We’ve all experienced it. That subtle, or not-so-subtle, shift in mood as winter approaches. The extra effort it takes to get out of bed. Motivations dwindle as the days get colder and darker in what we commonly know as “winter blues”.
There is only one culprit at play here: reduced sunlight.
As daylight hours decrease, our body’s circadian rhythm becomes disrupted, leading to a significant drop in serotonin – the neurotransmitter responsible for regulating mood. Moreover, the lack of sunlight causes a decrease in vitamin D production and disrupts melatonin levels, which further impacts our emotional and physical well-being.
In more severe cases, this change is known as Seasonal Affective Disorder (SAD). The nature and severity of SAD varies from person to person. For some it may be mild, while for others it can be severe and have a significant impact on their day-to-day life. (“Seasonal affective disorder”, www.nhs.uk)
The symptoms might sound all too relatable: persistent low mood, loss of pleasure in normal activities, reduced energy, difficulty concentrating, changes in sleep patterns (sleeping more than normal and having trouble waking up), and increased appetite – particularly for carbohydrate-rich foods.
So, how do we properly face these challenging months?
First and foremost, we have to recognise that our mental health is just as important as our physical health. The way we wrap up warm to protect ourselves from the cold, we should also take steps to protect our emotional well-being.
The importance of not isolating oneself and keeping social connections as a way to ward off feelings of stress, anxiety and depression has been emphasised by Hazrat Khalifatul Masih Vaa:
“Socialise with people, whether it is at home, in internal Jamaat gatherings, or externally in the wider world.” (“Mental Health – Question on Anxiety & Depression”, www.youtube.com)
Exercise is one of the most important things we can do. It doesn’t have to be extreme fitness regimens – simple, consistent movement can change everything. There are even many ways to stay active whilst remaining indoors when the weather becomes too extreme. Home-workout routines that require minimal equipment can be easily integrated into daily life. But for those who love the elements, brisk and long walks whilst wrapped up warm can work wonders.
Physical activity triggers the release of endorphins – the natural mood elevators. Just 30 minutes of moderate exercise can significantly reduce symptoms of depression and anxiety.
Our body is a trust from Allah, and caring for it is a form of worship.
Nutrition also plays a crucial role in managing seasonal emotional challenges. Vitamin D supplements, foods rich in omega-3, and a diet focused on whole grains, lean proteins, fresh fruit and vegetables can help combat the physiological impacts of seasonal changes.
In difficult times, the community of the Jamaat becomes our greatest haven. Huzoor’saa guidance emphasises the power of social connections. Making a habit of going to the mosque daily can be a life-changer. The spiritual benefits go without saying, but regularly socialising with friends in a “positive vibes only” manner goes a long way.
For those experiencing more intense symptoms, seeking professional help is paramount:
“Mental health issues such as depression are an illness like any other and so they should be diagnosed and treated properly. No one should make fun of those suffering or take it lightly”. (“Head of Ahmadiyya Muslim Community Speaks about the Importance of Supporting those who are Suffering with Mental Health Issues”, www.pressahmadiyya.com)
Islam teaches us that every challenge is an opportunity for growth. These winter months are a golden chance to develop ourselves. We can double down on our work, really focus on fitness, give more time to family and loved ones, and most importantly, strive to strengthen our connection with Allah.
The nights are longer and the days are shorter. We can get enough sleep during the night and still wake up for Tahajjud. Fasting becomes easier as the daylight hours are less. Therefore, getting through this winter season is about maintaining a “glass half-full” approach.
The Holy Quran teaches us that with every hardship comes ease. The darkness of winter is temporary. Light will return. But in the meantime, we must make sure to establish healthy habits that will improve our positivity, mood, mental health, and overall well-being. This will not only help us now, but also in the long run.