With winter approaching in India, one could think of the cool breeze and shorter days that bring on a nostalgia and comfort about the season. However, for many, it brings sadness, fatigue, and social withdrawal. This shift in mood is known as Seasonal Affective Disorder or SAD, a type of depression that typically affects people in winter. Though less discussed, SAD is increasingly found to be occurring in India. Its effects have to be dealt with efficiently.
Understanding SAD
SAD tends to present when days get shorter, and hence the availability of sunshine becomes less. Although more related to the winter conditions, there is also a prominent occurrence of cases in India mainly in northern areas such as in Punjab, Delhi, Jammu & Kashmir. Also, the sun rays become even lesser in the southern places, so people even there suffer during monsoon or on days with overcast clouds. Since most areas of the globe have been warming up considerably, natural sunlight still lessens one’s chances towards this illness.
SAD is not just the typical winter blues. It is a clinical form of depression characterized by symptoms like fatigue, changes in appetite—particularly carb cravings—difficulty concentrating, social withdrawal, and sleep disturbances. These signs, if persistent, should be taken seriously. Dr. Rituparna Ghosh, Senior Clinical Psychologist at Apollo Hospitals, Navi Mumbai, emphasizes the importance of addressing these symptoms early.
Who is at Risk for SAD?
Some individuals are more prone to SAD than others. For example, females between the ages of 20 and 30 years are more susceptible to the condition than males. Also, those who have experienced depression or anxiety in the past are more prone to the condition. Those living in areas where there is little sunlight exposure are also more prone to SAD. Urban people, especially in cities such as Delhi and Mumbai, where greenery is very scarce, are more susceptible to SAD due to social isolation and less exposure to sun.
SAD remains one of the most under-recognized conditions in India, which further delays diagnosis and treatment. Mental health needs to be discussed widely, especially during the winter months.
Identifying Symptoms
SAD can be mistaken as a temporary downturn in mood. However, once symptoms start to interfere with everyday life, it is important to seek professional help. If feelings of sadness, withdrawal, and fatigue last more than two weeks and affect daily activities, it is important to consult a mental health professional.
How to deal with SAD
The management of SAD would require lifestyle modifications, in addition to professional interventions in some cases. Probably one of the most effective strategies is increased exposure to natural light. It could be as little as 20-30 minutes outside during daylight hours, which can help regulate the body’s internal clock and thus increase serotonin levels, hence better mood. Those in areas with less daylight could consider using light therapy lamps.
Physical activity is the other key area of managing SAD. Exercise, walking, or even doing yoga and such things stimulate endorphin release, thus being natural mood enhancers. Yoga is the epitome of Indian culture. It is believed to offer various physical and mental health benefits and helps combat the symptoms of SAD.
Consistency in sleep pattern is also very essential. Winter season always tends to alter the sleep pattern, either by making a person sleep for longer periods or become unable to wake up early. These disturbances can be nullified by setting a regular sleep-wake cycle and refraining from consuming caffeine in the evening. Mindfulness or meditation before sleeping also improves sleep quality.
Impact on Social Relationships
While it may be very tempting to isolate oneself during the colder months, staying connected with friends, family, and community is essential in managing SAD. Social activity can really fight off the feelings of loneliness. The socializing that goes hand in hand with festive seasons in India can be a very great opportunity for staying connected and thus maintaining healthy mental life.
For those with severe or chronic symptoms of SAD, professional treatment is often required. Cognitive Behavioral Therapy has been especially helpful in the treatment of SAD. It assists people in replacing negative thoughts with more constructive ones and aids in the development of coping strategies. In some cases, medications may be recommended to treat symptoms. With growing awareness of mental health issues in India, seeking professional care, both offline and online, has become easier.
Raising awareness about SAD would involve working as a community. Mental health should continue to be a priority of India’s public health agenda. Working places, schools, and other communities must be made mental-friendly. For instance, work arrangements that can be flexible enough to allow people to avoid cold conditions and enjoy the warmth, wellness programs, and mental check-ups among others will help people live with SAD.
Breaking the stigma of mental health is important. By fostering an open and supportive environment and encouraging conversations about mental health, individuals facing SAD can seek the help they need.
Seasonal Affective Disorder is more than a seasonal mood shift—it’s a serious mental health issue that requires understanding, attention, and care. With proactive steps such as maximizing light exposure, staying active, maintaining a regular sleep schedule, and nurturing social connections, the impact of SAD can be managed. As mental health awareness continues to grow in India, it is essential to address conditions like SAD and provide necessary support for those who may be struggling.
Winter doesn’t have to be a season of the fall-off-the-ladder kind. The right approach, and a collective effort, can make it a season of healing and growth and resilience.
