Winter depression: symptoms, causes, and treatment

During the darker months of the year, many people experience a noticeable change in their mood and energy levels. Whereas summer is often associated with activity and vitality, for many people autumn and winter bring fatigue, listlessness, and feelings of gloom. For some, these symptoms are not mild, but develop into winter depression.

In autumn, the days become shorter. It gets dark earlier, and colder temperatures and poorer weather mean we spend more time indoors. As a result, we get less natural daylight, even though this light plays an essential role in how our bodies function.

In winter, we live largely under artificial light. This has a direct impact on our biological rhythm, sleep quality, and ultimately our mood and energy levels. This connection with mood is much deeper than you might think... For example, our biorhythm influences our intestines and the amount of serotonin (the happiness hormone) that is produced.

What is winter depression?

Winter depression, also known as seasonal affective disorder, is a condition that occurs in the fall and winter. The symptoms are seasonal and usually disappear again in the spring and summer.

Winter depression goes beyond simply preferring sunnier months. People with this condition feel noticeably different during the darkest period of the year than they do during the rest of the year. There is a noticeable difference in their mood, energy levels, and daily functioning.

The impact on quality of life can be significant. For a correct diagnosis, there must be a recurring pattern in which the symptoms occur for at least two consecutive years in the fall and winter and subside in the spring and summer.

How often does winter depression occur?

Only a small portion of the population is completely unaffected by the influence of winter. Every year, approximately one in sixteen Dutch people experience symptoms of depression during the dark months.

For approximately 450,000 people, the symptoms are so severe that they clearly interfere with daily functioning. These symptoms are real and medically recognized. People with winter depression are not pretending; they experience actual physical and psychological disruption. In today's world of self-development, we tend to dismiss certain clinical pictures. In our view, this is not entirely justified... Some clinical pictures do indeed exist, but we believe that the 'solutions' that are normally prescribed should be approached differently. Read on to find out more!

How does winter depression develop?

The exact cause of winter depression cannot be determined with certainty. In most cases, it is a combination of several factors that reinforce each other.

Less daylight and disruption of the biological clock

Daylight is the most important regulator of the sleep-wake cycle. In winter:

• will it get light later?

• it gets dark earlier

• we receive fewer light stimuli during the day (and more of the wrong kind)

The body prefers to wake up when it gets light. When this rhythm no longer matches the environment, the biological clock becomes disrupted. As a result, the body is less able to determine when it needs to be active and when it needs rest.

Disruption of melatonin

Melatonin is what is known as the darkness hormone. In people with winter depression, the production of this hormone often starts later. This makes it more difficult to fall asleep and further shifts the sleep rhythm, which increases fatigue during the day.

Genetic susceptibility and living environment

Simply living in a country with less daylight is usually not enough to develop winter depression. Often, there is also a genetic predisposition. Some people are more sensitive to changes in light and biological rhythms than others.

Disruption of neurotransmitters

Winter depression is often accompanied by disruptions in neurotransmitter systems, including serotonin, dopamine, and norepinephrine. These substances play an important role in mood, motivation, and energy levels. Less light can negatively affect this balance.

Symptoms of winter depression

The symptoms of winter depression usually develop gradually in the fall and increase as daylight hours decrease. Many people feel tired more quickly, have difficulty getting up in the morning, and notice a decline in their motivation. Irritability is also more common.

Symptoms can become more pronounced in winter. Feelings of gloom and listlessness increase, self-confidence can decline, and social activities are avoided more often. In addition, concentration problems, a reduced need for intimacy, and a stronger craving for carbohydrate-rich foods regularly occur. Some people also experience an increased need for alcohol.

In addition to mood complaints, physical symptoms play a major role. Sleep problems, extreme fatigue, worrying, mood swings, and changes in appetite or weight are common in winter depression.

Effects of winter depression on sleep

Sleep problems are often central to winter depression. Falling asleep can be difficult despite fatigue, while others sleep longer but wake up feeling unrested. Getting up in the morning feels difficult and sleepiness persists during the day.

Because melatonin production starts later, your sleep rhythm shifts and you can develop chronic sleep deprivation. This can lead to a vicious circle...

Winter blues or winter slump

The winter blues is a milder form of winter depression. People mainly experience a lack of energy, without any pronounced gloominess. Despite its milder nature, a winter slump can also limit daily functioning.

Important disclaimer

The information below is not personal or medical advice. We are not doctors or healthcare professionals. This is based solely on what we would do ourselves if we were suffering from winter blues or winter depression symptoms, and what we do to prevent these symptoms as much as possible. If you have persistent or severe symptoms, always consult your doctor or another qualified professional.

What we would do in case of a winter slump

We believe that reducing winter blues starts with creating the right lighting environment. Light is one of the most powerful signals for the body and plays a major role in regulating biological rhythms and the production of important hormones.

First of all, we would ensure sufficient exposure to strong natural light. Bright daylight stimulates dopamine, a neurotransmitter involved in motivation, energy, and mood, among other things. In winter, many people systematically get too little of this.

That's why we should go outside without sunglasses as much as possible, which is usually not a problem in winter. Of course, being outside all day is not realistic, but by getting light at fixed times, the body can quickly receive the right signals.

This means spending about twenty minutes outside in the morning as soon as it gets light, again around lunchtime, and possibly shortly before it gets dark again. This helps the body to better recognize when it is daytime, which helps to stabilize the biorhythm.

If you don't have much time, even small adjustments can help. For example, opening the window while driving to work, but only when it is safe to do so, of course. This also allows natural light to reach your eyes and signals to your body that it is daytime.

After getting enough light during the day, it is just as important to let the body know when nighttime is approaching. We do this by avoiding exposure to blue light in the evening as much as possible. Blue light keeps the brain active and can disrupt the production of melatonin.

This can be achieved, for example, by using a blue light blocker in the evening hours, or by switching to red light. Red light is hardly registered by the melanopsin receptors in the eyes and therefore has virtually no disruptive effect on the sleep rhythm. For the body, this works almost the same as darkness, comparable to the red light of the evening sun just before it sets.

In addition to light, we believe that nutrition also plays a supporting role. Foods such as meat and fatty fish provide the body with a natural source of vitamin D. In some cases, it may be beneficial to temporarily take a vitamin D supplement, always in consultation with a professional.