Have you been enjoying the cold weather in the otherwise super sunny and humid Singapore? The seemingly endless rain, cool wind, and all-day sweater weather may be enjoyable for some but for others, it could have been disrupting their plans. In this cool weather, do you find yourself feeling more sluggish than usual? In this article, we hope to help you understand how weather can influence us and what we can do to maintain our motivation.
Before we start, take a guess, how do you think weather affects one’s mental health?
Commonly, one might have heard of seasonal affective disorder (SAD) where one feels more moody and lethargic during seasonal changes. Winter SAD which starts in fall and continues throughout the winter months, is more common than Summer SAD which occurs during hotter months of the year. In general, SAD symptoms occur at about the same time every year and resolve themselves when the season changes. Although the specific reasons for SAD remain to be unknown, there are some factors that have been identified that contribute to SAD.
Causes of SAD
Winter SAD
Commonly, winter SAD is thought to be due to the lack of sunlight as exposure to sunlight would influence specific brain chemicals that would influence our mood.
Increased level of melatonin. This changes the body’s internal clock which affects sleep. For some, the increase in melatonin can cause one to experience feelings of depression, mild anxiety, irritability, reduced alertness, and confusion.
Decreased levels of serotonin. Serotonin affects various aspects like mood, memory and learning, digestion, sleep, and sexual health. As such, lower serotonin levels can cause one to feel less energetic, less happy, and more irritable.
Summer SAD
Similar to winter SAD, summer SAD is also thought to be influenced by the amount of sunlight one gets. However, unlike winter SAD, summer SAD occurs as one is exposed to more sunlight than usual.
Decreased levels of melatonin. In general, exposure to light would cause melatonin production to stop. The lack of melatonin can affect one’s ability to fall asleep and reduce sleep quality. As such, increasing factors like irritability and restlessness.
Additionally, rising temperatures are associated with a range of mental health issues like mental fatigue, aggression, and increased suicide rates. Moreover, based on various studies, hotter temperatures are linked to increased number of emergency department visits for mental health illnesses and self-reports of poor mental health.
Predisposing factors
There are some identified factors that can put one at risk of SAD.
Genetics. It is more likely for one to have SAD if their blood relatives have SAD or another form of depression.
Existing major depression or bipolar disorder. The changes in season may worsen the symptoms of depression.
Low vitamin D. Vitamin D helps to increase the levels of serotonin which can increase one’s feelings of happiness. It can be increased through consuming food with high vitamin D (e.g. salmon, swordfish, and tuna fish) or through exposure to sunlight.
Though Singapore is near the equator where sunlight is relatively constant throughout the year, the reduced sunlight during the rainy season can cause one to have symptoms similar to winter SAD. Furthermore, although high temperatures are constant throughout the year, the heat can also impact one’s mental health.
Impact of SAD
With the change in mood and energy levels, it can be hard for one to keep up with their daily tasks. Here are some examples of how SAD can affect the individual.
Problems with their work or school. One may feel more sluggish or restless than usual. Hence, causing them to take a longer time to finish their work.
Social withdrawal. One may choose to self-isolate as they feel that they do not have the energy or feel good enough to participate in social activities.
Substance abuse. Some may consume more alcohol, smoke more, or take drugs in an attempt to cope with the change in their mood.
Other mental health disorders. There is a possibility for other mental disorders like major depressive disorder or anxiety disorders to occur due to the changes that one faces.
Managing SAD
Although symptoms of SAD are hard to prevent, there are some ways that one can do to manage their symptoms.
See a therapist. The changes in mood can affect daily life to a different extent. One may consider speaking to a therapist to understand the changes that they are going through and learn strategies to manage them.
Support system. Although the temptation to self-isolate may be high, continue to schedule some meetings with friends and loved ones. Being surrounded by loved ones and sharing one’s experience with trusted people may help to relieve some of the symptoms.
Journaling. Keep track of mood changes, possible triggers of the symptoms, and if there were situations that made the symptoms worse. Moreover, the journal can also be used to rant and share one’s feelings throughout the day.
The changes in the environment can affect our mood and well-being even though we may not be very aware of them. As such, maintaining a routine, and setting small goals and breaks are crucial to helping one go through their day. Moreover, since the amount of light and the temperature of the surroundings can impact us more than we think, if one feels less than optimal, these are some factors that they consider and make the necessary changes. In the event that one still feels less than optimal despite these changes, reach out to the team today.
Interesting read
https://link.springer.com/article/10.1007/s00148-022-00932-y