What is winter depression?
The name of this phenomenon is actually self-explanatory: winter depression is a seasonal affective disorder (SAD).
It is particularly prevalent in northern regions of Europe, where winters are long, cold and dark.
Officially, nine percent of Germans suffer from this type of mood disorder, although the number of unreported cases is probably higher than in any other area.
It is clear why it occurs in the darker months of the year of all times; the lack of light causes mild to moderate depression.
Winter depression occurs when negative emotions such as severe sadness and dejection occur for more than two weeks at a time.
At least that’s the definition.
But I think we should reflect even more clearly at this point.
Because is it okay for you to feel ‘okay’ for a long time, but not really satisfied or happy?
For many people, winter depression is too extreme a diagnosis, but a lack of happiness is also a sign that something is wrong and it might be worth reading this article.
🙂 Typical depressive symptoms can be the following:
- Exhaustion and lack of energy, lack of motivation and even severe tiredness and an increased need for sleep, even sleep addiction (hypersomnia).
A feeling of emptiness, powerlessness and disappointment prevail.
You become cynical and judgmental, even towards yourself.
Your own nature changes, you don’t recognize yourself and no longer allow others to get close to you. - The mood is depressed, people are irritable and no longer want to meet up, they withdraw into isolation and no longer make time for anything that used to be fun.
Even hobbies are no longer enjoyable.
You hardly get any exercise.
So you neglect yourself and your social contacts. - Physical complaints such as concentration problems, increased sugar consumption and weight gain, nervousness, lack of appetite, sleep disorders.
A stronger need for sleep and a craving for sweets are not necessarily unusual in winter, all of these negative symptoms can occur temporarily – that is of course human.
But when these cravings get out of hand and possibly become a burden, it’s time to take action.
And now what?
You may have recognized yourself in some of the points above – but what should you do now?
There are many different ways to combat depressive moods – in this article (Part 1) we will first look at the intangible ones.
The immaterial possibilities
1. questioning and honesty This is the most obvious but most difficult step, but it should always come first when we realize that we are not doing well.
Because often this is the case and we secretly know why, but feel unable to change the situation and lie to ourselves.
From a toxic relationship, an unsatisfying job or another stressful life situation, look inside yourself and look at your life with as much honesty as possible!
If you can’t come up with a clear thought spontaneously, take the time to observe yourself throughout the day – because your own thoughts are responsible for your mood.
If you notice that you are feeling bad, ask yourself what thought led to this.
Observe yourself: When do you position yourself in a victim role?
What can you do to stop being a victim and actively shape your life?
If you leave this role, you will feel less exploited.
And yes, I know the article is about depression triggered by the season, but often problems become bigger when circumstances change – without light and warmth, it’s harder to carry things.
But waiting for circumstances to change again is not the solution, because that only means we are putting off our problems.
Have the courage to make your life worth living!
It is yours. 2. get moving!
This is meant both metaphorically and physically.
Exercise in the physical sense is an excellent way to increase your inner drive.
Jogging, walking, strolling and cycling are particularly good – or whatever suits you best.
You should exercise for at least 30 minutes at a time, three times a week.
This will improve your mood considerably.
Working in the garden is also a good self-help way to put your depression in its place.
Experience has shown that exercise in the fresh air is good for you and drives away gloomy thoughts.
You fill up on light and fresh air and the physical exercise releases happiness hormones.
You should also get your mind moving – but I don’t mean endlessly brooding.
I mean opening a valve so that you can empty your head.
It’s best if you have someone you can confide in.
An honest mirror from the outside works wonders, because the view of your own life can be very limited and a different perspective brings a breath of fresh air.
If you don’t have anyone to talk to, you should consider seeking therapeutic help.
It can also be a good start if you begin to write down your thoughts and what is bothering you. 3. back to the beginning Winter is known to be the time of year for returning home, reflection and introspection.
And this is exactly what we can do at any time and without much effort.
Namely, by returning to our origins, to nature. Ecological psychology¹ has long studied the effects of nature on people’s health and well-being.
The restorative, even healing powers of nature and the experience of nature, the “restorative benefits of nature” have been recognized² and the negative effects of a lack of contact with nature – especially in children³.
Despite their sunny disposition, children can also suffer from depression.
For young and old alike, it can be beneficial to experience spaces of undisturbed nature with their subtle moods and atmospheres; they open the heart and appeal to all the senses.
The tranquillity also invites reflection and questioning – perhaps we can find ourselves more easily here.
The philosopher Friedrich Nietzsche said: “We like being in the great outdoors so much because it has no opinion about us.”
Nature is therefore a kind of alternative to the world of control in our technologized everyday lives.
So it is somehow logical that we can benefit from nature; it gives us a piece of ourselves back. 
At the same time, there is of course a fairly extensive body of studies on the positive and therapeutic effects of nature on the human psyche⁴.
This is because such a comprehensive concept is currently seen as the most modern approach in psychotherapy⁶, making it a “human therapy”.
And the “new nature therapies”⁷ such as garden, landscape, forest and water therapy, hiking & wilderness therapy⁸, forest medicine, animal-assisted therapy⁹ and plant-based interventions¹⁰ are important, innovative ways for us to treat patients and promote health, well-being, biophilic awareness and an ecosophical attitude to life¹¹, ¹².
For this reason, nature experiences are often already part of depression therapies.
So why not simply go for a ‘swim’ in nature?
Conclusion:
Depression is not something to be taken lightly.
Have the courage and take yourself, your needs and wishes seriously.
If you want to change something, you should also be prepared to change yourself or your habits and thought patterns and work on yourself.
That’s why I won’t go into the health aspects until part 2, as these are often given too much priority but should never be seen as the sole solution. Finally, here are some questions you can ask yourself from time to time: 1. What can I do to restore my happiness and change my situation for the better?
2. how have others got through a situation like this and changed it?
3. how do I feel about myself, how do I treat myself?
Can I show myself more love and understanding?
4. who can I confide in?
5 What would do me good in this situation?
6. do I really want to be well or does a part of me need to be unhappy?
If so, why?
Sources
1 Heft 2010; Stengel 2002; Soule 2010 Flade 2010; Kaplan 1989 2 Flade 2010; Kaplan 1989 3 Louv 2005; Kahn, Kellert 2002 4 Michael R. Barnes et al.: Characterizing Nature and Participant Experience in Studies of Nature Exposure for Positive Mental Health: An Integrative Review (Study 2019) 6 Egger 2007 7 Petzold, Orth, Sieper 2014c 8 De Angelis 2013a,b 9 Buzzel, Chalquist 2009; Fine 2000; Li 2010b, 2012; Olbrich, Otterstedt 2003 10 Schneiter-Ullmann 2010 11 Wilson 1984; Olbricht 2014 12 Petzold, Orth-Petzold, Orth 2013
