Many people welcome the monsoon season as a respite from the heat of summer, as it is cloudy, rainy and brings fresh winds. But this season brings more changes in people’s behavior than just a change in the weather. Mental Health commonly known seasonal affective disorder ,SAD) SAD is a type of depression that occurs at the same time each year and is often associated with seasonal changes.

Although the exact cause of SAD is unknown, it is believed to be linked to the reduced amount of sunlight during specific seasons, which can cause irregularities in the body’s circadian rhythm and disrupt the synthesis of serotonin and melatonin, two important hormones that regulate mood and sleep.

People who suffer from seasonal affective disorder may find themselves feeling vulnerable during the monsoon season. Symptoms of depression, such as chronic sadness, loss of interest in activities, changes in eating and sleeping habits, and hopelessness, may be triggered or worsened by gloomy weather, fewer daylight hours, and longer periods of time spent indoors.

So how to deal with this mental health problem? We spoke to Dr Gaurav Gupta, CEO and senior psychiatrist, Tulsi Healthcare, who explained how SAD affects people’s mental health and ways to reduce the impact of SAD.

Dr. Gourav explains that rains disrupt daily activities. The inability to carry out outdoor activities, the tendency to remain indoors, and the loneliness caused by incessant rains can lead to feelings of frustration and loneliness. These factors together make the monsoon season a powerful trigger for SAD.

Dr. Gorav explains that the following are the typical signs and symptoms:

1. A hopeless or empty feeling that lasts for most of the day is known as a persistent bad mood.

2. Loss of interest: Inability to appreciate or be enthusiastic about activities that were once enjoyable.

3. Fatigue: A state of persistent tiredness or low energy, even after getting enough sleep.

4. Changes in sleep patterns: Oversleeping or insomnia, as well as trouble waking up in the morning.

5. Appetite changes: Craving for carbohydrates or weight gain from overeating.

6. Difficulty concentrating: Difficulty making decisions or focusing on a task.

7. Social isolation: The tendency to shy away from social engagement in favor of solitude.

Dr. Gorav explains that several techniques can be used to control and reduce the symptoms of SAD:

1. Light therapy: Using a light therapy box can help stimulate natural sunlight and increase serotonin levels, which is beneficial since reduced sunlight is a major component of SAD. Spending time in well-lit spaces or near windows can also be beneficial.

2. Maintain a routine: Following a daily schedule can help you feel normal and organised, which is especially important during the rainy season. Aim to get up and go to bed at the same time every day and plan engaging activities.

3. Stay active: Regular exercise can boost your mood and give you more energy. If you don’t have much time for outdoor activities, consider yoga, dance, or working out at home.

4. Eat healthy: Eating a balanced diet containing fruits, vegetables and whole grains will help keep mood stable. Avoid consuming too much sugar or carbohydrate-rich foods as this can lead to lack of energy.

5. Social contact: Use phone conversations or video chats to keep in touch with friends and family. Feelings of loneliness can be combated and emotional support can be given through social contact.

6. Relaxation and mindfulness: Techniques such as mindfulness, deep breathing, and meditation can help reduce stress and increase mental clarity. You may want to schedule some time each day for these activities.

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