Managing seasonal affective disorder (SAD): Mental health in the winter months

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Winter doesn’t just have to be a season of survival; with the right approach and a collective effort, it can be a season of healing, growth and resilience.

Seasonal affective disorder is more than a seasonal mood swing – it's a serious mental health condition that requires attention, understanding and care.

Seasonal affective disorder is more than a seasonal mood swing – it’s a serious mental health condition that requires attention, understanding and care.

As the winter chill sets in over India, the season’s cool breeze and shorter days often bring a sense of nostalgia and comfort. However, for many, this time of year also triggers feelings of sadness, fatigue and social withdrawal. This mood swing, known as Seasonal Affective Disorder (SAD), is a form of depression that occurs during the colder months. It is a condition that has been overlooked for a long time, but with its increasing prevalence, especially in India, it is time to address its impact and how to manage it effectively.

SAD usually occurs in the winter, when daylight hours are shorter and people are less exposed to sunlight. While SAD is more commonly associated with countries that experience harsh winters, its presence in India is undeniable. In fact, northern regions like Punjab, Delhi and Jammu and Kashmir, where days become significantly shorter and sunlight is rare, see higher cases of SAD. Even in more temperate southern regions, reduced exposure to natural light during monsoon or cloudy periods can contribute to the condition.

SAD goes beyond the usual winter blues; is a clinical form of depression with symptoms such as fatigue, changes in appetite (especially cravings for carbohydrates), difficulty concentrating, withdrawal from social activities and sleep disturbances. The condition affects people differently, but if symptoms persist for a long time, it’s important to take them seriously. Dr. Rituparna Ghosh, Senior Consultant Clinical Psychologist, Apollo Hospitals, Navi Mumbai, shares everything you need to know.

Understanding who is at risk

Certain groups are more vulnerable to SAD. Women, especially between the ages of 20 and 30, are more likely to develop SAD compared to men. Those with a history of depression or anxiety are also at greater risk. People who live in areas with long winters or those who have limited exposure to sunlight are more sensitive. Urban dwellers, especially in cities like Delhi and Mumbai, where green spaces are scarce, are also at greater risk due to limited access to outdoor sunlight and social isolation.

Despite its growing impact, SAD is not often recognized in India as a serious condition. This lack of awareness can delay treatment and support, making it essential to increase dialogue around mental health, especially during the winter months.

Recognizing the symptoms and when to seek help

SAD symptoms can often be mistaken for just a seasonal mood swing, but when they persist and start to disrupt daily life, it’s time to seek professional help. Persistent feelings of sadness, withdrawal from social activities, and lack of energy or motivation should not be ignored. If these symptoms last more than two weeks and interfere with daily activities, consultation with a mental health professional is crucial.

Effective management of SAD

Managing SAD requires a combination of lifestyle changes and, in some cases, professional intervention. One of the most effective ways to manage SAD is to maximize exposure to natural light. This could be as simple as going outside during the day or investing in light therapy lamps, especially during the darker months when sunlight is scarce. Even just 20-30 minutes of sun exposure a day can help regulate the body’s internal clock, increase serotonin levels and improve mood.

Physical activity plays a vital role in managing SAD symptoms. Exercise, such as walking, yoga or other forms of physical activity, stimulates the release of endorphins, the body’s natural mood enhancers. Yoga, in particular, is deeply rooted in Indian culture and can provide a therapeutic approach to both physical and mental health. Regular exercise helps alleviate the fatigue and listlessness that often accompany SAD.

A consistent sleep routine is just as important. Winter often disrupts sleep patterns, either causing oversleeping or making it difficult to wake up. To manage these disruptions, establishing a regular sleep-wake cycle and avoiding caffeine in the evening can help regulate sleep. Practicing mindfulness or meditation before bed can also help improve sleep quality.

Social connections are just as critical in managing SAD. Despite the tendency to isolate yourself during the colder months, getting involved with friends, family or community activities can help combat feelings of loneliness. India’s cultural emphasis on social gatherings during the festive season provides a great opportunity to stay connected and maintain positive mental health.

For those whose SAD symptoms are severe or persistent, professional treatment may be necessary. Cognitive Behavioral Therapy (CBT) is one of the most effective treatments for SAD – Replacing negative thoughts with positive alternatives, helping people develop coping strategies and better manage their thoughts and behaviors. Replacing the negative though with alternative positive ones. In some cases, antidepressant medications may be prescribed to help relieve symptoms. Fortunately, with increasing mental health awareness in India, accessing professional help is becoming more accessible, both through in-person consultations and online platforms.

The need for mental health advocacy

While individual efforts are essential, addressing SAD requires collective action. India must continue to prioritize mental health as part of the public health agenda. Workplaces, schools and communities must create an environment that promotes mental well-being. Initiatives such as flexible working hours, wellness programs and regular mental health checks can help people cope with SAD, especially during the winter months.

The responsibility to break the stigma surrounding mental health lies with all of us. By fostering an open and supportive environment and encouraging conversations about mental health, we can help people experiencing SAD seek the help they need.

Seasonal affective disorder is more than a seasonal mood swing – it’s a serious mental health condition that requires attention, understanding and care. By taking proactive steps like maximizing light exposure, staying active, regulating sleep, and maintaining social connections, we can better manage the effects of SAD. As India continues to raise awareness of mental health, it is critical that we address conditions like SAD and provide the necessary support to those who may be struggling.

Winter doesn’t just have to be a season of survival; with the right approach and a collective effort, it can be a season of healing, growth and resilience.