As soon as winter comes, we get to hear seasonal affective disorder or season and affective depression a lot. So let’s talk about it what is a SAD? Seasonal Affective Disorder (SAD) is a type of depression that gets triggered by the changing seasons, most commonly during winter.
According to Arouba Kabir, Emotional & Mental Health professional and Founder, Enso wellness, it’s not just the “winter blues” but a real mental health condition that can leave you feeling tired, hopeless, and withdrawn. Shorter days, reduced sunlight, and colder temperatures can disrupt our body’s internal clock and serotonin levels, which leads to mood changes, low energy, and sometimes even weight gain or oversleeping. Now what can you do? As an emotional and mental health professional, I am here to help.
How to Manage SAD During Winter
It is all about being intentional with your habits and environment to beat these winter gloom. Here’s what works:
- Stay Active: Exercise is a natural mood lifter. What ever rocks your boat, gym, swimming, cycling, zumba-Even a short daily walk in the daylight, especially during midday, can make a difference.
- Prioritize Vitamin D: Less sunlight often leads to vitamin D deficiency, which worsens symptoms. So foods like salmon, fortified milk, or taking supplement, of course after consulting a doctor helps.
- Light Therapy: This is new in the market. Using a light therapy box that mimics natural sunlight. Sitting near it for 20–30 minutes every morning can boost serotonin and improve your mood.
- Stick to a Routine: cold weathers, make us want to hibernate, but do not fall for that, keeping a consistent sleep-wake schedule helps regulate your internal clock.
- Stay in touch: Isolation fuels SAD. Stay socially active—schedule those dates, join a hobby group, or even call a friend.
- Seek Therapy: Cognitive Behavioral Therapy (CBT) tailored for SAD can be highly effective in changing negative thought patterns.
- Mindfulness: Journaling, gratitude practices, or indulging in creative hobbies can help reframe your mindset.
“Winter may feel heavy, but you can reclaim your energy and joy, making the colder months not just bearable, but maybe even memorable,” Kabir told Financial Express.com.