Winter depression treatment is to improve the psychological state and make the winter enjoyable, and get rid of this condition is done by following several serious steps.
Phototherapy in the treatment of winter depression
Phototherapy is used in the treatment of winter depression by exposing the person to light in order to compensate so that it mimics the sunlight in the dark season and months of winter, so that the power of light is 20 times more than the strength of the light from home lighting (miniature sun).
How to use light therapy to get rid of winter depression
This is done by placing the box in front of you for a period of 30-45 minutes a day, preferably in the early morning, and the patient begins using it when feeling symptoms of depression or from autumn to spring.
With the necessity to alert to the importance of having a filter that has the benefit of protecting against the harmful effects of radiation.
Warnings for using the light box in the treatment of winter depression:
Due to the person's exposure to daily radiation from this device, repeated exposure may cause skin cancer, especially melanoma.
They may be people suffering from diseases that cause increased skin sensitivity to light, such as systemic lupus erythematosus.
There are also some medications that cause increased skin sensitivity, such as antibiotics (Calciprofloxacin) or some chemical drugs such as (5-Fluorouracil).
In addition to those with some eye disorders, it may also be preferable to avoid or reduce treatment as much as possible.
Side effects of phototherapy
The good thing with this type of treatment is that it is safe and almost few side effects, but it is not without side effects such as:
Eye strain.
Headache.
Nausea
Agitation and anger.
If these side effects occur, the treatment should be reduced or stopped for several days and consult the doctor.
The role of cognitive behavioral therapy in treating winter depression
The main goal of this is to change negative thoughts into positive thoughts about a topic, in the case of getting rid of winter depression, the therapist holds a meeting with a person or group and discusses the cause of this depression and how to get rid of it by posing negative thoughts about the winter season (such as cold Or darkness) and replace them with positive thoughts.
When researchers directly compared CBT to phototherapy, both treatments were equally effective at improving winter depression symptoms.
Some symptoms seem to improve slightly faster with light therapy compared to CBT, however, a long-term study that followed patients with the disorder for two winters found that the positive effects of CBT lasted longer over time.
Get rid of winter depression with medicine
This is done through anti-depressant medications, preferably before the onset of symptoms or before the onset of winter until spring,
It takes 4-6 weeks for good results of the medicinal compound to appear.
The most common group of drugs used to relieve winter depression is the selective serotonin inhibitor, the hormone serotonin is a neurotransmitter (a chemical that transmits signals between nerve cells in the brain), believed to have a good effect on mood, emotion and sleep.
SSRIs work by blocking ("inhibiting") re-absorption, which means more serotonin is available for more transporters to pass between nearby neurons, thus improving the patient's general condition.
Side effects of drug therapy
Most people will experience only some mild side effects when taking an SSRI. This may be annoying at first, but it will generally improve over time.
Common side effects of SSRIs can include:
Common side effects of SSRIs can include:
Feeling agitated, shaky, or restless.
Feeling sick.
Dizziness.
Blurred vision.
Decreased sex drive, difficulty achieving orgasm during sex or masturbation in men, difficulty getting or maintaining an erection (erectile dysfunction).
You will usually need to see your doctor every few weeks when you start taking a selective serotonin reuptake inhibitor (SSRI) to discuss how well the drug is working and if there are side effects.
There are several classes of drugs such as: fluoxetine, sertaline citalopram.
The benefit of organizing a nutritious and healthy life in getting rid of winter depression
It is always advised to get out of the house, take a walk in nature and practice sports. It is also recommended to wake up early and enjoy the short daylight sun as possible, all of this improves the general condition and makes the winter enjoyable.
Additionally, the importance of a good treatment regimen must be mentioned.
Food useful in treating winter depression
- Omega-3 fatty acids
A study from the University of Pittsburgh showed the benefit of omega-3s in improving the psychological state, and it has different sources such as: fish oil, linseed, walnuts, etc.
- Less Sugar, Better Life:
Sugar may give you a little happiness at first, but UCLA research indicates that too much sugar and too few omega-3 fatty acids can functionally change your brain and slow it down. The search for how the brain works is always ongoing. But it is safe to stay away from sugar, especially if you feel depressed.
- Folic acid:
There is a lot of research showing the role of folic acid in improving mental health and increasing levels of serotonin, but there is not enough evidence about how this happens.
Some foods rich in folic acid will be mentioned, such as oatmeal, sunflower seeds, oranges, lentils, beans, soybeans.
- Vitamin B12:
Researchers have found the importance of vitamin B12 in the daily diet in improving the psychological state, but they do not have a clear reason for this, and among the most common foods are milk, milk, meat and eggs.
- Vitamin D:
Vitamin D is known as the vitamin that can be synthesized with the help of sunlight, so that it converts the cholesterol in the body into vitamin D, so that your mood will improve when you are exposed to the sun for 10 minutes.
The body also absorbs vitamin D by eating some foods such as milk, egg yolks, mushrooms and fish, in addition to the pharmaceutical form of it.
- Dark chocolate:
To demonstrate the importance of dark chocolate in treating winter depression, participants in one study were given a mixed drink of dark chocolate daily for a month. The results showed a marked improvement in psychological state, which the researchers linked to a high content of polyphenols.
So when you're feeling down, choose a bar of chocolate with the highest cocoa content you can find.
- Banana:
Banana contains tryptophan. Plus, the carbohydrates from the natural sugars and potassium in bananas help fuel your brain. The magnesium also found in bananas may improve sleep and reduce anxiety - two symptoms of winter depression.
Finally, treating winter depression and making the winter enjoyable is possible, you just need to organize your daily life and consult a doctor when necessary.
