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Winter need not be a season of survival alone; with the right approach and a collective effort, it can be a season of healing, growth, and resilience.
Seasonal Affective Disorder is more than just a seasonal mood dip—it is a serious mental health condition that requires attention, understanding, and care
As the winter chill settles 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 shift in mood, known as Seasonal Affective Disorder (SAD), is a form of depression that emerges during the colder months. It is a condition that has long been overlooked, but with its growing prevalence, especially in India, it’s time to address its impact and how to manage it effectively.
SAD typically arises in 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 & Kashmir, where the days become significantly shorter and sunlight is scarce, see higher cases of SAD. Even in the more temperate southern regions, reduced exposure to natural light during the monsoon or cloudy periods can contribute to the condition.
SAD goes beyond the usual winter blues; it is a clinical form of depression with symptoms like fatigue, changes in appetite (especially cravings for carbohydrates), difficulty concentrating, withdrawal from social activities, and sleep disturbances. The condition affects individuals differently, but if the symptoms persist for an extended period, it is important to take them seriously. Dr Rituparna Ghosh, Consultant Senior Clinical Psychologist, Apollo Hospitals, Navi Mumbai shares all you need to know.
Understanding who is at risk
Certain groups are more vulnerable to SAD. Women, particularly in their 20s and 30s, are more likely to develop SAD compared to men. Those with a history of depression or anxiety also have a higher risk. People living in areas with extended winters or those who have limited exposure to sunlight are more susceptible. Urban residents, especially in cities like Delhi and Mumbai, where green spaces are scarce, are also at higher risk due to limited access to outdoor sunlight and social isolation.
Despite its growing impact, SAD is often not 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, particularly during the winter months.
Recognizing the symptoms and when to seek help
The symptoms of SAD can often be mistaken for just a seasonal dip in mood, but when they persist and begin to disrupt everyday life, it’s time to seek professional help. Persistent feelings of sadness, withdrawal from social activities, and a lack of energy or motivation should not be ignored. If these symptoms last for more than two weeks and interfere with daily activities, consulting a mental health professional is crucial.
Managing SAD effectively
Managing SAD requires a combination of lifestyle changes and, in some cases, professional intervention. One of the most effective ways to manage SAD is by maximizing exposure to natural light. This could be as simple as stepping outside during daylight hours or investing in light therapy lamps, especially during the darkest months when sunlight is scarce. Even just 20-30 minutes of sunlight exposure a day can help regulate the body’s internal clock, boosting serotonin levels and improving mood.
Physical activity plays a vital role in managing symptoms of SAD. 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 ingrained in Indian culture and can offer 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 equally important. Winter often disrupts sleep patterns, either by causing excessive sleep or making it harder 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 contribute to improved sleep quality.
Social connections are equally critical in managing SAD. Despite the inclination to isolate during the colder months, engaging with friends, family, or community activities can help combat feelings of loneliness. India’s cultural emphasis on social gatherings during the festive season provides an excellent opportunity to stay connected and maintain positive mental health.
For those whose symptoms of SAD are severe or persistent, professional treatment may be necessary. Cognitive Behavioural Therapy (CBT) is one of the most effective treatments for SAD- Replacing negative thoughts with positive alternatives, helping individuals develop coping strategies and better manage their thoughts and behaviours. Replacing negative though with positive alternative ones. In some cases, antidepressant medications may be prescribed to help alleviate symptoms. Fortunately, with the growing awareness of mental health 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, tackling 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 check-ins can help individuals cope with SAD, especially during the winter months.
The responsibility to break the stigma surrounding mental health lies with us all. By fostering an open, supportive environment and encouraging conversations about mental health, we can help individuals facing SAD seek the help they need.
Seasonal Affective Disorder is more than just a seasonal mood dip—it is a serious mental health condition that requires attention, understanding, and care. Through 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 increase mental health awareness, it is crucial that we address conditions like SAD and provide the necessary support to those who may be struggling.
Winter need not be a season of survival alone; with the right approach and a collective effort, it can be a season of healing, growth, and resilience.
