During winter, many people experience mood changes, fatigue, cravings, or social withdrawal. While mild winter blues are temporary, persistent symptoms may indicate seasonal affective disorder (SAD) and require attention.

Studies show that SAD affects 1–3% of people in tropical regions and up to 10% in colder climates. Shorter daylight hours disrupt melatonin and serotonin levels, which directly impact mood and energy.

Psychologist Dr. Rima Bhandikar explains that reduced sun exposure affects the body’s internal clock, disrupting sleep and mood regulation. Increased melatonin levels can cause fatigue and lethargy during the colder months.

Early signs that winter blues may become depression:

• Losing interest in usual activities

• Difficulty waking up in the morning

• Sleeping longer than usual

• Feeling exhausted or unable to focus

• Social withdrawal or skipping meals

Tips to maintain mood in winter:

• Get morning sunlight whenever possible

• Engage in outdoor activities, even short walks

• Keep a regular sleep schedule

• Plan enjoyable social activities

• Use bright, warm lighting indoors and exercise at home

Treatment for persistent seasonal depression:

• Light therapy to compensate for lack of sunlight

• Psychotherapy and cognitive-behavioral therapy

• Antidepressant medication under medical supervision

• Healthy lifestyle habits: balanced diet, regular exercise, daily routine