Have you ever noticed that winter in India seems to start around Diwali? As soon as the last firecracker goes off, there is a subtle shift—the air starts to cool, the days get shorter, and we all seem to sleep a little earlier. For many of us, this season feels a bit different in other ways as well. With the drop in temperature, we become more sluggish and even moodier to a large extent. And while we may not think much about this, we usually term it as ‘winter laziness’ or simply blame the cold. But did you know that these might be the symptoms of something called Seasonal Affective Disorder, or SAD? In this blog, we will explore why winter feels heavy in ways we don’t always realize and what we can do to lift our spirits during the colder months.
Naturally, you might wonder, how winter affects us in a country like India, which is tropical in nature, and where we do not deal with snow storms or extremely freezing temperatures, except in the northernmost parts. Even so, we can feel the seasonal shift in many different ways. By mid-November, the days get shorter and darker, and mornings become foggy and slow—especially in the North. It feels like the world is telling us to hit the snooze button.
Without the bright, energizing light of the sun that we are so used to, we might start to feel our energy fade a bit. When we get regular sunlight, our brain produces more serotonin —the ‘happy hormone’ that helps us boost our mood, energy and overall sense of wellbeing. But as the days grow shorter, our exposure to sunlight naturally decreases, and so does our serotonin. This can lead to feelings of tiredness, low energy or even irritability. In India, we might not talk much about it, but that shift can affect our mood and energy just like it does in places with harsher winters.
Have you ever noticed a shift in your mood or energy as soon as the winter begins? Do you find yourself sleeping more, craving carbs, or feeling that you are not energized as usual? Or maybe you find yourself having daytime drowsiness? If yes, then you are not alone! These changes are subtle, so it is easy to overlook them. People experiencing Seasonal Affective Disorder, often report feeling low energy, struggling to stay motivated, and sometimes feeling more irritated or withdrawn than usual.
How to Identify if you have SAD
Have you ever noticed a shift in your mood or energy as soon as the winter begins? Do you find yourself sleeping more, craving carbs, or feeling that you are not energized as usual? Or maybe you find yourself having daytime drowsiness. If you answered Yes, then you are not alone! As these changes are subtle, it is easy to overlook them. People experiencing Seasonal Affective Disorder, often report feeling low energy, struggling to stay motivated, and sometimes feeling more irritated or withdrawn than usual.
The following are the common symptoms of SAD:
SAD is a subtype of major depressive disorder that occurs seasonally, typically during the winter months when daylight is scarce. To meet the criteria for SAD, symptoms must occur during the same season for at least two consecutive years and significantly interfere with daily functioning.
Being affected by SAD is pretty common. Correctly recognizing it is the first step towards feeling better. Pay attention to these patterns and ask yourself: “Have I been feeling unusually tired or down this season?” Sometimes, these small changes can be signs that our minds and bodies are adjusting to less sunlight and colder days, and it’s okay to take that seriously.
The winter might feel heavy, but the good news is, there’s a lot we can do to feel better. The simplest way to deal with it is treating yourself to a daily dose of sunshine. Even if it’s chilly outside, try stepping out in the sun for a few minutes in the morning. The simple act of sitting by a sunny window can help your body soak up some much-needed light. It’s like giving yourself a natural booster, and trust me it works wonders. Also, adding foods rich in Vitamin D to your plate can really make a difference.
What to Do When There’s No Sunlight?
On days when the sun seems to disappear completely, you can do the following things:
Taking these small but intentional steps can help combat the effects of reduced sunlight and make winter more manageable.
And sometimes, no matter how much we try, the winter blues still affect us. And that is okay. If you are finding it difficult to drive these feelings away, reach out to people around. A heartfelt chat with a close person, a friend or a family member can always be comforting, and if it still feels like you need more support, connect with a therapist.
At the end of the day, winter is just a season. Like other seasons, it comes with its own rhythm, challenges and beauty. With the right support, we can navigate these colder months while taking care of ourselves and each other. So, let’s be kind to ourselves and soak in the healing sunlight of counseling or therapy. Remember, brighter days are always ahead. Together, we can get through this winter, one small step at a time.
