Have you ever noticed that when the weather turns from sunny to cloudy and it casts a blanket of grayness over the area, your mood also tends to fluctuate along with it? On a cold or rainy day when the sun just can’t seem to pop out from behind the clouds, you might notice that you aren’t feeling your best. You might be feeling more depressed, less energetic, and maybe even just not like yourself. However, it’s not just dark, dreary days that can affect our mood – there has even been scientific research that shows that the sun and humidity can also play a factor in it. 

If you grew up in a warm, sunny environment, but then moved to an area that experiences a harsher winter with less sun throughout the year, you might start to notice that your moods fluctuate along with the seasons. If you start to feel down or maybe even depressed, there are ways to help with this. But before we get to that part of the situation, let’s first take a look at the science behind what causes these mood shifts in our brains.

The Connection Between Weather & Your Mood

As early as the 1970’s, research has started to put the two together. According to Houston Methodist, a 1984 study was done that takes a look at the variety of mood variables in the context of several weather variables, including: the amount of sunshine, precipitation, temperature, wind, humidity and barometric pressure. And, in fact, the study found that the amount of sunshine, temperature and humidity had the greatest effects on someone’s mood – especially when it came to high humidity, which apparently showed lower concentration and increased sleepiness. 

In 2005, a new study was released that connected how spending more time outdoors in pleasant weather is associated with higher mood and better memory. In this particular study, they found that in springtime people had the highest and best moods because it came right after a long, dreary winter. There was another study done in 2008, which found that weather really didn’t have an effect on positive moods. Or to be explained a little more thoroughly, it found that sunlight and better temperatures didn’t make a happy person happier than they already were.

There’s also a theory that each individual is affected by the weather differently. Seasonal Affective Disorder, also known as SAD, is when people experience what we know as the “winter blues” and seem more depressed during the shorter days of winter. However, with only roughly 6% of the population diagnosed with this disorder, it’s not a very common disorder. The National Institute of Mental Health, however, suggests that this disorder is probably more common than we think, especially in a milder form. 

SAD, according to John Hopkins Medicine, occurs when shorter days and less daylight trigger a chemical change in the brain leading to symptoms of depression. The disorder typically starts during adulthood, increases with age and usually affects women more often than men. Interestingly enough, melatonin, a sleep-related hormone, has also been linked to SAD. The body naturally makes more melatonin when it’s dark, so when the days are shorter and darker, more melatonin is made. 

Here are the most common symptoms of SAD:

• Increased sleep and daytime drowsiness
• Loss of interest and pleasure in activities formerly enjoyed
• Social withdrawal and increased sensitivity to rejection
• Irritability and anxiety
• Feelings of guilt and hopelessness
• Fatigue, or low energy level
• Decreased sex drive
• Decreased ability to focus or concentrate
• Trouble thinking clearly
• Increased appetite, especially for sweets and carbohydrates
• Weight gain
• Physical problems, such as headaches

So, the next time you start to feel sad or experience a depression-type state, you might want to think if you have any of these symptoms. And, if you do, there are ways to seek help and try to counter these feelings.

What Can You Do to Help? 

If you or someone that you know starts to feel the symptoms of Seasonal Affective Disorder, but aren’t sure what to do, just know there is help out there. To treat SAD, you can try to get a little more exposure to sunlight by spending time outside or near a window. If sunlight isn’t an option at the moment, you can try using light therapy, which is exposure to a special light for a specific amount of time each day. 

Other ways to get help with SAD include cognitive-behavioral or interpersonal therapy, which can help change the distorted views you may have of yourself and the environment around you. Or, if properly diagnosed by a professional, you also might be recommended to take antidepressants, which can help correct the chemical imbalance that may lead to SAD. 

Here are a few more things, per John Hopkins Medicine, that you can do:

• Make sure to reach out to a professional if you think you may be depressed; try to go see a healthcare provider as soon as possible that can help you
• Be sure to set realistic goals in light of the depression or try not to take on too much; break large tasks into small ones, set priorities and do what you can
• Find someone you trust and can confide in and let them know how you’re feeling
• Do more things that make you feel better, such as starting a new hobby or continuing one that you already love; also finding time to do something nice for someone else, like volunteering, can also help you feel better
• Get regular exercise
• Expect your mood to get better slowly, not right away; feeling better takes time and is a gradual progression
• Try to eat healthy, well-balanced meals and stay away from alcohol and drugs, which can often make depression worse
• Delay big decisions until the depression has lifted; before deciding on a significant transition, such as changing jobs, getting married or divorced, discuss it with others who know you well and can help
• Even though it can be difficult to be vulnerable, let your family and friends help you
• Try to be patient and focus on the positives

Although everyone experiences points of negative emotions and feeling down in their life, your depression could be counted as something more severe and it’s good to seek professional help if you need it. Typically, SAD is diagnosed after a very careful mental health evaluation and medical history done by a psychiatrist or other mental health professional. Once the evaluation is made the disorder is properly recognized, you can start looking at different treatment options. 

So, the next time you start feeling the “winter blues” as the clouds keep coming and piling snow all around you, try to think of ways you can find some happiness. Even if that means eating a better balanced meal and getting a little more exercise than you have been before. And although the pandemic has put a damper on many fun indoor gatherings, it’s still okay to phone a friend or family member every now and again to talk to someone and let them know how you are feeling. But if you can’t seem to shake the negative feelings after some time, it’s good to find a local professional or even a professional via online that can help you through it.