Winter blues or winter depression? How therapy blankets can help against seasonal mood swings.

What can help with bad moods in winter?

The winter blues. Who doesn't know it? The days get shorter and darker, the weather cooler, and suddenly winter is at the door. Many of us experience a mood shift during the colder, darker days of winter. The current situation with the Corona pandemic can also cause a sad and depressive mood to spread within us. One feels overall lethargic and downcast. Even if you may feel unhappier than usual, the winter blues usually do not impair your ability to enjoy life. Because even the cool winter season has its very special advantages.

However, if your winter blues permeate all aspects of your life – from work to personal relationships – you might be suffering from seasonal affective disorder (SAD), also known as winter depression.

Winter depression is a subtype of general depression characterized by onset during the winter months when there is less natural light. For many people, symptoms usually begin in autumn and continue into the winter months. 

The most common symptoms may include:

Feeling depressed and down for most of the day and almost every day, feeling hopeless or worthless, having little energy, losing interest in activities, changes in appetite and weight, inner restlessness, difficulty concentrating, insomnia, up to suicidal thoughts.

Specific causes remain unknown so far. However, some factors can promote the development of winter depression.

The reduced sunlight in autumn and winter can cause a depression that sets in during winter. The decrease in sunlight can disrupt your body's internal clock and lead to mood swings and depression. Likewise, a drop in the hormone serotonin can promote a decline in mood. The reduced sunlight during the winter months can also trigger a decrease in serotonin. Additionally, the change of seasons can disturb the balance of melatonin levels in the body and negatively affect our sleep rhythm.

But how is winter depression treated?

The treatment of SAD can be done through light therapy (phototherapy), psychotherapy, and medication. In addition to the treatment plan prescribed by a doctor for SAD, you can also incorporate the following tips into your daily life:

Make your surroundings sunnier and brighter

Make yourself comfortable at home! Light candles, put up more lamps, and try to turn your home into a place of well-being. Do things that especially benefit you, like a phone call with a friend, reading a good book, or taking a relaxing bath. Important: Try to illuminate your rooms especially brightly. 

Spend more time outdoors

Spend as much time as possible outdoors. Take a leisurely walk, sit relaxed on your balcony, or spend time in your garden. Even in the cooler seasons, it is especially important to spend a lot of time outside and make use of the reduced hours of sunlight.

Exercise regularly and stay active

Try to integrate more exercise into your daily routine. You don't have to run a marathon; small physical exercises or a long walk help you feel better inside and fitter.

Promoting the production of melatonin and serotonin through therapy blankets

The therapy blankets weighing up to 12kg Therapiedecken promote the release of the happiness hormone serotonin and the sleep hormone melatonin at an appropriate weight, while simultaneously lowering the cortisol level (the so-called stress hormone). The weight of the blankets creates deep pressure, which feels similar to a loving hug. The heavy blankets help to combat sleep disorders and inner restlessness.
The weight of the therapy blankets helps reach the deep sleep phase faster and improves sleep quality. Additionally, stress levels decrease and productivity increases. Inner restlessness, irritability, and concentration difficulties are reduced.  

In addition to winter depression, people with severe depression not related to the season may experience an increase in symptoms in late autumn and winter. It is especially important that you discuss this with your treating doctor.

The most important message is that SAD, like other types of depression, is treatable and you should seek help if symptoms occur.

The telephone counseling service in Germany is free of charge and available around the clock at the following numbers: 0800.1110111, 0800.1110222 and 116 123. Also by email and chat at online.telefonseelsorge.de.