Puerto Ricans and Caribbean people in general living on the northern east coast often suffer from winter blues. The winter in cities like New York City, Boston, and Philly is long and cold, making it difficult for people to spend time outdoors. This, combined with the fact that many people live in apartment buildings that do not easily provide access to the outdoors, exacerbates the problem.
The lack of sunlight is one of the main causes of winter blues. Reduced sun exposure during the winter months can result in insufficient vitamin D levels, which are needed to produce serotonin, a neurotransmitter that regulates mood, sleep, appetite, and energy levels [3]. Insufficient vitamin D can reduce serotonin levels, leading to negative moods and feelings of depression.
The lack of sunlight may also stimulate an overproduction of melatonin, which can make some people feel sluggish and sleepy during the winter [4]. People with seasonal affective disorder (SAD) often experience stress, anxiety, and negative thoughts about the winter. Researchers aren't sure if these negative thoughts are a cause or effect of seasonal depression.
Living in the city and not having access to the outdoors can contribute to feelings of sadness and lack of motivation, making it difficult to complete daily tasks or get out of bed in the morning [2].
However, there are things people can do to mitigate the effects of a lack of sunlight and time outdoors, such as spending as much time outdoors as possible, especially between 11 am and 3 pm [10]. Light therapy is also known to help avoid seasonal affective disorder [5].
It's important for those affected by winter blues to take the lead in finding solutions for their well-being. There are many remedies available, from exposure to bright light to spending time outdoors and exercising regularly. Seeking support from friends, family, and a mental health professional can also be helpful. No one should have to suffer through this condition alone, and with the proper steps, it can be effectively managed. Wishing all those who may be struggling with seasonal depression the best, and blessing them with the courage to take care of themselves and find peace and joy in every day.
sources cited:
[1] "The specific cause of seasonal affective disorder remains unknown. Some factors that may come into play include: Your biological clock (circadian rhythm). The reduced level of sunlight in fall and winter may cause winter-onset SAD. This decrease in sunlight may disrupt your bodys internal clock and lead to feelings of depression. Serotonin levels."
URL: https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651
[2] "The winter blues describe the sadness and fatigue that many people experience during the coldest, darkest months of the year. If you have the winter blues, you might find getting out of bed difficult on some mornings. You might have trouble sleeping and feel generally unmotivated to complete daily tasks or get outside."
URL: https://www.verywellmind.com/winter-blues-vs-seasonal-affective-disorder-5101512
[3] "Reduced sun exposure is one of the main causes of winter blues. During the winter months, individuals with limited access to sunlight fail to produce enough vitamin D in their bodies [].Vitamin D is needed to produce serotonin, a neurotransmitter that regulates your mood, sleep, appetite, and energy levels [].Insufficient vitamin D reduces your serotonin levels, resulting in negative mood ..."
URL: https://ruscioinstitute.com/winter-blues/
[4] "The lack of sunlight may stimulate an overproduction of melatonin in some people. You may feel sluggish and sleepy during the winter. Negative thoughts: People with SAD often have stress, anxiety and negative thoughts about the winter. Researchers arent sure if these negative thoughts are a cause or effect of seasonal depression."
URL: https://my.clevelandclinic.org/health/diseases/9293-seasonal-depression
[5] "Light therapy can help you avoid seasonal affective disorder. Winter does not officially begin until Dec. 21, but as the days grow shorter and sunlight exposure becomes scarcer, seasonal affective disorder (SAD) becomes more common. SAD is a type of depression that occurs during the late fall and early winter and often ends by spring or early ..."
URL: https://www.health.harvard.edu/mind-and-mood/shining-a-light-on-winter-depression
[6] "Winter Blues Sadness during the fall and winter months Some trouble sleeping Lack of motivation SAD Severe sadness during the fall and winter months Frequent sleep and eating issues Depression that limits normal functioning and motivation People feel sad sometimes, and there is nothing wrong with that."
URL: https://www.verywellmind.com/how-to-beat-the-winter-blues-5087998
[7] "Seasonal affective disorder, or SAD, was first described in 1984 by Norman Rosenthal, MD, medical director of Capital Clinical Research Associates and the author of Winter Blues. Seasonal ..."
URL: https://www.webmd.com/depression/features/sunshine-for-sad-sufferers
[8] "The main causation theory of winter depression is that a lack of sunlight affects the workings of the hypothalamus which, in turn, affects the formation of neurotransmitters — chemicals that brain cells use to communicate with each other. People experiencing winter blues typically have low levels of serotonin and high levels of melatonin."
URL: https://bebrainfit.com/winter-blues/
[9] "This is known as summer-pattern or summer-type seasonal affective disorder, summer depression, or in its milder form, summer blues . Winter depression is thought to be caused by a..."
URL: https://psychcentral.com/depression/seasonal-affective-disorder
[10] "There are of course things we can all do to mitigate a lack of sunlight, from diet and exercise to spending as much time outdoors as possible, especially between 11am and 3pm. One of the upsides ..."
URL: https://www.theguardian.com/commentisfree/2020/sep/13/sad-seasonal-affective-disorder-depression-winter-britain-poor-mental-health
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