If you look outside, the gray sky will meet you. Maybe there are even some snowflakes. The one finds that super cozy, the other horrifying it. You feel a shiver through your body and you draw a vest over your thick winter sweater. The thoughts in your head seem as gloomy as the weather outside. You have no idea how to escape the gloom and you have no idea where that negativity comes from. Everything is still okay? Then why do you feel so down? Oh yeah ... you do not suffer from a winter dip anyway? How do you get rid of it as soon as possible? And can you also prevent it? Because in so much gloom, nobody is waiting for it!
What is a winter dip?
A winter dip or winter depression is the name given to a phenomenon in which people - when the days get shorter - tend to become depressed. In the medical world it is also called SAD (Seasonal Affective Disorder). People in the tropics are not bothered by it, me we in our cold little country, where it can be cold and gloomy in the winter, are more sensitive to it.
Fortunately, it is a mild form of depression, but of course it is annoying. More than 500,000 people in the Netherlands suffer from it, the majority of whom are women. You are certainly not the only one. Fortunately, you can do something about it or stronger, maybe even prevent it!
Characteristics of the winter dip
Of course, from a winter dip, everyone is different. In general, the following characteristics form a common thread through the winter dip:
Much more need for sleep
An upset eating pattern (more need for carbohydrates)
The feeling of imbalance
Less need for social contacts and sexual contact
Tips for preventing a winter dip
Swallow extra vitamin D. Various studies have shown that the values of vitamin D in the blood drop after a few weeks of winter. This is because you get vitamin D for an important part through sunlight and in the winter the sun shines much less.
Go and move! During sports, endorphins are produced and this substance resolves depressive feelings and a bad mood!
Preferably go outside in the first daylight. The light in the morning contains a relatively large amount of blue and blue light inhibits the production of melatonin (the hormone that makes you drowsy).
Maintain your sleep / wake up rhythm
Maintain your normal sleep / wake rhythm and do not give in to extra sleeping hours, so that your biological clock is not disturbed.
Even though you have a tendency to high-carbohydrate nutrition, try to eat as healthy as possible and drink plenty of water. Lots of vegetables and preferably as little sugar as possible.
Plan nice things
Even though you tend to withdraw, it is better to plan fun things right now. If necessary, write down the points that make you happy in your life!
There are special light therapies. Philips even developed a lamp a few years ago, which you can use at home, the Wake-Up Light. This lamp mimics the morning light.
Also bring in as much daylight as possible, throw open those curtains!
St. John's wort
In herbal medicine, St. John's Wort is called against depression. It should be taken, just like pharmaceutical antidepressants, for several weeks before the effect appears.
You can choose to make a nice cup of tea. The herb will help you become more positive and happier within about two weeks.
If possible, agree with your doctor, especially if you are already taking medication, because it is quite strong stuff.
Did you know…
A sunbed cure does not work at all? A sunbathing cure is absolutely delicious, but does not make a positive contribution to your winter dip. The light from the sun bank is in fact UV light and for the control of a winter depression you need the entire color spectrum.
A winter depression occurs three times more often in women than in men?
In countries like Sweden and Canada the figures for winter depressions are much higher?
On the other hand, it almost does not occur in Iceland (with the inhabitants)? This seems to be caused by their genetic predisposition: Icelanders outside Iceland do not suffer from SAD, while immigrants in Iceland can suffer from SAD.
A winter depression has to do with a shortage of light? And will it automatically change again with the arrival of Spring?
Light therapy really can help and you prefer to start with it in the autumn?