How cold weather affects mental health
As the winter season approaches and the weather gets colder, approximately 3% of the American population is affected by Seasonal Affective Disorder (SAD).
On March 15th, 2022, the U.S. Senate passed the Sunshine Protection Act that would make daylight savings permanent starting in 2023. The Sunshine Protection Act officially eliminates annual time changes in the spring and winter with exceptions to a few local states' legislations, resulting in earlier sunrises and sunsets in the winter months.
“The loss of that one hour of sleep seems to impact us for days afterwards,” said Frank Pallone, chairman of the House Energy and Commerce committee. “It also can cause havoc on the sleeping patterns of our kids and our pets.”
Despite the benefits of the Sunshine Protection Act on people’s sleeping patterns, it also comes with a cost—higher rates of SAD.
Symptoms of SAD include sadness, loss of enjoyment, low energy and excessive sleep, which mimic mild symptoms of depression.
The depressive symptoms of SAD can be traced to the biochemical effects sunlight has on the human brain. The absorption of sunlight increases serotonin, while lack of sunlight increases melatonin. Additionally, with the natural reduction of sunlight and decrease in temperature during the winter, more people stay indoors to keep warm, resulting in a decrease in overall exposure to sunlight containing Vitamin D. Vitamin D deficiency can cause changes in one’s physiological biochemistry by altering circadian rhythm and ultimately affecting sleep and overall mood.
The coupling of lower levels of serotonin and Vitamin D with higher levels of melatonin increases the risk of weakened mental health and susceptibility to SAD.
“You can’t change the weather, but you can take steps to ease its effects on your well-being,” said Emily Swain, a freelance health writer specializing in psychology.
Professional treatments for seasonal depression and cabin fever include light therapy, psychotherapy and antidepressants.
Up to 30 minutes of sunlight is adequate for maintaining Vitamin D levels, which can be received through a window with direct sunlight if going outdoors is not an option. Additionally, sun lamps, light boxes and dawn simulators are different supplemental methods of increasing exposure to light while staying indoors.
SAD may also be treated by making simple changes to one’s lifestyle and daily routines, such as eating well-balanced meals, exercising regularly, avoiding alcohol and drugs, and spending time with family and friends. Furthermore, joining support groups or speaking with medical professionals is also recommended for those experiencing more severe symptoms.
“Keeping in touch with your family, friends, and other caring people in your life strengthens your sense of community and provides you with a strong support system to call on when you feel down,” said Dr. Dominic Wu, a Contributing Editor at Harvard University.