Depression triggered by less sunlight in winter can wreak havoc, therapist suggests how to boot mood, sleep well

Symptoms of seasonal depression: The lack of natural light confuses the body’s internal clock and disrupts serotonin and melatonin, the hormones that regulate mood, sleep and overall well-being (Image: Pexels)

As the sun slips away earlier each evening and the cold sets in, many people notice their mood dipping. This isn’t just winter blues. It can be Seasonal Affective Disorder (SAD), a form of depression triggered by reduced sunlight.

The lack of natural light confuses the body’s internal clock and disrupts serotonin and melatonin, the hormones that regulate mood, sleep and overall well-being. “Understanding this connection helps us care for ourselves better through the harsher months,” says Archana Singhal, Counsellor and  Family Therapist and Founder,  Mindwell Counsel. “SAD can make everyday life feel heavier. People often report sluggishness, increased sleep, cravings for carbs, trouble concentrating and a general drop in motivation,” she tells Moneycontrol.

These changes are not a sign of weakness — they are your body responding to environmental shifts. Singhal explains, “When daylight reduces, our mind and body feel the impact. The key is to notice it early and respond with compassion, not judgment.”

Also read | Circadian rhythm and sleep: Can natural supplements help reset your sleep cycle?

Small lifestyle adjustments can make a real difference. “They don’t require expensive treatments or erratic routines, just consistent habits that support your emotional mood. When you work with your mind instead of against it, winter becomes easier to navigate," Singhal says.

How to fight seasonal sadness

Seek natural light and fresh air: Sunlight is one of the strongest natural mood lifters. Even 20 minutes outdoors in the morning can help reset your body clock. Keep windows open, sit near natural light, and brighten your indoor spaces when the sky is dull.

Move more, sit less: Exercise boosts endorphins, the body’s natural mood lifters. You don’t need intense workouts; choose what you enjoy: walking, yoga, dancing or cycling. “Consistency matters more than intensity,” Singhal adds.

Eat for emotional balance: Foods rich in vitamin D, magnesium and omega-3 can support mood and energy. Fresh fruits, vegetables, herbal teas and water-rich foods help stabilise the system. Cut back on processed sugar and caffeine, which often cause sudden energy crashes.

Make a routine, rest mindfully: It is important to maintain a proper sleep schedule. Try sleeping and waking up at the same time daily. Introduce some bedtime rituals like gentle stretches. Light reading or maintaining a journal, to settle the mind before bed.

Stay connected and express yourself: Being isolated can drain you and deepen the effects of SAD. It is advised to spend time with friends and family. You may also join supportive groups where you openly talk about your feelings. Sharing reduces emotional weight.

Practice mindfulness and gratitude: Simple breathing exercises, meditation, maintaining a gratitude journal, or adopting a hobby can shift focus away from negative thoughts and also lift your mood.

FAQs on Symptoms of Seasonal Affective Disorder

1. What are common symptoms of Seasonal Affective Disorder (SAD)?

Common symptoms of SAD include sluggishness, increased sleep, carb cravings, trouble concentrating, and a general drop in motivation.

2. How does reduced sunlight affect the body in SAD?

Reduced sunlight disrupts the body’s internal clock and affects serotonin and melatonin levels, which regulate mood, sleep, and overall well-being.

3. How can natural light help alleviate SAD symptoms?

Exposure to natural light, even for 20 minutes in the morning, can help reset the body clock and improve mood.

4. What role does exercise play in managing SAD?

Exercise boosts endorphins, the body's natural mood lifters. Consistent physical activity, like walking, yoga, or dancing, can improve mood.

5. How can dietary changes support emotional balance in SAD?

Eating foods rich in vitamin D, magnesium, and omega-3, while reducing processed sugar and caffeine, can support mood and energy levels.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.