5 Ways to Lift Seasonal Depression (Hint: Visit Dawn Markets!)

• Author: Dr. Lee Seung Hwan, Tong-In Clinic
• Editor : Sia
  
  

Haha! I've been feeling a bit strange lately!

I have so much work to do that I can't see the end, and no matter how much I accomplish, it never seems to be enough. Yet I keep noticing gaps I'm missing.

At some point, questions like "Is this right? Am I doing well? Did I start something unnecessary?" come with a sense of helplessness. Sigh...😩

But still! It's okay. This is just a bit of "feeling down."

Understanding Depression vs. Feeling Down

Feeling down refers to a decline in everyday mood.

If the following symptoms persist for more than 2 weeks, most of the day, nearly every day, it could develop into depression:

• Changes in appetite and weight
• Sleep disorders
• Fatigue, decreased concentration, and lethargy
• Guilt
• Thoughts of suicide
• Impairment in daily functioning

Hmm… Let’s see. 🧐 My appetite has decreased a little, but I still enjoy delicious food. My weight is the same. Guilt or suicidal thoughts? None.

Good. I'm not quite at the depression level. 😂

📌 Blues That Come With the Seasons

Having emotions makes us human, right? We can classify our emotions as joy, anger, sorrow, pleasure, love, hate, and desire. ❤️

Feeling down involves feelings of depression and anxiety, and it also often includes elements of ‘sorrow.’ But—funny enough—sometimes, as I watch myself feeling so sad and down, a surge of ‘anger’ rises up too! 🔥🔥

Moreover, when autumn begins and winter deepens, many people feel down and lethargic for no reason.

While we often say "feeling autumn blues," if depression, fatigue, sleep changes, and appetite changes repeatedly interfere with daily life, it might be Seasonal Affective Disorder (SAD).

📌 Seasonal Depression More Common in Women

Seasonal depression typically worsens from autumn through winter, then improves in spring. Oh no, it's autumn now - is this just the beginning? 😥

Typical symptoms are similar to general depression, but have some differences:

• Depression, lethargy, decreased motivation
• More sleep than usual, yet persistent fatigue
• Craving sweets and carbohydrates, increased appetite, and weight gain
• Reduced concentration, indecisiveness, loss of interest

It's particularly common in women, especially those in their 40s-50s going through menopause.

The core cause of seasonal depression is lack of sunlight. Shortened daylight hours reduce serotonin secretion, causing depression, while increased melatonin secretion causes oversleeping and lethargy.

Less sunlight also disrupts our circadian rhythms (sleep-wake cycles), making mood and energy levels easily unstable.

Managing Seasonal Depression

If seasonal depression symptoms persist for more than 2 weeks, repeat for more than 2 years in the same season, and improve when the season passes, it can be medically diagnosed as Seasonal Affective Disorder.

Don't neglect seasonal depression - with active management, it can improve significantly!

📌 Sunlight, Movement, and Love

Rather than immediately taking anti-depressants, try changing lifestyle habits first.

I don’t want to bore you with usual advice about proper exercise and healthy eating.😂 Let me be more specific:

1. Getting sunlight ☀️

   Since the leading cause is a lack of sunlight, let's take walks during daylight hours. Running is good too. Even with sunscreen to prevent skin aging, vitamin D can still be synthesized with sufficient exposure time.

2. Maintaining a sleep routine 💤

   You want to sleep more, yet still feel sleepy. "Just 10 more minutes" easily leads to being late for school or work. This creates morning anxiety, unpleasant comments from others, and sets the tone for a bad day.

   Wake up just a little earlier than usual. Although it may be difficult, having a relaxed morning improves one's mood significantly.

3. Visit dawn markets 🛒

   Have you seen the dawn at agricultural or fish markets? While the rest of the city sleeps, the markets come alive with a vibrant, almost festival-like energy, bustling with people living life to the fullest. Seeing this amazing scene might even make your own sadness feel a little spoiled.

4. Hot showers, bathhouses, saunas ♨️

   On days when everything feels like a hassle, even taking a shower feels like a chore. Don’t let that happen.🙅♂️

   Take hot showers or go to bathhouses. This helps relax the body and mind, along with raising core body temperature.

   Avoid staying in hot water or saunas for too long! This isn't endurance training!😉

5. Love is still the answer ❤️

   Tanzanian contemporary artist Hendrik Lilanga said, “In the midst of life’s hardships, having someone by your side is like a flower blooming."
   
   

   
   

   His paintings always show friends and family with music. When you’re feeling down, reach out to your loved ones—family, friends, or even the animals and plants you care for. Tell them how you feel! They’ll comfort and encourage you in their own special way, for sure. 💞

📌 Korean Medicine Approaches for SAD: Herbs, Acupuncture, Moxibustion

You may need the assistance of a Korean medicine doctor.

Korean medicine values the balance between body, mind, and environment. We carefully examine each patient's body and mind to identify imbalances. So, there's no special prescription for seasonal depression-treatment varies from person to person.

People who are more sensitive to cold might be more vulnerable to seasonal depression. Still, some individuals require physical strength supplementation, others need urgent digestive improvement, and some require treatment for sleep disruption caused by urinary discomfort. If both body and mind feel too heavy, real weight loss might be necessary!

Based on these individual needs, treatments may include acupuncture, moxibustion, herbal injections, chuna therapy, and customized herbal prescriptions.

Want more professional content? Let me explain a bit deeper.😉 Representative classifications and herbal prescriptions for depression:

Acupuncture commonly uses the Baekhoe and Sasin-chong points, located near the crown, as well as the Indang point, situated between the eyebrows.

If you're afraid of needles, gently massage or tap these areas! 🙌

Moxibustion is particularly helpful for seasonal depression. Jungwan point helps improve digestive function, and Gwanwon point is beneficial for menstrual pain, irritable bowel syndrome, or urinary discomfort. Use heat packs at home. ♨️

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Haha! I'm finally finishing this article.

This holiday, I'll wake up early, take a hot shower, and go out with my wife to enjoy plenty of sunlight.☀️ While taking herbal medicine suited to my symptoms and constitution, too.🍵

Let's truly welcome this beautiful autumn that has approached step by step, pushing away the seemingly endless hot summer, with hearts full of joy! ❤️