With the onset of winter, many of us experience a shift either in our energy levels or mood. The reduced exposure to sunlight due to the cold weather, increased fog or the shorter daylights might have a real impact on one’s mental state. A recurring mental health issue people may face during these times is a form of depression known as Seasonal Affective Disorder or SAD.

More than the “winter blues,” it’s a form of depression that begins in late autumn and continues until the winter ends. It includes continuous fatigue, the need to eat (especially carbohydrates) and the need to sleep. One difference, however, is that this form of depression is triggered based on the life cycle of the seasonal patterns and is likely to occur again next season which is why proper planning is crucial.

In a conversation with Jagran English, Dr. Kanishka Meel, Psychiatrist, Consults on Practo explained the impact of winter on mental health and also listed measures to reduce the effect of seasonal affective disorder.

How Winter Affects Mental Health?

One major factor of SAD impacting most during the winters is the lack of exposure to sunlight and hence lack of natural Vitamin D. Due to an inability to maintain a presence of vitamin D, the body needs to rely on other nutrients. Not only is vitamin D essential as a vitamin but it also acts as a hormone responsible for one’s moods. When winters arrive and there is not much sunlight, the vitamin D levels within the body significantly drop which then leads to feelings of sadness or tiredness. A recent study in the Indian Journal of Psychiatry showed that depression and Vitamin D deficiency are closely interlinked. This is because Vitamin D is crucial for serotonin production which is essential for one’s feeling of wellbeing. An individual having inadequate levels of Vitamin D is more prone to different mood disorders including SAD.

Steps To Reduce The Effect Of SAD

1. One of the effective ways of dealing with lack of exposure to sunlight is by taking Vitamin D supplementation. It is advised to discuss with a physician what dose is suitable for an individual.

2. Light therapy is another proven method using special light boxes for 20-30 minutes a day tends to mimic sunlight which in turn improves mood and energy levels.

3. Regular exercises such as yoga or just taking a walk would end up increasing the body’s production of endorphins and help with sadness.

4. Interacting socially is critical because withdrawal from social interactions may also worsen the aspects of the depression.

5. A healthy diet that includes omegas-3 fatty acids, protein and fresh fruits and vegetables is beneficial for the brain and general mood.

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