With the change in season, the air getting chilly, the days getting shorter and night colder, have you ever felt a wave of inexplicable sadness wash over you?
Winter Blue sounds like a fun poetic word but it’s a term loosely used for Seasonal affective disorder (SAD).
What is seasonal Affective Disorder (SAD)
It is a type of depression that has a seasonal rhythm, usually commencing in late fall and lasting into the winter months. IT follows the pattern of sunshine. Reduced sunlight affects the body’s internal clock (circadian rhythm), causing a fall in serotonin levels (a neurotransmitter involved for mood regulation), which modifies melatonin synthesis.
While India does not endure the intense winter darkness of northern Europe or North America, certain locations, particularly in the country’s north, do experience substantial seasonal shifts that might cause SAD symptoms. Urban places with high levels of air pollution, such as Delhi, may compound the problem by reducing sunshine exposure throughout the winter.
Symptoms of SAD
Chronic poor mood and agitation
Symptoms may include fatigue and difficulty focusing, even after a full night’s sleep.
Loss of interest in activities formerly liked.
Cravings for carbs and consequent weight gain (a trend associated with serotonin production and energy needs during colder months)
SAD in the Indian context.
SAD is more typically linked with countries farther from the equator, although India is not exempt. According to research, seasonal depression can develop in subtropical regions, particularly in people that receive less sunshine owing to environmental issues such as pollution
In Himachal Pradesh, Jammu and Kashmir, and Uttarakhand, severe winters and scant sunshine might mirror SAD environmental factors. In metropolitan areas, lengthy indoor activities and seasonal haze severely restrict sunshine exposure. Culturally, the temptation to participate in winter celebrations and social duties might add stress to persons who are already battling with poor energy and mood.
How to Tackle SAD
- Light Therapy.
Bright light therapy is the first-line treatment for SAD. Exposure to a light box providing 10,000 lux of cool-white fluorescent light for 20-30 minutes every morning has been demonstrated to dramatically improve symptoms .Usage of lamps are getting common day by day.
- CBT, or cognitive behavioral therapy
Cognitive behavioral therapy (CBT) specifically designed for SAD (CBT-SAD) emphasizes behavioral activation and rephrasing negative cognitive patterns. Research suggests that when compared to light therapy alone, CBT-SAD offers long-lasting advantages
- Continue to Be Active
Exercise fights fatigue and increases endorphin levels. Physical activity is useful in lowering depressed symptoms, particularly those linked to SAD, according to a 2013 meta-analysis. Dancing, yoga, and vigorous walks can all be helpful.
- Supplementing with Vitamin D
Depressive symptoms are associated with low vitamin D levels, which are frequent in those who don’t get much sun exposure. It has been demonstrated that taking vitamin D3 supplements in the winter months may help treat mild to moderate depression.
- Get Expert Assistance
It is crucial to speak with a mental health professional if symptoms continue. When used in conjunction with other therapies, antidepressants, especially selective serotonin reuptake inhibitors (SSRIs), can effectively manage SAD.
Conclusion
We are reminded of the complex relationship between environmental influences and mental health by Seasonal Affective Disorder. We can weather the winter months with fortitude and hope if we recognize its effects and apply scientifically proven techniques. The next time the weather makes you feel a little depressed
References
https://pubmed.ncbi.nlm.nih.gov/6581756
https://pubmed.ncbi.nlm.nih.gov/9783557
https://pmc.ncbi.nlm.nih.gov/articles/PMC3883447
https://pubmed.ncbi.nlm.nih.gov/26978184
https://www.sciencedirect.com/science/article/abs/pii/S0165032723012260
Leave a Reply