**Every winter I feel irritable and depressed — what can I do?**

The shorter days and gloomy weather of winter can trigger more than just a fondness for cozy sweaters. For many, it can bring on a wave of irritability, low energy, and a general feeling of depression. This seasonal shift in mood, often referred to as the "winter blues" or Seasonal Affective Disorder (SAD), is a common experience, but knowing that doesn't necessarily make it easier to cope with.

To shed light on this issue and offer practical guidance, we spoke with a clinical psychologist who provided valuable insights into managing winter-related mood changes.

"The reduced sunlight exposure during winter months significantly impacts our bodies' natural rhythms," she explained. "It affects the production of serotonin, a neurotransmitter linked to mood regulation, and melatonin, which influences sleep patterns. This imbalance can lead to feelings of sadness, fatigue, and increased irritability."

So, what can you do if you find yourself struggling with these symptoms each winter? The psychologist offered several evidence-based strategies to consider.

Firstly, **prioritize light exposure**. "Even on cloudy days, try to spend some time outdoors during daylight hours," she advised. "Opening your curtains and sitting near a window can also make a difference." For those experiencing more severe symptoms, light therapy using a specialized SAD lamp can be beneficial. These lamps mimic natural sunlight and can help regulate melatonin and serotonin levels.

Secondly, **maintain a regular sleep schedule**. "Consistent sleep patterns are crucial for regulating your body's natural rhythms," she emphasized. "Try to go to bed and wake up around the same time each day, even on weekends, to promote better sleep quality."

Thirdly, **engage in regular physical activity**. Exercise is a natural mood booster, releasing endorphins that have mood-elevating effects. Even a short walk each day can make a significant difference.

Fourthly, **focus on maintaining social connections**. The isolation of winter can exacerbate feelings of loneliness and depression. Make an effort to connect with friends and family, even if it's just through phone calls or video chats.

Finally, the psychologist stressed the importance of **seeking professional help if symptoms are severe or persistent**. "If you're finding it difficult to cope with winter-related mood changes, don't hesitate to reach out to a mental health professional," she advised. "Therapy and medication can be effective treatments for SAD and other