Emotional Management: How to Prevent a "Mental Cold" During the Fall and Winter Transition

With the recent drop in temperatures and fallen leaves, we have suddenly entered the chilly depths of autumn… Autumn seems to be a season that often leads to overthinking and sadness. According to data, the incidence of depression is higher in the fall and winter months compared to other seasons. So, what is the connection between autumn/winter and depression, and how can we cope with it?

Why Is Depression More Common in the Fall and Winter?

1.Natural Factors

The first factor is related to natural cycles. As temperatures drop and sunlight decreases, these conditions are closely linked to the higher incidence of depression in the fall and winter. The reduction in sunlight during these seasons leads to an increase in the secretion of melatonin, a hormone that promotes sleepiness in the dark, causing fatigue. This is also why the incidence of depression is higher in the Northern Hemisphere, where daylight is less abundant compared to regions with more sunlight.

Additionally, with less sunlight, the body produces less vitamin D, which has been linked to depression symptoms. A deficiency in vitamin D is often associated with clinical depression.

2.Seasonal Affective Disorder (SAD)

Fall and winter tend to bring on feelings of sadness, which is actually a form of “Seasonal Affective Disorder” (SAD).

If you feel down in winter and often experience depressive emotions, there’s no need to panic. For most people, experiencing some level of sadness during these seasons is within the normal range. From an environmental psychology perspective, it’s very normal for our mental states to change in response to changes in the environment. In most cases, self-adjustment can help restore balance.

However, if you notice frequent feelings of sadness, irritability, frequent crying, fatigue, trouble concentrating, increased sleep, lack of energy, social withdrawal, or cravings for sugar and carbohydrates, it could be a sign of Seasonal Affective Disorder.

SAD is a type of depression that occurs mostly in the winter, also known as “winter depression.” Unlike other forms of depression, seasonal depression typically improves as spring arrives. It is a cyclical disorder that occurs year after year, with depressive symptoms in the winter and improvement in the spring.

If SAD causes significant emotional distress or impairs functioning, seeking professional help and treatment is essential.

Brief Science Insight: “The Difference Between Depressive Emotions and Depression”

Sadness, frustration, despair, and feelings of hopelessness are familiar “depressive emotions” that most people experience at some point. These are temporary, normal, and adaptive responses.

However, clinical depression differs from simple depressive emotions in three key ways:

1. The depressive emotions are disproportionate to the situation;
2. The mood disturbance is significant and persistent (lasting more than two weeks);
3. Depression tends to recur.

Unlike fleeting depressive emotions, depression can interfere with cognitive functions, sleep, appetite, and interest in the outside world, and it significantly affects one’s ability to work and live.

How to Adjust Depressive Emotions:

1. Get Sunlight Especially in the early morning, exposure to sunlight is incredibly helpful in regulating depressive emotions. Even if you live in a dormitory with limited sunlight, you can spend some time by the corridor window each day. Any outdoor light helps to boost serotonin levels. If weather permits, try to spend more time outdoors in the sun.
2. Exercise Regularly Research shows that regular physical activity can help prevent Seasonal Affective Disorder. Exercise boosts the body’s immune system and helps produce dopamine, a chemical that regulates mood. If you can’t engage in equipment-intensive exercises, try simpler activities such as walking or indoor stretches.
3. Adjust Your Diet As we transition into the fall and winter months, it’s important to adjust our diet. Low levels of vitamin D can also contribute to depressive moods. Fresh fruits and vegetables can help replenish vitamins, while fish, meat, and poultry can provide necessary proteins. In addition, you can snack on foods that help produce dopamine, such as bananas, chocolate, and almonds.
4. Practice Meditation and Relaxation Studies show that mindfulness meditation can effectively reduce anxiety and depressive emotions. The power of mindfulness lies in improving the way we think, freeing us from the control that negative emotions like depression and anxiety have over us. This significantly reduces the recurrence of depression, improves focus, relaxes the mind, alleviates stress and physical pain, and enhances overall quality of life.

May you all have an autumn and winter filled with sunshine and warmth in your hearts! You can cultivate inner peace through meditation. We sincerely recommend you to check our ebook The self is pure: Meditation and Zen Practice.In this book, you may can look for the right answer.