Summer is over for those who are living in the northern hemisphere. The autumnal landscape is suggestive, however, we know that the warm colors will gradually disappear and winter will come soon. For many people, this natural rhythm marks the passage of time and is lived serenely. Nonetheless, the emotional well-being of around 10% of the population worldwide is affected. They can develop the so called Seasonal Affective Disorders (SAD) or winter blues.
Gaton, Gonzalez and Gaviria (2015) define the SAD as «the presence of recurrent major depressive episodes in a given time of year with a complete subsequent remission when it is overcome» (p.367). Therefore, the winter blues are characterized by mood changes, especially towards depression, starting in a particular time of year (autumn/winter) and disappearing during spring and summer. These emotional disturbances linked to the seasons have interested to researchers around the world. Norman Rosenthal was the first scientist who described SAD in 1980 (Gaton, Gonzalez & Gaviria, 2015). According to Barriball and Boyce (2010), this condition would be the result of an inadequate adaptation of our circadian rhythms (day and night) to the seasonal change.
¿Who is at risk?
Living in a country with four seasons definitively increases the risk of developing a Seasonal Affective Disorder, especially for those who did not grow up there. Some studies have shown that women have a higher risk of suffering these disorders, as well as those who have close relatives suffering from SAD as well. Researchers have also found that introverted people with neuroticism traits in their personality are more vulnerable to become depressed during winter (Gaton, Gonzalez & Gaviria, 2015).
¿How to recognize the winter blues?
The most common symptoms are: sadness, anxiety, irritability, weight gain, carbohydrate craving, reduced ability to experience pleasure, lack of energy, lack of concentration, etc. These symptoms are the same found in people suffering from depressive disorder; the main difference is that in the SAD symptoms usually disappear with the arrival of spring.
¿What is the role of melatonin in the winter blues?
Research suggests that mood changes are related to the increase (in summer) and decrease (in winter) of natural light, which has an important role in the production and secretion of hormones and neurotransmitters related to humor, specifically melatonin. Changes in light are captured by our retina, which sends a message to the hypothalamus and pituitary gland to regulate the production and secretion of melatonin. Less is the light, higher is the melatonin.
The excessive increase of melatonin has been linked to the symptoms of the winter blues. Melatonin is responsible for regulating sleep and circadian and seasonal rhythms; consequently, it has a key role in our biological clock. In addition the evidence suggests a direct link between alterations in serotonin levels and major depressive disorder.
Other hormones and neurotransmitters that also have an important role in seasonal depressions are: cortisol, prolactin, norepinephrine, serotonin and dopamine.
We must emphasize that is the amount of light, not the temperature, which regulates the secretion of melatonin; thus, many people feel better in a cold and sunny day than in a cloudy and warm day. Therefore, other factors (such as pollution, cloudy weather, type of constructions) will also affect our mood. While living in Nordic countries increases the likelihood of developing these disorders due to decreased light in winter, also living in cities with high pollution and poor urban planning, which reduces direct contact with natural light, can affect the mood.
¿What can we do to prevent?
- Spending at least 30 minutes per day outdoors and improving lighting in home and office. Take note that the light in the offices are usually around 500 lux (photometric unit), natural light on a cloudy day is about 5000 lux, while on a sunny day you will have more than 50,000 lux (Gaton, Gonzalez & Gaviria, 2015).
- Doing training, better if outdoor.
- Taking Vitamin B and folic acid.
- Get enough sleep.
- Having a balanced diet that includes sources of omega-3, as it helps to maintain emotional balance.
If mood changes are persistent and affect your daily life, then it might be recommendable to visit a specialist. Surely, depending on the severity of your symptoms, he/she will suggest the following alternatives of treatments that have shown effectiveness in cases of Seasonal Affective Disorder (Gaton, Gonzalez & Gaviria, 2015):
- Light therapy, i.e. gradual exposure to light. Treatment varies from two to four weeks with 10,000 lux light, starting with 15-20 minute sessions and gradually increasing to 30-45 minutes per day.
- Pharmacological treatment with antidepressants. The most commonly used in these cases are Selective Serotonin Reuptake Inhibitors (SSRI)
- Psychotherapy: specifically Cognitive Behavioral Therapy may be beneficial, both to prevent and to reduce symptoms.
References:
Boyce, P. & Barriball, E. (2010) Circadian rhythms and depression. Australian Family Physician, 39 (5), 307-310.
Gaton, M.A. .; Gonzalez, M.A. & Gaviria, M (2015) Seasonal Affective Disorders, «winter blues». Spanish Neuropsychiatry Association Journal, 35 (126), 367-380.
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