What Causes Our Mood to Shift in Winter?
Cold, snowy wintertime creates many factors (e.g., environment, biological, etc.) which influence brain chemistry and emotional stability:
Reduced Sunlight Exposure
Having less than ideal amounts of sunlight causes disruption to our body's circadian rhythm/hormonal balance. The disruption alters our body's sleep pattern, making it difficult to remain awake and alert.
Decreased Serotonin Levels
When we're not exposed to sufficient sunlight, we experience a decrease in the production of serotonin ("happy" or "feel-good hormone), which can cause sadness, irritability, mood fluctuations, etc.
Increased Melatonin Levels
Melatonin (a natural hormone that induces sleep) levels increase when we have decreased levels of sunlight. The effects of high levels of melatonin in the body are fatigue and sleepiness, with low levels of motivation and energy.
Increased Socialisation/Living in Isolation
Due to more astonishing weather patterns, we tend to be less active and isolate ourselves more frequently. As a result, we may feel this added isolation and loneliness more severely during the winter months.
While these factors do not impact each individual in precisely the same manner, they provide a partial explanation as to why many individuals experience emotional fluctuations throughout the colder months.
Winter Blues vs. Depression
It's important to realise that not every mood fall that occurs during the winter months is the same. From a minor funk to a crippling clinical condition, there is a spectrum.
Understanding the Winter Blues
The winter blues can occur at any time, and it's definitely a subsyndromal illness. People will generally feel a little more tired than usual, not as social, and feel somewhat depressed. Their desire for carbohydrates might increase, and they may feel like they cannot get out of bed. However, their ability to perform job functions (or school work) and interact in relationships remains intact. This is a short-term state that resolves on its own.
What is Winter Depression (Seasonal Affective Disorder – SAD)
Seasonal Affective Disorder (SAD) is not just a feeling of being down in the dumps. Still, it is an actual clinical diagnosis of Major Depressive Disorder with a Seasonal Pattern. The symptoms associated with Major Depressive Disorder are more prolonged, severe and impactful. Additionally, people suffering from SAD may have difficulty regulating their internal body clock (circadian rhythm). They may produce less Serotonin, which is involved in regulating mood in addition to being a neurotransmitter.
Signs You May Be Experiencing Depression or SAD
A mental health examination is essential if you're dealing with:
- Chronic melancholy, emptiness, or numbness
- Loss of interest in past interests or pastimes
- Variations in appetite (eating too much or too little)
- Insomnia or oversleeping
- Severe exhaustion without any obvious reason
- Having trouble concentrating or making choices
- Anxiety or irritation that has increased
- Feeling despondent or cut off from other people
- Self-harming thoughts (quick expert assistance is crucial)
Why a Mental Health Check-up Matters
Your mental health should be considered the same way as your physical health. You schedule regular check-ups so that if you have a serious illness, you will get it taken care of as soon as possible. Just like with your physical check-up, when it comes to your mental health, it is just as important to receive preventative care.
Prevents future pain and time lost: By getting assessed early, you will be able to determine if your symptoms are temporary or if there is a more serious issue, such as depression or anxiety or seasonal affective disorder.
A personalised well-being plan: Once you get an assessment, the clinician will be able to suggest what types of therapy, lifestyle changes, or medications would be best for your needs.
Manages your stress before it escalates: A check-up gives you tools and techniques to manage the daily pressures of work, relationships, lack of sleep, and overall exhaustion before they become chronic.
You will not waste your time trying to figure everything out on your own. You will have a professional who has a complete understanding of your situation provide you with accurate insight based on clinical experience.
Develops resilience to deal with future seasonal dips. There are effective ways to cope when you are feeling down or struggling with the effects of seasonal changes, in addition to how to successfully function during these times.
The Indian Context: Unique Winter Challenges
The winter months in India can present an environment unique to that part of the world that causes SAD for those living there, while SAD is considered to occur primarily in colder climates. Severe air pollution in many areas of northern India causes an enormous reduction in sunlight from mid to late November each year, caused by layers of smog settling to create a thick layer of haze, forcing many indoors due to limited outdoor activity and interaction with family and friends.
With this reduction of sunlight exposure during winter months, many will develop a vitamin D deficiency, as there has been a documented increase in the number of people creating a vitamin D deficiency during the winter months, since the level of sunlight that can be obtained is significantly reduced. Many studies show a documented correlation between depressive symptoms in both children and adults and a vitamin D deficiency.
Finally, the many festivals and holiday celebrations associated with the winter months, including many weddings, can also lead to social and emotional anxiety and increased stress as individuals attempt to meet the demands placed upon them by family and friends, thus adding to the reasons why individuals experience SAD during the winter months.
Treatment & Coping Strategies That Help
Treatment might involve professional therapy, which includes:
Cognitive Behavioural Therapy (CBT): Assists in determining the negative ways of thinking and substituting them with healthier ones.
Light Therapy: The exposure to daylight is simulated using special lamps that control hormones and mood.
Lifestyle Adjustments:
- Regular exercise
- Outside time can take place in winter.
- Balanced nutrition
- Regularisation of sleep pattern.
Medication (Should Be Introduced): In certain situations, antidepressants or other medicinal alternatives can also be established under a prescription. Never self-medicate.
Community/Emotional Support: Isolation can be decreased by talking to loved ones, participating in circles of support or attending therapy circles.
Why Talking About Mental Health Matters
Many people are discouraged from getting help because emotional well-being is stigmatised. However, mental health issues are not an indication of weakness; instead, they are a symptom that something requires attention and care, much like a physical sickness.
Normalising conversations like this one is the first step towards de-stigmatising mental health.
To Conclude…
Mental and emotional health are negatively impacted by winter more than most people understand. Seasonal Affective Disorder (SAD) and other types of depression that are not tied to the winter season should not be dismissed simply because they occur during the cold months. A mental health evaluation can help to clarify what is going on in your mind and provide you with early support. It will also create a path for you to feel like yourself again.
Getting help is your right. Finding support is your right. Healing is your right.