We’ve got to that time of the year again and for many people around the world, the summer has certainly disappeared, with the cold, rain and dark creeping into our lives once again. And, it’s fair to say, our moods can get a little glum.
But there is science to that and it’s a time of year where it can hit the mental health of many hard. Often you see notable rises in cases of those struggling with their mental health during this time of the year, with many Acute Care Unit centres often highlighting the damage Seasonal Affective Disorder (SAD) can cause. But why is that exactly? Why does the winter time make us more susceptible to poor mental health?
The Impact of Reduced Sunlight
One of the most significant impacts on our mental health is the reduction of light in our day. There’s a direct impact on a lack of sunlight and mental health, known as SAD, with it said to be a result of the disruption of the body’s internal clock and circadian rhythm, which relies on light exposure to regulate mood and sleeping patterns.
With less sunlight around, the brain is producing higher levels of melatonin, which increases feelings of fatigue and lethargy, while we’re also producing lower levels of serotonin, which contributes to our happiness and wellbeing. That, as you might expect, leaves us with a lower mood, increases the chance of experiencing depression and increases the difficulty of concentrating.
While SAD is a significant player on our mental health, many of us also struggle with the “winter blues”, which can have a small impact on our day-to-day.
The Psychological Effects of Cold and Isolation
As the cold, dark and damp draws in, this can all have a big impact on mental health. The cold weather often leads to more people spending time indoors and limiting the amount of physical activity they do as well as interacting socially.
Prolonged periods of this can lead to an increase in loneliness, particularly among older people, while the lack of exercise people may be enduring will see fewer endorphins released in our body and make us more prone to the likes of stress and irritability.
Winter Holidays: A Mixed Blessing
Of course, as we get deeper into the winter, there are periods of joy too in the shape of Christmas and New Year. However, that’s not necessarily the case for everyone and these times of year can highlight isolation and loneliness further, particularly for those who may have lost loved ones or live far away from friends and family and not be able to visit for the holiday season.
Festive gatherings can be incredibly fun and excellent for enjoying social connection, support and warmth, but they can also significantly increase pressure on the “perfect” experience. This can lead to stress, financial concerns, while any unresolved financial issues may also unearth any unresolved family tensions.
Coping with Winter’s Challenges
While winter can present challenges to mental health, there are strategies to mitigate its effects. Light therapy, which involves exposure to bright artificial light, has been shown to be effective in treating SAD by compensating for the lack of natural sunlight. Regular exercise, even if done indoors, can help combat feelings of lethargy and boost mood through the release of endorphins.
Maintaining a balanced diet rich in omega-3 fatty acids, found in foods like salmon and flaxseeds, can also support brain function and improve mental clarity. Staying connected with friends and family, either in person or virtually, can alleviate feelings of loneliness and provide emotional support during the colder months.
