What is ADHD? | ADHD symptoms

What is ADHD? | ADHD symptoms

Attention deficit hyperactivity disorder (ADHD) is a mental health disorder that can cause above-normal levels of hyperactive and impulsive behaviors. People with ADHD may also have trouble focusing their attention on a single task or sitting still for long periods of time.

Both adults and children can have ADHD. It’s a diagnosis the American Psychiatric Association (APA) recognizes. 

ADHD symptoms

A wide range of behaviors are associated with ADHD. Some of the more common ones include:

• having trouble focusing or concentrating on tasks
• being forgetful about completing tasks
• being easily distracted
• having difficulty sitting still
• interrupting people while they’re talking

If you or your child has ADHD, you may have some or all of these symptoms. The symptoms you have depend on the type of ADHD you have. Explore a list of ADHD symptoms common in children.

Types of ADHD

To make ADHD diagnoses more consistent, the APA has grouped the condition into three categories, or types. These types are predominantly inattentive, predominantly hyperactivity-impulsive, and a combination of both.

Predominantly inattentive

As the name suggests, people with this type of ADHD have extreme difficulty focusing, finishing tasks, and following instructions.

Experts also think that many children with the inattentive type of ADHD may not receive a proper diagnosis because they don’t tend to disrupt the classroom. This type is most common among girls with ADHD.

Predominantly hyperactive-impulsive type

People with this type of ADHD show primarily hyperactive and impulsive behavior. This can include fidgeting, interrupting people while they’re talking, and not being able to wait their turn.

Although inattention is less of a concern with this type of ADHD, people with predominantly hyperactive-impulsive ADHD may still find it difficult to focus on tasks.

Combined hyperactive-impulsive and inattentive type

This is the most common type of ADHD. People with this combined type of ADHD display both inattentive and hyperactive symptoms. These include an inability to pay attention, a tendency toward impulsiveness, and above-normal levels of activity and energy.

The type of ADHD you or your child has will determine how it’s treated. The type you have can change over time, so your treatment may change, too. Learn more about the three types of ADHD

ADD vs. ADHD

You may have heard the terms “ADD” and “ADHD” and wondered what the difference is between them.

ADD, or attention deficit disorder, is an outdated term. It was previously used to describe people who have problems paying attention but aren’t hyperactive. The type of ADHD called predominantly inattentive is now used in place of ADD.

ADHD is the current overarching name of the condition. The term ADHD became official in May 2013, when the APA released the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5).

This manual is what doctors refer to when making diagnoses for mental health conditions. Get a better understanding of the difference between ADD and ADHD.

Adult ADHD

More than 60 percentTrusted Source of children with ADHD still exhibit symptoms as adults. But for many people, ADHD symptoms decrease or become less frequent as they get older.

That said, treatment is important. Untreated ADHD in adults can have a negative impact on many aspects of life. Symptoms such as trouble managing time, forgetfulness, and impatience can cause problems at work, home, and in all types of relationships. Find out more about the signs and symptoms of ADHD in adults and how they can impact your life.

ADHD in children

One in 10Trusted Source children between ages 5 to 17 years receives an ADHD diagnosis, making this one of the most common childhood neurodevelopmental disorders in the United States.

For children, ADHD is generally associated with problems at school. Children with ADHD often have trouble succeeding in a controlled classroom setting.

Boys are more than twice as likelyTrusted Source as girls to receive an ADHD diagnosis. This may be because boys tend to exhibit hallmark symptoms of hyperactivity. Although some girls with ADHD may have the classic symptoms of hyperactivity, many don’t. In many cases, girls with ADHD may:

• daydream frequently
• be hyper-talkative rather than hyperactive

Many symptoms of ADHD can be typical childhood behaviors, so it can be hard to know what’s ADHD-related and what’s not. Learn more about how to recognize ADHD in toddlers.

What causes ADHD?

Despite how common ADHD is, doctors and researchers still aren’t sure what causes the condition. It’s believed to have neurological origins. Genetics may also play a role.

ResearchTrusted Source suggests that a reduction in dopamine is a factor in ADHD. Dopamine is a chemical in the brain that helps move signals from one nerve to another. It plays a role in triggering emotional responses and movements.

Other researchTrusted Source suggests a structural difference in the brain. Findings indicate that people with ADHD have less gray matter volume. Gray matter includes the brain areas that help with:

• speech
• self-control
• decision-making
• muscle control

Researchers are still studying potential causes of ADHD, such as smoking during pregnancy. Find out more about the potential causes and risk factors of ADHD.

ADHD testing and diagnosis

There’s no single test that can tell if you or your child has ADHD. A recent studyTrusted Source highlighted the benefits of a new test to diagnose adult ADHD, but many clinicians believe an ADHD diagnosis can’t be made based on one test.

To make a diagnosis, your doctor will assess any symptoms you or your child has had over the previous six months.

Your doctor will likely gather information from teachers or family members and may use checklists and rating scales to review symptoms. They’ll also do a physical exam to check for other health problems. Learn more about ADHD rating scales and what they can and cannot do.

If you suspect that you or your child has ADHD, talk to your doctor about getting an evaluation. For your child, you can also talk to their school counselor. Schools regularly assess children for problems that may be affecting their educational performance.

For the assessment, provide your doctor or counselor with notes and observations about you or your child’s behavior.

If they suspect ADHD, they may refer you or your child to an ADHD specialist. Depending on the diagnosis, they may also suggest making an appointment with a psychiatrist or neurologist.

ADHD treatment

Treatment for ADHD typically includes behavioral therapies, medication, or both.

Types of therapy include psychotherapy, or talk therapy. With talk therapy, you or your child will discuss how ADHD affects your life and ways to help you manage it.

Another therapy type is behavioral therapy. This therapy can help you or your child with learning how to monitor and manage your behavior.

Medication can also be very helpful when you’re living with ADHD. ADHD medications are designed to affect brain chemicals in a way that enables you to better control your impulses and actions.

ADHD medication

The two main types of medications used to treat ADHD are stimulants and nonstimulants.

Central nervous system (CNS) stimulants are the most commonly prescribed ADHD medications. These drugs work by increasing the amounts of the brain chemicals dopamine and norepinephrine.

Examples of these drugs include methylphenidate (Ritalin) and amphetamine-based stimulants (Adderall).

If stimulants don’t work well for you or your child, or if they cause troublesome side effects, your doctor may suggest a nonstimulant medication. Certain nonstimulant medications work by increasing levels of norepinephrine in the brain.

These medications include atomoxetine (Strattera) and some antidepressants such as bupropion (Wellbutrin).

ADHD medications can have many benefits, as well as side effects. Learn more about medication options for adults with ADHD.

Natural remedies for ADHD

In addition to — or instead of — medication, several remedies have been suggested to help improve ADHD symptoms.

For starters, following a healthy lifestyle may help you or your child manage ADHD symptoms. The Centers for Disease Control and Prevention (CDC)Trusted Source recommends the following:

• eat a healthy, balanced diet
• get at least 60 minutes of physical activity per day
• get plenty of sleep
• limit daily screen time from phones, computers, and TV

Studies have also shown that yogaTrusted Source, tai chi, and spending time outdoors can help calm overactive minds and may ease ADHD symptoms.

Mindfulness meditation is another option. ResearchTrusted Source in adults and teens has shown meditation to have positive effects on attention and thought processes, as well as on anxiety and depression.

Avoiding certain allergens and food additives are also potential ways to help reduce ADHD symptoms.

Is ADHD a disability?

While ADHD is a neurodevelopmental disorder, it’s not considered a learning disability. However, ADHD symptoms can make it harder for you to learn. Also, it’s possible for ADHD to occur in some individuals who also have learning disabilities.

To help relieve any impact on learning for children, teachers can map out individual guidelines for a student with ADHD. This may include allowing extra time for assignments and tests or developing a personal reward system.

Although it’s not technically a disability, ADHD can have lifelong effects.

ADHD and depression

If you or your child has ADHD, you’re more likely to have depression as well. In fact, the rate of major depression in children with ADHD is more than five times higherTrusted Source than in children without ADHD. Up to 31 percentTrusted Source of adults with ADHD have been found to also have depression.

This may feel like an unfair double whammy, but know that treatments are available for both conditions. The treatments often overlap. Talk therapy can help treat both conditions. Also, certain antidepressants, such as bupropion, can sometimes help ease ADHD symptoms.

Of course, having ADHD doesn’t guarantee that you’ll have depression, but it’s important to know it’s a possibility

Tips for coping with ADHD

If you or your child has ADHD, a consistent schedule with structure and regular expectations may be helpful. For adults, using lists, keeping a calendar, and setting reminders are good ways to help you get and stay organized. For children, it can be helpful to focus on writing down homework assignments and keeping everyday items, such as toys and backpacks, in assigned spots.

Learning more about the disorder in general can also help you learn how to manage it. Organizations like Children and Adults with Attention Deficit Disorder or the Attention Deficit Disorder Association provide tips for management as well as the latest research.

Your doctor can provide more guidance in ways to manage your ADHD symptoms. Here are tips for helping your child with ADHD manage daily tasks and activities, from getting ready for school in the morning to applying for college.

Outlook

For children and adults, untreated ADHD can have a serious impact on your life. It can affect school, work, and relationships. Treatment is important to lessen the effects of the condition.

But it’s still important to keep in mind that many people with ADHD enjoy fulfilling and successful lives. Some even tout the benefits of the condition.

If you think you or your child may have ADHD, your first step should be talking to your doctor. They can help determine if ADHD is a factor for you or your child. Your doctor can help you create a treatment plan to help you manage your symptoms and live well with ADHD.

Major Depressive Disorder (Clinical Depression)

Major Depressive Disorder (Clinical Depression)

Sadness is a natural part of the human experience. People may feel sad or depressed when a loved one passes away or when they’re going through a life challenge, such as a divorce or serious illness. However, these feelings are normally short-lived. When someone experiences persistent and intense feelings of sadness for extended periods of time, then they may have major depressive disorder (MDD).

MDD, also referred to as clinical depression, is a significant medical condition that can affect many areas of your life. It impacts mood and behavior as well as various physical functions, such as appetite and sleep. People with MDD often lose interest in activities they once enjoyed and have trouble performing everyday activities. Occasionally, they may also feel as if life isn’t worth living.

MDD is one of the most common mental disorders in the United States. In 2015, nearly 7 percent of Americans over age 18 had an episode of MDD.

Some people with MDD never seek treatment. However, most people with the disorder can get better with treatment. Medications, psychotherapy, and other methods can effectively treat people with MDD and help them manage their symptoms.

What are the symptoms of major depressive disorder?

Your doctor or a mental health professional can make a MDD diagnosis based on your symptoms, feelings, and behavior patterns. They will ask you certain questions or give you a questionnaire so they can better determine whether you have MDD.

To be diagnosed with MDD, you need to meet the symptom criteria listed in the Diagnostic and Statistical Manual of Mental Disorders (DSM). This manual helps medical professionals diagnose mental health conditions. According to its criteria, you must have 5 or more of the following symptoms, and experience them at least once a day for a period of more than 2 weeks:

• You feel sad or irritable most of the day, nearly every day.
• You are less interested in most activities you once enjoyed.
• You suddenly lose or gain weight or have a change in appetite.
• You have trouble falling asleep or want to sleep more than usual.
• You experience feelings of restlessness.
• You feel unusually tired and have a lack of energy.
• You feel worthless or guilty, often about things that wouldn’t normally make you feel that way.
• You have difficulty concentrating, thinking, or making decisions.
• You think about harming yourself or committing suicide.

What causes major depressive disorder?

The exact cause of MDD isn’t known. However, there are several factors that can increase the risk of developing the condition. A combination of genes and stress can affect brain chemistry and reduce the ability to maintain mood stability. Changes in the balance of hormones might also contribute to the development of MDD.

MDD may also be triggered by:

• alcohol or drug abuse
• certain medical conditions, such as cancer or hypothyroidism
• particular types of medications, including steroids

How is major depressive disorder treated?

MDD is often treated with medication and psychotherapy. Some lifestyle adjustments can also help ease certain symptoms. People who have severe MDD or who have thoughts of harming themselves may need to stay in the hospital during treatment. Some might also need to take part in an outpatient treatment program until symptoms improve.

Medication

Primary care providers often start treatment for MDD by prescribing antidepressant medications.

Selective serotonin reuptake inhibitors (SSRIs). These antidepressants are frequently prescribed. SSRIs work by helping inhibit the breakdown of serotonin in the brain, resulting in higher amounts of this neurotransmitter.

Serotonin is a brain chemical that’s believed to be responsible for mood. It may help improve mood and produce healthy sleeping patterns. People with MDD often have low levels of serotonin. An SSRI can relieve symptoms of MDD by increasing the amount of available serotonin in the brain.

SSRIs include well-known drugs such as fluoxetine (Prozac) and citalopram (Celexa). They have a relatively low incidence of side effects that most people tolerate well.

Other medications. Tricyclic antidepressants and medications known as atypical antidepressants may be used when other drugs haven’t helped. They can cause several side effects, including weight gain and sleepiness.

Note: Some medications used to treat MDD aren’t safe for women who are pregnant or breastfeeding. Make sure you speak with your healthcare provider if you become pregnant, you’re planning to become pregnant, or you’re breastfeeding your child.

Psychotherapy

Psychotherapy, also known as psychological therapy or talk therapy, can be an effective treatment for people with MDD. It involves meeting with a therapist on a regular basis to talk about your condition and related issues. Psychotherapy can help you:

• adjust to a crisis or other stressful event
• replace negative beliefs and behaviors with positive, healthy ones
• improve your communication skills
• find better ways to cope with challenges and solve problems
• increase your self-esteem
• regain a sense of satisfaction and control in your life

Your healthcare provider may also recommend other types of therapy, such as cognitive behavioral therapy or interpersonal therapy. Another possible treatment is group therapy, which allows you to share your feelings with people who can relate to what you’re going through.

Lifestyle changes

In addition to taking medications and participating in therapy, you can help improve MDD symptoms by making some changes to your daily habits.

Eating right: Consider eating foods that contain omega-3 fatty acids, such as salmon. Foods that are rich in B vitamins, such as beans and whole grains, have also been shown to help some people with MDD. Magnesium has also been linked to fighting MDD symptoms. It’s found in nuts, seeds, and yogurt.

Avoiding alcohol and certain processed foods: It’s beneficial to avoid alcohol, as it’s a nervous system depressant that can make your symptoms worse. Also, certain refined, processed, and deep-fried foods contain omega-6 fatty acids, which may contribute to MDD.

Getting plenty of exercise: Although MDD can make you feel very tired, it’s important to be physically active. Exercising, especially outdoors and in moderate sunlight, can boost your mood and make you feel better.

Sleeping well: It’s vital to get at least 6 to 8 hours of sleep per night. Talk to your doctor if you’re having trouble sleeping.

What is the outlook for someone with major depressive disorder?

People with MDD can feel hopeless at times, but it’s important to remember that the disorder can typically be treated successfully. To improve your outlook, it’s critical to stick with your treatment plan. Don’t miss therapy sessions or follow-up appointments with your healthcare provider. You should also never stop taking your medications unless you’re instructed to do so by your therapist or healthcare provider.

On days when you feel particularly sad despite treatment, it can be helpful to call the National Suicide Prevention Lifeline or a local crisis or mental health service. These free, 24-hour phone lines take calls from anyone feeling depressed or anxious. A friendly, supportive voice could be just what you need to get you through a difficult time.

What Is Depression? | Hazard Factors for Depression

What Is Depression? | Hazard Factors for Depression 

Depression (major depressive disorder) is a common and serious medical illness that negatively affects how you feel, the way you think and how you act. Fortunately, it is also treatable. Depression causes feelings of sadness and/or a loss of interest in activities once enjoyed. It can lead to a variety of emotional and physical problems and can decrease a person’s ability to function at work and at home.



Depression symptoms can vary from mild to severe and can include:

• Feeling pitiful or having a discouraged state of mind 
• Loss of intrigue or delight in exercises once appreciated 
• Changes in hunger — weight reduction or increase disconnected to abstaining from excessive food intake 
• Inconvenience dozing or resting excessively Loss of vitality or expanded exhaustion 
• Increment in purposeless physical action (e.g., hand-wringing or pacing) or eased back developments and discourse (activities noticeable by others) 
• Feeling useless or regretful 
• Trouble thinking, focusing or deciding 
• Considerations of death or suicide 

Side effects should last in any event fourteen days for an analysis of misery.

Additionally, ailments (e.g., thyroid issues, a mind tumor or nutrient insufficiency) can impersonate side effects of sadness so it is essential to preclude general clinical causes.

Sadness influences an expected one out of 15 grown-ups (6.7%) at whatever year. What's more, one of every six individuals (16.6%) will encounter melancholy sooner or later in their life. Wretchedness can strike whenever, yet all things considered, first shows up during the late adolescents to mid-20s. Ladies are almost certain than men to encounter discouragement. A few examinations show that 33% of ladies will encounter a significant burdensome scene in the course of their life.

Discouragement Is Different From Sadness or Grief/Bereavement 

The demise of a friend or family member, loss of an occupation or the cutting off of an association are troublesome encounters for an individual to persevere. It is typical for sentiments of trouble or pain to create because of such circumstances. Those encountering misfortune frequently may depict themselves as being "discouraged."

Be that as it may, being tragic isn't equivalent to having wretchedness. The lamenting procedure is regular and novel to every person and offers a portion of similar highlights of gloom. Both misery and discouragement may include extreme trouble and withdrawal from normal exercises. They are likewise unique in significant manners:

In misery, excruciating emotions come in waves, frequently intermixed with positive recollections of the perished. In significant melancholy, state of mind as well as intrigue (delight) are diminished for a large portion of about fourteen days.

In pain, confidence is normally kept up. In significant discouragement, sentiments of uselessness and self-hatred are normal.

For certain individuals, the demise of a friend or family member can welcome on significant wretchedness. Losing an employment or being a casualty of a physical ambush or a significant fiasco can prompt sorrow for certain individuals. At the point when sorrow and misery exist together, the pain is more extreme and keeps going longer than despondency without discouragement. Notwithstanding some cover among despondency and melancholy, they are extraordinary. Recognizing them can assist individuals with getting the assistance, backing or treatment they need.

Hazard Factors for Depression 

Sadness can influence anybody—even an individual who seems to live in moderately perfect conditions.

A few variables can assume a job in despondency:

• Natural chemistry: Differences in specific synthetic substances in the mind may add to manifestations of despondency. 

• Hereditary qualities: Depression can run in families. For instance, on the off chance that one indistinguishable twin has sadness, different has a 70 percent possibility of having the ailment at some point throughout everyday life. 

• Character: People with low confidence, who are effortlessly overpowered by pressure, or who are commonly negative have all the earmarks of being bound to encounter wretchedness. 

• Natural variables: Continuous presentation to brutality, disregard, misuse or neediness may make a few people progressively powerless against sadness. 

How Is Depression Treated? 

Wretchedness is among the most treatable of mental issue. Between 80 percent and 90 percent of individuals with gloom in the long run react well to treatment. Practically all patients increase some help from their indications.

Prior to a determination or treatment, a wellbeing expert should direct an exhaustive symptomatic assessment, including a meeting and perhaps a physical assessment. Now and again, a blood test may be done to ensure the downturn isn't because of an ailment like a thyroid issue. The assessment is to distinguish explicit manifestations, clinical and family ancestry, social variables and ecological components to show up at a finding and plan a strategy.

Prescription: Brain science may add to a person's downturn and may factor into their treatment. Thus, antidepressants may be recommended to help change one's cerebrum science. These meds are not narcotics, "uppers" or sedatives. They are not propensity framing. By and large upper drugs have no invigorating impact on individuals not encountering discouragement.

Antidepressants may create some improvement inside the primary week or two of utilization. Full advantages may not be seen for a few months. On the off chance that a patient feels next to zero improvement following half a month, their therapist can change the portion of the prescription or include or substitute another upper. In certain circumstances other psychotropic meds might be useful. It is imperative to inform your PCP as to whether a prescription doesn't work or on the off chance that you experience symptoms.

Therapists as a rule prescribe that patients keep on taking medicine for at least a half year after side effects have improved. Longer-term support treatment might be recommended to diminish the danger of future scenes for specific individuals at high hazard.

Psychotherapy: Psychotherapy, or "talk treatment," is in some cases utilized alone for treatment of mellow misery; for moderate to serious gloom, psychotherapy is regularly utilized in alongside energizer drugs. Intellectual social treatment (CBT) has been seen as viable in treating discouragement. CBT is a type of treatment concentrated on the present and critical thinking. CBT encourages an individual to perceive twisted reasoning and afterward change practices and thinking.

Psychotherapy may include just the individual, yet it can incorporate others. For instance, family or couples treatment can help address issues inside these cozy connections. Gathering treatment includes individuals with comparative diseases.

Contingent upon the seriousness of the downturn, treatment can take half a month or any longer. By and large, critical improvement can be made in 10 to 15 meetings.

Electroconvulsive Therapy (ECT) is a clinical treatment most normally utilized for patients with serious significant sorrow or bipolar issue who have not reacted to different medicines. It includes a short electrical incitement of the cerebrum while the patient is under sedation. A patient normally gets ECT a few times each week for a sum of six to 12 medications. ECT has been utilized since the 1940s, and numerous long periods of research have prompted significant upgrades. It is typically overseen by a group of prepared clinical experts including a therapist, an anesthesiologist and a medical caretaker or doctor right hand.

Self improvement and Coping 

There are various things individuals can do to help lessen the side effects of melancholy. For some individuals, ordinary exercise makes positive inclination and improve state of mind. Getting enough quality rest all the time, eating a sound eating regimen and keeping away from liquor (a depressant) can likewise help diminish side effects of melancholy.

Despondency is a genuine disease and help is accessible. With legitimate finding and treatment, by far most of individuals with discouragement will beat it. On the off chance that you are encountering side effects of despondency, an initial step is to see your family doctor or therapist. Discussion about your interests and solicitation a careful assessment. This is a beginning to tending to emotional wellness needs.

What is the difference between depression vs. low mood? | Are depression and a low mood a dangerous combination?

What is the difference between depression vs. low mood? | Are depression and a low mood a dangerous combination?

What is the difference between depression vs. low mood?

A low mood is usually triggered by current stresses; for example, disappointments, stress, financial worries, limiting physical disorders or conflict with other people. People affected by low mood feel more exhausted, more thin-skinned or more restless than usual. Some people need more time for themselves, while others try to distract themselves or confide their problems in trusted people such as friends or relatives. A low mood is not a psychological illness. It reflects the current emotional state in the context of current events.

Depression, on the other hand, can develop if a variety of stress factors occur at the same time or a low mood lasts for more than two weeks. Women are affected by this illness around twice as often as men. Doctors differentiate the following severities depending on the number of main and additional symptoms: minor depressive episode, moderate depressive episode, major depressive episode.

Are depression and a low mood a dangerous combination?

Many people experience phases from time to time in which they feel down, restless, tired, sad and lack drive. Often, such a depth of emotion passes after one or two weeks. However, if the negative thoughts and feelings last for longer and are more severe than usual, this is generally a low mood that, in the worst-case scenario, can lead to serious depression.

What are the causes of low moods and depression?

The causes of low moods or depression are completely different. These include diseases affecting the metabolism (for example diabetes) and neurological diseases. Furthermore, severe infectious diseases and heart disease have a major effect on the psyche. Older people are affected especially often by illnesses and major changes in their life and are more at risk of developing a low mood. Medications can also trigger a low mood in older people, or also young people.

Which symptoms point to a low mood or depression?

Diagnosis of a low mood or in the worst case scenario depression is not always easy. If typical signs persist for longer than two weeks this can indicate an episode of depression.

The main symptoms include:

• Persistent low mood
• Lack of drive and exhaustion
• Loss of pleasure and lack of interest
• Increased fatigue

Additional symptoms may include:

• Feelings of self-doubt and inferiority
• Feelings of guilt
• Difficulty concentrating and paying attention
• Sleep disorders
• Hopelessness
• Changes in appetite
• Suicidal thoughts

Furthermore, other characteristic symptoms include:

• Brooding
• Restlessness
• Lack of emotion
• Loss of libido
• Physical symptoms

How can depression be treated?

Regardless of the cause, depression is treated with medication and/or psychotherapy. The medications are primarily antidepressants. In contrast to painkillers or sedatives, it generally takes around 10 to 14 days before the patient starts to see an initial improvement of their symptoms. Therefore, it is important for people who are affected take the prescribed medication consistently and do not discontinue the medication of their own accord due to a perceived lack of effectiveness. The active participation of the patient is a prerequisite for beneficial psychotherapy. Therefore, the psychotherapeutic conversation can only take place after preparatory treatment with antidepressants if the depression is severe. The most suitable psychotherapeutic method is defined in a personal therapy concept between the doctor and patient.

What is a seasonal affective disorder?

The long hours of darkness in the autumn and winter months lead to a temporary depressed mood in many people. However, this is not usually a depression in the medical sense. The true seasonal affective disorder is rare and only affects around one to three percent of the total population. Sufferers of this are not necessarily sad and depressed, but primarily tired, listless and exhausted. An increased need for sleep and craving sweet foods high in calories are typical for seasonal affective disorder.

The lack of natural daylight and the reduced light intensity during the dark months cause this form of depression. Light signals to the body to produce the mood-enhancing hormone serotonin. At the same time, the body minimizes the release of the hormone melatonin which influences the rhythm of waking and sleeping.

The seasonal affective disorder is treated the same way as other forms of depression. Many patients benefit from a special light therapy with very bright light sources (at least 10,000 lux), which compensate for the lack of light and artificially lengthen the day. With just this therapy, it is difficult to get the depression under control.
Helping people to help themselves – what can people affected do?

While severe depression essentially belongs in medical hands, the following measures may help to regain emotional balance in the case of mild depression:

• Sport and exercise
• Relaxation exercises (meditation, yoga, autogenic training)
• Talking and social contact
• A wholesome diet
• Sufficient light (exercise in the fresh air)
• Enough free time for compensatory and/or exciting hobbies
• Regular times for sleeping and waking.

Furthermore, naturopathy offers a variety of options for self-medication. For example, high-dose extracts of St. John's wort block the reuptake of neurotransmitters such as serotonin, dopamine and noradrenaline in nerve cells. These neurotransmitters remain in the so-called synaptic cleft (space between the nerve cells) and continue to exert an effect.

There are a variety of options for self-tests on the internet for those people who are not sure whether their problem is a low mood or is already depression. For example, the Max Planck Institute created such a test for the WHO. However, in the case of a severe low mood that persists for longer, a doctor or psychotherapist is the appropriate point of contact.

Study: The secret logic of depression

Depth psychological study reveals a hidden structure. Our contemporary culture is geared towards maximising happiness and promises everyone unlimited achievement. So the interesting question is: How does a depression with its never-ending sadness, the feeling of paralysis or isolation equate to the maxim that everyone forges their own destiny?

A current Pascoe study by the Rheingold Institute sheds light on the problem. In two-hour probing interviews, the interviewers triggered a wave of narratives, which downright inundated the interviewers. Amazing findings were brought to light on the structure of depressive moods extending far beyond a biologistic-genetic or medical-chemical consideration.

This structure results in courses of action for ways out of the depression:

• Openly confront your own aspirations and put them into perspective
• Incorporate some room for manoeuvre into your daily life: extended breaks, open days, moments for boredom and idleness
• Have confidence not only to use the label depression but also to share with others how you are really feeling
• Set priorities in your everyday life: Try out little imperfect intermediate steps
• Radiate energy outwards and open your horizon beyond the symptoms
• Take responsibility for your actions
• Hygiene for the psyche instead of a gentle wash cycle:
• Defend yourself actively
• Mourn losses or setbacks - do not just accept them
• Also, make yourself unpopular

Be willing to take constraints not only as an affront but as an impulse to actively call yourself and your environment into question.

Help is key to combating depression and despondency

If depression and despondency continue for long or they constantly dominate your daily life, you should not fail to consult your physician or alternative practitioner.

Further advice

• Be aware that depression is not due to personal failure or a character defect.
• Talk with friends and a therapist.
• Learn to say "NO"!
• Benefit from the sun and sport's capacity to heal: get plenty of exercise in the fresh air.
• Sleep at regular times and do not retire to bed during the day.
• Do not put yourself under pressure, but set specific and clear goals for the day.
• Do not hold back your tears; they can release pressure.
• Learn and do regular relaxation exercises (yoga, autogenic training, Tai Chi).
• Find out more about "the secret logic of depression".