If the gloomy, cold weather makes you feel extra lazy you’re not alone. In fact, even in India, where winter is often the season of festivals and weddings, many of us also feel that our mental health is taking a toll.

As this season approaches, our sofa becomes our best friend, and leaving it – or even our bed – can start to feel like a major task. Often, we just want to lie around with our thoughts. It even has a name in urban parlance – seasonal depression – which hits us as quickly as the cold wind that comes with winter.

But is the “winter blues”, aka “winter depression”, actually real? Or is it just the weather messing with us?

A quick scroll on Reddit or Quora reveals that many people are asking the same thing – why does mood change when the sun sets or the weather changes?

Is mental health related to climate change?

Jasreen Birgi, counseling psychologist at Lisun, a digital mental health platform in Delhi NCR, explains that winters in India are months of many celebrations, but they are also filled with despair and sadness due to the cold winds and shorter days.

She highlights that Seasonal Affective Disorder (SAD) is a form of sadness that is more prevalent in specific seasons, usually autumn and winter. It’s commonly called “winter depression,” she says.

Dr. Shilpi Saraswat, clinical psychologist at Sakra World Hospital, Bengaluru, agrees and says India Today That, “SAD is a recognized mental health condition that affects millions of people around the world.”

She says that, like most depressive disorders, it “affects mood, energy levels, sleep patterns, and appetite,” and its symptoms include persistent feelings of sadness, low energy, and changes in sleep and eating habits. .

Senior psychologist and mental health activist Dr. Arvind Otta further explains that it “follows seasonal patterns and usually worsens during the autumn and winter months when there is less daylight.”

He explains that “the biological basis of SAD involves disruption of circadian rhythms and changes in neurotransmitter levels, particularly serotonin and melatonin.”

Does science also agree?

Experts are unanimous that the connection between weather and mood is undeniable. Birgi explains that less exposure to sunlight causes changes in brain chemistry, and this reduction “triggers an increase in anxiety symptoms throughout the winter.”

According to Birgi, a decrease in sunlight affects our circadian rhythm and, in turn, our sleep-wake cycle, leading to feelings of drowsiness and low energy.

“People also avoid going outside due to cold weather, limiting their exposure to natural light and physical activity, which are important for mental health,” she says.

Dr. Ohta points to the role of sunlight in regulating serotonin levels, saying that serotonin transporter protein increases during the winter in people with SAD, reducing serotonin availability. They also noted the effect of changes in atmospheric pressure, stating that gloomy weather caused by overcast skies is linked to lower serotonin levels, leading to feelings of depression or low mood.

However, note that there have not been enough studies on this area, so more studies are needed to better understand the disease.

How to deal with it?

If the cold weather has you feeling blues, here’s what experts say on how to manage it.

Increase exposure to natural light

Mehjabeen Dordi, clinical psychologist at Sir HN Reliance Foundation Hospital, recommends spending time outside during daylight hours, even if it is cloudy. She says exposure to natural light may improve symptoms.

You can also keep curtains and blinds open to let in as much natural light as possible. Arrange furniture to sit near windows.

be physically active

• Physical activity, especially aerobic exercise, increases serotonin levels, which helps regulate mood.
• If weather permits, outdoor exercise also includes physical activity with exposure to sunlight.

maintain a healthy routine

• Stick to a regular sleep schedule. Avoid oversleeping, as this may worsen symptoms.
• Dr. Otta suggests that healthy eating not only leads to a healthy weight but also balances mood. “Omega-3 fatty acids, fruits and vegetables, to some extent, are good for the brain and are quite important with respect to one’s overall health. Prepare a menu for winter so as not to get bogged down in events,” he says.

be socially active

• Spend time with family and friends to avoid isolation, which can increase depression. Experts like Dr. Otta call this “talk therapy.”
• Cognitive behavioral therapy, or CBT, and other counseling treatments can support someone in times of despair and provide strategies for coping.
• “Through this, you can learn to identify their negative thought patterns and ways to change the thinking to healthier counterparts, which seems very appropriate in cases of seasonal depression,” he says.
• Remember, sometimes, just discussing your feelings can make a big difference.

Attention

• Mindfulness practices like meditation can help you stay in the present and reduce feelings of hopelessness.
• Try aromatherapy (though avoid scented candles) with some essential oils like citrus and lavender, which can have a mood-boosting effect.

However, if symptoms persist or significantly impact daily life, it is important to seek help from a mental health professional. They can create a personalized treatment plan tailored to your needs.

ground level

Be it cozy winters, wedding festivities or grand celebrations, understanding your mental health triggers can help you stay balanced. Winter depression, or SAD, is very real (even though we need more studies to better understand it), but with timely intervention and support, it can be managed. Don’t ignore your symptoms as “just the weather.” If your mood remains low for a long period of time, seek help from a mental health professional.