Feeling morose and low lately? Wintry chill may be the culprit

For most people in this part of the world (South Asia), winter is a welcome break from the sweltering heat of Indian summers, a much-awaited respite from the unforgiving rays of the sun. But for many others, the endless nights, lack of sunshine, and biting cold can cause them to spiral into depression.

Have you been experiencing a dip in energy, or feeling listless, more morose this winter? Don’t brush it up to a simple case of ‘winter blues’. You may be experiencing symptoms of seasonal affective depression (SAD). More than 10 million people in India experience similar symptoms.

What Is Seasonal Affective Depression (SAD)?

According to psychological experts, SAD is a type of depression that occurs with the change of seasons.

What Causes SAD?

The cause is not fully understood, but many mental health specialists chalk it to a lack of sunlight. Lack of exposure to sunlight may harm mental well-being. Sunlight deficit prevents a part of our brain, known as the hypothalamus from functioning properly. The hypothalamus regulates body temperature, appetite, and sleep and also manages our hormones. This leads to a complete change in eating and sleeping patterns.

According to a MAYO Clinic study, other possible causes that trigger SAD may be a disrupted circadian rhythm (also known as the biological clock) due to a lack of sunlight.
Lack of sunlight can also cause a drop in serotonin (the feel-good hormone). This may trigger depression.

Winter chills can also cause a change in melatonin levels. This can cause mood swings and feelings of listlessness.

Symptoms Of SAD

• Feeling sad or depressed without any reason throughout the day.
• Losing interest in activities
• Feeling sluggish or lethargic
• Feeling drowsy.
• Wanting to overeat.
• Low self-esteem.
• Oversleeping.

How To Battle ‘Winter Blues’?

Be Up And About

Try to be active throughout the day. 30 minutes of brisk walking can keep you active and perky throughout the day. On sunny mornings, try to plan outdoor activities rather than spend time cooped up within the four walls of your home.

Keep A Diary

In the advent of the digital revolution, keeping a personal diary is mostly passé. However, there are several benefits of making an entry on a daily basis. Diary writing is a healthy way of venting your emotions. Moreover, you also get to improve your writing skills. A win-win situation.

Watch What You Eat

According to a 2021 Cambridge University study, the right diet can help us counter winter blues. Stock up your fridge with vitamin D3-rich food like oily fish -sardines, salmon, herring, eggs, etc. Vitamin D-2-rich food such as mushrooms and soy milk should also be stored.

Practise Yoga

An hour of yoga a day will keep winter blues at bay.