When you think of winter, do you think about snuggling in warm blankets and having hot cups of tea while munching on your favorite cookies and reading your favorite book?

But do you end up feeling like this most of the time?

You could be experiencing Seasonal Affective Disorder (SAD), a type of depression caused by a change in season. In India, more than 10 million people experience Seasonal Affective Disorder. In winter, it is brought by reduced exposure to sunlight and shorter days that affect one’s internal body clock.

Do you have Seasonal Affective Disorder?

You are more likely to experience Seasonal Affective Disorder if you are:

• Aged between 18 to 30
• A woman
• Have an existing mood disorder 

Those with Seasonal Affective Disorder experience:

• Feelings of hopelessness
• Feeling irritated
• Fatigue
• Anxiety
• Trouble concentrating
• Social withdrawal

Alleviating Seasonal Affective Disorder

Good news: Overcoming Seasonal Affective Disorder is not hard, provided you are ready to make some simple lifestyle changes. These include:

1. Expose yourself to sunlight

Did you know that people with Vitamin D deficiency are at a higher risk of depression than those with normal levels? With most of us spending our time indoors, at home, or in offices, Vitamin D deficiency has become a norm. So make it a point to expose yourself to sunlight. Sit or stand next to a window more often. Go for afternoon walks.

If your area does not receive sunlight, then install bright LED lights at home. LED lights have been shown to be effective in combating SAD. 

2. Balance your Kapha

As per Ayurveda, depression is a result of Kapha imbalance. Both physical and psychological stability and strength are governed by Kapha dosha. You can balance Kapha with

• Daily physical activity: Include daily practice of Yoga like Suryanamaskar, jogging, and cycling in your routine.
• Oil massage: Massage yourself with warm sesame oil regularly. You can do it before you go to bed or before your morning bath.
• Kapha-pacifying diet: Bitter, astringent, and pungent-tasting foods that include leafy greens, lentils, ginger, cardamom, pomegranate, and apples.

3. Practice Sudarshan Kriya

Sudarshan Kriya breathing is a proven technique for relief from depression. Regardless of the severity of depression, the technique has helped alleviate its symptoms. The technique also helps improve sleep quality and reduce anxiety. For best results, practice it daily.

4. Sleep early & stick to a routine

Did you know that being a night owl can harm your mental health? Studies show that those who sleep late are more likely to develop depression, anxiety, and schizophrenia. Night-shift workers are 40% more likely to develop depression than day-time workers. Good quality sleep is essential to heal any condition and prevent illnesses. When you sleep early, you are more in sync with your internal clock, which repairs organs and rejuvenates your brain. Along with sleeping early, stick to a routine as that significantly contributes to mental well-being.

5. Connect with others

If winter makes you curl up in bed and cancel all your social plans, it is time to change! Studies show that people with low social connections are more vulnerable to depression and anxiety. Likewise, people who feel more connected to others are less likely to feel depressed. Go out, connect online or organize meetups at home. There is great joy in giving; so feel connected with your community with service activities as well.

If the above remedies don’t help, we recommend you also take professional help and psychotherapy. 

Based on inputs by Dr. Prema Seshadri, Faculty, The Art of Living

Written by: Vanditaa Kothari