Why is it easy to feel depressed in autumn and winter?

　　Every autumn and winter, there are always people who feel inexplicably depressed, lose energy, or even lose interest in life. This is not just a "bad mood", but may be an imbalance in the body's adaptation to seasonal changes. This phenomenon is medically known as "seasonal affective disorder." Factors such as reduced light exposure, biological clock disorders, and insufficient vitamin D are all quietly affecting your mood switch. Only by understanding the reasons behind it can we deal with it scientifically.

Why is it easy to feel depressed in autumn and winter?

　　1. Insufficient light affects brain hormone secretion

　　As the daylight hours shorten in autumn and winter, the natural light received by the human body is reduced, which directly affects the balance of "melatonin" and "serotonin" in the brain. The pineal gland secretes more melatonin when the light dims to help you fall asleep, but excessive secretion can cause drowsiness and depression. ； Insufficient light reduces serotonin levels, a neurotransmitter closely related to pleasure, and its decline is directly related to depression.

　　2. The biological clock is disrupted

　　The body's biological rhythms are controlled by the suprachiasmatic nucleus, which relies on light to regulate sleep, body temperature and mood. In autumn and winter, it lights up later and gets dark earlier, which can easily lead to imbalance of the biological clock, difficulty falling asleep, early awakening, or daytime drowsiness, which can lead to mood swings.

　　3. Vitamin D deficiency

　　Sunlight is the main source of vitamin D synthesized by the body. In autumn and winter, there are fewer opportunities to bask in the sun, causing vitamin D levels to drop. Research shows that vitamin D deficiency is associated with depressive symptoms because it is involved in regulating the function of various neurotransmitters in the brain.

　　4. Cold weather reduces activities

　　Low temperatures and rainy weather make people more inclined to stay indoors, reduce outdoor exercise, and reduce social activities. Lack of exercise will reduce the secretion of endorphins ("happy hormones"), and being alone for a long time can also easily breed loneliness and negative emotions.

　　5. Genetic and physical factors

　　If there is a family history of depression or seasonal affective disorder, individuals are at higher risk. Traditional Chinese medicine also believes that "Autumn belongs to gold, and the lungs govern sadness." In autumn, Qi converges, and the mood is easily affected by the bleak scenes of the outside world, resulting in a "sad autumn" complex.

How to improve depression in autumn and winter

　　1. Get more sun to supplement your lighting

　　Insufficient light in autumn and winter can easily lead to reduced serotonin secretion. Spend 20-30 minutes in the sun after 10 a.m. every day. Choose a sunny place such as a balcony or park, and avoid looking through glass (ultraviolet rays are blocked). Light can regulate the biological clock, enhance emotional vitality, and relieve "seasonal mood problems" such as depression and lethargy.

　　2. Insist on moderate indoor and outdoor exercise

　　Choose moderate to low-intensity exercise such as brisk walking, jogging, yoga, etc., 3-4 times a week, 30 minutes each time. Outdoor exercise can take into account light exposure and activity, while indoor exercise can release endorphins ("happy hormones") through sweating, improve emotional depression, avoid aggravating depression due to prolonged sitting, and enhance physical vitality.

　　3. Strengthen social interaction and emotional talking

　　Avoid being alone due to the cold weather, and meet more with relatives and friends offline, chat via video, and share trivial matters in life or inner worries.； You can also join interest groups (such as reading and craft groups) to divert attention through common activities. Active social interaction can reduce loneliness, and talking can help release negative emotions and avoid backlogs.

　　4. Create a warm and comfortable environment

　　Use warm-colored lights (such as yellow and orange) indoors instead of cool white lights, and place green plants and flowers to add vitality； Take a hot bath or drink warm milk before going to bed to avoid staying up late. A warm environment can relieve the body's discomfort with cold, stabilize the nervous state, and reduce depression caused by environmental depression.

　　Feeling depressed is not a sign of weakness, but a signal from your body. Only by regulating your body and mind in accordance with the seasons can you survive every "emotional winter" stably.