Fight against "winter depression"

Man In Bed With Eyes Opened Suffering Insomnia And Sleep Disorde

In the face of a long winter, although we are excited to prepare for the holidays, many people still feel extreme depression and stress in the winter. Some people with depression tend to have more severe symptoms at this time, while others suffer from diseases called “seasonal affective disorder”. This type of depression usually occurs in the winter, and the sudden drop in sunlight can change people's circadian rhythms, causing depression, sometimes quite serious.

We all feel depressed from time to time, but how do you judge whether you have clinical depression? You can answer the following questions that our doctors call “screening tests”:

In the past month, have you been troubled by depression, depression, and despair?
In the past month, have you been troubled by things that are often uninterested or pleasure?
If you give a positive answer to both questions, then you may have clinical depression and you should see a doctor.
Family diagnosis

Not all people who feel depressed are required to take medicine. Exercise is a good way to get rid of winter depression and it can help you reduce stress. But can you improve your mood without exercising? Usually, you need to exercise for 3 weeks, exercise for at least 2 hours a week, and then the chemicals in your brain can start to change.

The primary method of treating the seasonal affective disorder is light therapy. Specifically, a person enters a room with a bright lightbox for treatment every day. This helps to adjust your circadian rhythm and get you back to the more “summer” rhythm.

Don't forget, you can also have psychological counseling, especially cognitive behavioral therapy, which can help many people fight multiple types of depression. Depression does not mean that life fails! If you feel you need help, please turn to your doctor or counselor as much as possible.


I recommend two herbs that are “probably effective and safe”: St. John's Wort and adenosine methionine.

St. John's Wort is one of the most widely studied herbs for the treatment of depression, and it can basically be considered a low-dose Prozac class. It can treat mild depression, but it is not a magical drug and has side effects similar to Prozac. In addition, it also reacts chemically with some drugs, such as birth control pills and coumadin. And you can't guarantee that the tablets you take contain enough active ingredients.

Adenosylmethionine is another natural nutrient (also used to treat arthritis) that can be used to treat mild depression. But it is expensive, the quality of the different brands is mixed, and it has side effects.

Some studies have shown that omega-3 fatty acid constituents in fish oil are also effective, especially the unsaturated fatty acids (EPA). But you must take a large dose (more than 3 grams) and take it with your doctor's antidepressant to be more effective. I personally think that Omega 3 has other health benefits for any age group, especially children, with few side effects.

What is the effect of vitamin D? Due to the reduction of sunshine in winter, the vitamin D content in each person is reduced. But there is not much evidence that vitamin D has antidepressant effects. However, most people, including children, should supplement some vitamin D in the winter, which can reduce the chance of catching a cold and flu.

Many people with depression and seasonal affective disorder eventually have to take traditional medicines like Prozac. This is not a mistake. Again, this doesn't mean you are a failure; depression is often a genetic disease, just like people with high blood pressure and diabetes, you just need to use drugs for control.

● My bottom line ●

The best way to prevent winter depression is to stay energized and stick to a healthy diet. You may consider taking some of the nutritional supplements discussed above, but if you feel helpless in your heart, don't hesitate to contact a doctor and a counselor. We are waiting for you to help you anytime, anywhere!

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