The monsoonal blues: Navigating mental health in the season of rain

The arrival of the monsoon season brings a welcome respite from the scorching summer heat. However, for a significant portion of the population, this climatic shift coincides with a decline in mental well-being.

"Research and anecdotal evidence suggest a significant correlation between the onset of the monsoon season and mental well-being, often referred to as 'monsoon blues.' Fluctuating weather conditions, including heavy downpours, lightning, thunder, and flooding, contribute to feelings of uneasiness. The varying humidity levels during monsoons can disrupt body temperature regulation, leading to feelings of heat, reduced energy, and fatigue. Higher humidity levels can also affect mood, causing lethargy, lack of motivation, and irritability due to physical discomfort like excessive sweating and sticky skin," explains Janvi Rathore, therapist at The Mood Space.

She goes on to list the varied challenges that come along. "The moisture in the air may exacerbate breathing difficulties, asthma symptoms, and allergies. The rapid temperature shifts common in monsoon can trigger headaches or migraines, further impacting mood and energy levels. Challenges such as excessive flooding, prolonged commute times, and traffic congestion make navigating the outdoors daunting."

Recent research indicates a rise in the prevalence of depression, anxiety, and seasonal affective disorder (SAD) during these months. The mental health expert delves into the reasons, "Reduced sunlight exposure during rainy periods can contribute to Seasonal Affective Disorder (SAD). Overall, rain limits outdoor activities, dampens spirits, disrupts routines, and fosters feelings of boredom or restlessness due to decreased social interactions and outdoor enjoyment." This disruption, coupled with the limitations on outdoor activities and potential changes in routine, can negatively impact mood, energy levels, and social interaction.

However, by practising self-care practices, exploring mindful activities, and understanding when to seek professional support, we can take control of our mental health. The therapist delves into the impact of monsoon on mental health, seasonal affective disorder, and lists practical tips for individuals to navigate the monsoon season with resilience.

Demystifying Seasonal Affective Disorder
"Seasonal Affective Disorder (SAD) is a subtype of major depressive disorder characterised by recurrent depressive episodes linked to specific seasons, such as winter or monsoon periods. Symptoms include persistent low mood, loss of interest, fatigue, and disrupted sleep patterns lasting for at least two consecutive years and impairing daily functioning," explains Rathore.

Norman Rosenthal, a physician who noticed his productivity decline during winters, pioneered research on SAD alongside Al Lewy and Tom Wehr, highlighting the effectiveness of bright light therapy in managing seasonal mood changes.

Rathore tells us that SAD arises from reduced sunlight exposure during certain seasons, disrupting the body's circadian rhythm and serotonin production, which regulates mood. She adds, "Geographically, it is more prevalent in regions with distinct seasonal variations and fewer daylight hours, especially at higher latitudes. Women are more commonly affected than men, with young adults, particularly those aged 18 to 30, at higher risk."

Enhancing well-being in seasonal transitions: Holistic treatments for seasonal affective disorder
Seasonal Affective Disorder (SAD) symptoms often improve with seasonal changes, but effective treatment strategies can help manage its severity. "Light therapy, involving exposure to bright light mimicking sunlight for 20-30 minutes daily, helps regulate hormones and alleviate depressive symptoms associated with SAD. Regular physical activity for 30 minutes daily can also mitigate symptoms by boosting mood. Maintaining adequate Vitamin D levels through supplementation or sunlight exposure positively impacts mental health overall," says Rathore.

Regulating sleep patterns is beneficial, as disrupted sleep is common in SAD. She also bats for Cognitive-behavioural therapy (CBT) and other psychotherapeutic approaches, "They assist in developing coping strategies and challenging negative thought patterns associated with SAD. Mindfulness practices such as meditation and deep breathing reduce stress and enhance emotional resilience, complementing other treatments effectively."

In summary, combining light therapy, regular exercise, Vitamin D maintenance, sleep regulation, and psychotherapy significantly aids in coping with Seasonal Affective Disorder, promoting better mental health during affected seasons.

Navigating mental health during monsoon: Risks and resilience
While monsoon showers bring relief there are also many ways it can be detrimental to one's mental health. "Weather conditions and uncertainties associated with heavy rains and storms during the monsoon season can worsen anxiety and can result in Generalised Anxiety Disorder (GAS). For individuals experiencing Social Anxiety Disorder, the changes in daily routines and outdoor activities due to heavy rains may increase their tendency to isolate themselves and avoid social interactions, potentially exacerbating their symptoms," shares Rathore.

She poses that monsoon-related disasters such as floods, landslides, or property damage can amplify symptoms of Post Traumatic Stress Disorder (PTSD) in individuals who have previously encountered traumatic events. "The upheavals in daily routines, shifts in lifestyle, and challenges brought about by the monsoon season can precipitate Adjustment Disorders, marked by emotional and behavioural symptoms that significantly impact the well-being," says Rathore.

Weathering the storm: Practical tips for boosting well-being
The seasonal shift brought by the monsoon, while refreshing, can present challenges for mental well-being. This period calls for prioritising positivity and emotional resilience. The expert shares some practical tips to navigate the season with a sunny disposition:

Embrace the power of nature
• Nature walks: Take a moment to appreciate the natural beauty surrounding you. A walk in the gentle drizzle or simply sitting by the window to enjoy the calming sound and sight of raindrops can significantly uplift your spirits.
• Indoor greenery: Enhance your living space with indoor plants or create a small herb garden. Bringing elements of nature indoors can improve your mood and create a more nurturing environment.

Stay active and connected
• Indoor workouts: Combat feelings of isolation and boost your mood with indoor activities. Consider yoga, home workouts, dance routines, or following fitness videos. Exercise helps release endorphins, improve mood, and enhance overall well-being.
• Virtual connections: Limited outdoor activities during the monsoon shouldn't mean isolation. Stay connected with friends, family, and colleagues through video calls, messaging apps, and social media. These virtual connections alleviate loneliness and maintain strong relationships.
Fuel your body and mind
• Nutrient-rich diet: Prioritise foods rich in antioxidants, vitamins, and minerals. These nutrients play a vital role in supporting mental well-being and emotional resilience.

Embrace indoor activities and hobbies
• Creative pursuits: Engage in activities that bring you joy and a sense of fulfillment. You can also explore hobbies like reading, cooking, painting, playing music, or learning new online skills. These activities are not only mentally stimulating but also provide a sense of accomplishment and enjoyment.
Structure and mindfulness for peace
• Daily routine: Establish a daily routine. This provides structure and purpose, helping maintain stability and reduce feelings of loneliness. A routine also ensures you prioritise activities that are important for your well-being.
• Mindfulness practices: Integrate mindfulness techniques like meditation, deep breathing exercises, or progressive muscle relaxation into your daily routine.
These practices significantly reduce stress, enhance emotional resilience, and promote a sense of calm and well-being.

By incorporating these tips into your monsoon season routine, you can effectively combat the "monsoon blues," prioritise mental health, and embrace the season with a positive outlook. Remember, practising self-care and self-compassion is crucial. Taking proactive steps to nurture your mental and emotional health is key to managing isolation effectively.

Disclaimer: This information does not replace professional medical advice. Consult a qualified specialist or your physician for personalised guidance.