How to beat the winter blues

By Divya Toshniwal

Seasonal Depression or Seasonal Affective Disorder is triggered by the change of seasons. It is more prominent in the winter months and hence is also known as 'winter depression.

The reduced level of sunlight may be responsible for this SAD in winter months. It changes your circadian rhythms and makes the feelings of depression more prominent.

A drop in serotonin level may also result in moodiness and change in melatonin levels disrupts your normal sleep patterns.

Start Early

Sart in fall to prepare yourself for winter. Join fun activities and group, Go for outings, join clubs or community services.

Leave traditional alarm clocks

Dawn simulators can help some people with SAD. These devices are alarm clocks, but rather than waking you abruptly with beeping or loud music, they produce light that gradually increases in intensity, just like the sun.


Typically, you’ll sit in front of the light box for about 20 to 30 minutes a day. This is believed to result in a chemical change in your brain that boosts your mood and alleviates symptoms of SAD.

Go out and Get Moving

Get out in light as much as you can. Going out for a run or even a walk will help you balance your happiness hormones and improve your mood.

Consider Avoiding Alcohol

When someone is feeling ‘down’ they are more likely to drink alcohol, but drinking causes further depression, hence the downward spiral.

Consider Vitamin D Supplements

Make sure you do not have vitamin D deficiency. Low levels of vitamin D — caused by low dietary intake of this vitamin have been found in people with SAD

Meet a Therapist

Taking support from a professional will help you navigate through SAD better.