffer from the symptoms for several weeks to months,” explains the psychologist. They often subside by themselves in spring when daylight increases.

Symptoms: How do you recognise winter depression?

The symptoms of winter depression are similar to those of classic depression, but have some special features. Typically, it manifests itself as a depressed mood that persists almost daily for several weeks and significantly affects everyday life. Other common symptoms include:

• Lethargy and tiredness: Those affected often feel exhausted and feel the need to sleep more than usual. In some cases this can even extend to hypersomnia.
• Increased appetite: Many people develop a craving for carbohydrate-rich foods such as pasta, potatoes or sweets, which often leads to weight gain.
• Social withdrawal: Those affected increasingly avoid activities with friends or family due to a lack of motivation.
• Sense of hopelessness: Many sufferers experience negative thoughts and a pessimistic mood.

Difference between feeling low and winter depression

“Winter depression differs from low moods or the ‘winter blues’ both in terms of its severity and duration,” explains Hofstetter. While the winter blues usually cause mild and temporary mood swings, winter depression affects everyday life and often requires professional help.

What can you do to combat winter depression?

Winter depression can drag sufferers down into a vicious circle of lethargy and passivity. That’s why it’s all the more important to take active steps to avoid falling into this cycle. “That’s easier said than done, however, because the symptoms of lethargy and loss of joy and interest make it much more difficult to take action,” says Hofstetter.

Get out into the fresh air

A first step can be to consciously undertake small activities that have given you pleasure in the past. Even if it’s difficult, regular exercise in the fresh air, especially in daylight, often works wonders.

A walk in the morning or during your lunch break provides your body with valuable light and can lift your mood. It’s even more effective if friends or family support you – for example by making appointments together with you to give you the necessary push.

Do daylight lamps and solariums help?

Light is crucial when it comes to treating winter depression. “Light therapy is seen as the treatment of choice for sufferers of winter depression,” explains Hofstetter. Special daylight lamps with a high light intensity of 10,000 lux can help the body to compensate for the lack of light.

A daylight lamp is easy to use: you switch it on in the morning for around 20 to 30 minutes – while you eat breakfast, read or check your emails. However, it is important to use it regularly and as specified by the manufacturer in order to achieve the full effect.

In contrast, solariums have no influence whatsoever in response to winter depression. Although they can provide short-term warmth, they offer no real relief from the symptoms. What’s more, the UV-A radiation in the solarium is harmful to the skin and promotes the development of skin tumours.

Anyone who is unsure or suffers from severe symptoms should seek professional support in order to find the best possible course of treatment.

Do vitamins help against winter depression?

Vitamin D is often seen as a miracle cure for the winter months – after all, the body produces it when exposed to sunlight and a deficiency can negatively affect one’s mood. But how helpful is it really in counteracting winter depression? “It’s certainly advisable to make sure you have a sufficient supply and generally eat a healthy, balanced diet as a preventative measure,” explains Hofstetter.

In fact, the effectiveness of vitamin D supplements in the targeted treatment of winter depression remains unclear. Nevertheless, there is no harm in keeping an eye on your vitamin D supply, whether through a diet of oily fish, egg yolk or fortified foods, or by taking supplements in consultation with a specialist. Even if vitamin D is not the only solution, a balanced diet can improve your general well-being.

Can winter depression be prevented?

There are ways to reduce the risk of winter depression. Regular exercise in the fresh air is one of the most effective strategies, as it boosts circulation, releases happiness hormones and at the same time compensates for the all-important lack of light – even on grey days.

Having a regular daily routine also helps to stabilise your mood. If you consciously plan your day and integrate activities that are enjoyable, you create an important structure that can promote well-being.

Social contact is equally important. Socialising with family and friends provides emotional support and can help to combat any tendencies to withdraw. Those who take care of themselves early on can cope better with the winter.