Whispers of the Winter Sky

By Umair Ashraf 

Kashmir, a land of mesmerizing beauty, transforms into a realm of psychological trials during its prolonged winters. With the sun veiled behind thick clouds for weeks, the valley experiences a collective descent into Seasonal Affective Disorder (SAD). The absence of adequate sunlight disrupts the body’s internal clock, leading to mood disorders, lethargy, and a decline in motivation. This phenomenon is not merely a shift in mood but a neurological recalibration, where the circadian rhythm, governed by the suprachiasmatic nucleus, fails to align with the external environment. The depletion of serotonin levels, coupled with the heightened secretion of melatonin, leads to an altered state of consciousness, making the simplest of tasks feel burdensome. Neurological signaling slows, affecting decision-making, concentration, and response times, ultimately contributing to the valley-wide psychological slump.

Frozen Minds: Depression, Anxiety, and Seizures Amidst the Chill

As the valley braces for the biting cold, an increasing number of individuals exhibit symptoms of clinical depression and anxiety. The interplay between reduced serotonin levels and excessive melatonin secretion contributes to this mental fog, making daily functioning arduous. More alarmingly, epileptic patients experience a higher frequency of seizures during these months, indicating a neurological collapse in signal transmission. The disruption of circadian rhythms due to a lack of sufficient morning light (10,000 lux or more) prolongs confusion, delaying time orientation and increasing seizure vulnerability. A critical factor is the role of CGRP (Calcitonin Gene-Related Peptide) receptors, which, when dysregulated, can lead to migraines and neurological hypersensitivity, worsening symptoms of both depression and seizure disorders. The brain’s fragile equilibrium is disturbed, amplifying symptoms of pre-existing conditions. SAD, in Kashmir’s context, extends beyond just a seasonal slump—it morphs into a widespread neurological event, leaving thousands struggling against an unseen force, demanding urgent psychiatric and neurological intervention.

The Migration Dilemma: Escaping Winter, Escaping SAD?

Every year, a significant portion of Kashmiris migrate to Jammu to escape the unforgiving cold and its psychological burden. Those with financial stability opt for relocation, experiencing notable improvement in mood and vitality. However, a vast majority remain in Kashmir, forced to endure the season’s psychological strain. For them, SAD is not just a clinical diagnosis but a lived reality, exacerbated by economic hardship and social constraints. The stark difference in mental well-being between those who migrate and those who stay highlights the severity of the disorder and the pressing need for effective interventions. SSRI (Selective Serotonin Reuptake Inhibitors) and Tricyclic Antidepressants are frequently prescribed to regulate mood fluctuations, but these do not address the root cause—the absence of sunlight. The long-term reliance on pharmacological solutions without environmental and lifestyle modifications only serves as a temporary bandage rather than a cure.

The Light We Cannot See: Sunlight, Optic Nerves, and the Biological Clock

Scientific studies suggest that the retina transmits crucial daylight signals to the brain, helping regulate the internal biological clock. In Kashmir, where sunlight remains scarce for months, this mechanism is thrown off balance. The suprachiasmatic nucleus, which governs circadian rhythms, fails to synchronize with the external world, leading to altered wake-sleep cycles. The brain, relying on optic nerve cues, struggles to distinguish between day and night, creating a state of perpetual lethargy and confusion. Light therapy, involving exposure to artificial bright light (10,000 lux in the morning), has shown promise in resetting the biological clock and reducing SAD symptoms. Without this synchronization, time orientation remains disrupted, prolonging cognitive confusion and exacerbating neurological disorders. Encouraging residents to spend more time outdoors during brief sunny intervals, or to install high-intensity lighting indoors, could mitigate the neurological effects of SAD. Cognitive behavioral therapy (CBT) tailored to seasonal depression also serves as an adjunctive approach to counteract the behavioral withdrawal and mood disturbances associated with winter.

The Silent Epidemic: Blood Pressure, Acid Reflux, and Medication Overload

With reduced physical activity, dietary changes, and heightened stress levels, Kashmir’s population faces an alarming rise in hypertension and digestive issues during winter. The sedentary lifestyle leads to poor circulation, increasing dependency on calcium channel blockers and beta-blockers to manage high blood pressure, while tension headaches are often treated with CGRP inhibitors. The constant lack of movement results in vascular stiffness, exacerbating the problem. Moreover, disrupted digestion due to stress-induced acidity sees a sharp rise in the consumption of proton pump inhibitors (PPIs) and acid neutralizers. What should be a season of serene snowfall often turns into a period of medical dependence, highlighting the need for lifestyle adjustments. A structured routine, balanced diet rich in vitamin D, and mindful physical activity could prove instrumental in managing these seasonal health concerns. Additionally, maintaining stable calcium and magnesium levels helps in reducing neuromuscular tension, thereby preventing blood pressure-related headaches.

The Dopamine Deficit: A Generation at Risk

The younger generation, raised in an era of digital stimulation and instant gratification, faces a heightened risk of SAD due to excessive screen time. The constant exposure to artificial blue light disrupts melatonin secretion, leading to poor sleep cycles, further compounding depressive symptoms. The overstimulation from digital content creates a dopaminergic imbalance, reducing motivation levels and increasing susceptibility to anhedonia—a core symptom of depression. Dopamine-driven instant gratification weakens the brain’s ability to sustain focus and long-term goal-directed behavior, making individuals more prone to SAD and attention deficits. Social withdrawal and reliance on digital interactions exacerbate the isolation that winter already enforces. Without proactive measures such as structured physical activity, community engagement, and regulated screen exposure, this pattern may become an irreversible epidemic, making future generations even more vulnerable to seasonal mood disorders.

Embracing Winter: A New Perspective on SAD

Rather than perceiving winter as a period of suffering, shifting the narrative to embrace it as an opportunity for introspection and adaptation could be transformative. Kashmiris have long been known for their hospitality, yet during the winter, many retreat indoors, missing the opportunity to embrace the seasonal beauty that the region offers. The stark contrast between those who leave for warmer climates and those who stay highlights the severity of SAD. However, embracing the winter in Kashmir could offer an antidote to this psychological struggle. Kashmir is blessed with natural beauty, and exploring its own tourist spots—such as Gulmarg, Sonmarg, and the cable car rides—can offer therapeutic value. It is unfortunate that many Kashmiris, often overwhelmed by the challenges of winter, miss out on these opportunities. By bringing families and children to these picturesque destinations, we not only uplift our spirits but also strengthen the connection with our roots. Engaging in adventurous activities, like those offered by the tourism department, can rejuvenate the mind and body. Rather than feeling trapped by the season, we must embrace it as a chance to create memories, build resilience, and enhance mental well-being.

For those suffering from SAD, it is crucial to break the cycle of isolation. Face-to-face interactions with relatives, spending time outdoors, and partaking in these winter experiences can make a profound difference. By using this winter as a blessing, rather than a burden, we can reclaim our mental health. Winter need not be a time of despair—it can be a season of mindful survival, where knowledge and adaptation lead the way to a healthier, brighter future.

• The author  is a Master’s student in Clinical Psychology with a dedicated focus on Neural networks, brain chemistry, and their broader societal implications. He is also a committed  Social Activist and Mental health Advocate, raising awareness through Articles and public education. He can be reached at Umairvani07@gmail.com 

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