Author: Hafisa Hassankutty (Clinical Psychologist – WELLKINS Medical Centre)

Winter in Qatar is a season many people eagerly wait for. The temperatures drop, the weather becomes pleasant and suddenly parks, beaches, Corniche walks and outdoor cafés come alive, replacing the long summer indoor period. Unlike countries with harsh, dark winters, Qatar remains beautifully bright and sunny, with plenty of opportunities to enjoy nature and social activities.

Yet, despite the enjoyable climate and active social scene, some individuals notice subtle but definite changes in their mood, energy levels, sleep patterns, or motivation when the cooler months arrive. These seasonal shifts are subtle but real and understanding their underlying causes, even in a sunny environment, can help us stay emotionally and psychologically balanced throughout the winter season. At Wellkins Medical Centre, we encourage proactive mental health awareness regardless of the enjoyable weather.

“It is essential that patients presenting with symptoms like excessive tiredness, carbohydrate cravings, oversleeping and persistent low mood during the cooler months be evaluated for Seasonal Affective Disorder (SAD). This is a medical condition requiring targeted psychological and clinical interventions and potentially Vitamin D supplementation or medication, to effectively manage the neurochemical imbalance.”

Understanding Depression: The Basics

It is crucial to differentiate normal sadness from a clinical mood disorder. Depression is more than occasional sadness or a bad day. It is a clinical condition that profoundly affects thoughts, emotions, behavior and day to-day functioning across major areas of life. For a formal diagnosis, symptoms generally need to last:

• At least two weeks, appearing every day or almost every day.
• Be present most of the day, showing a consistent shift from the person’s usual state.
• And interfere significantly with a person’s life or well-being, affecting work, relationships, or self-care.

Common symptoms include:

• Persistent low mood or feeling consistently flat and empty.
• Loss of interest or pleasure in almost all activities previously enjoyed (anhedonia).
• Fatigue or low energy that is not relieved by rest.
• Changes in sleep (sleeping too much, or conversely, having insomnia).
• Changes in appetite (significant weight loss or gain).
• Reduced concentration or difficulty making decisions.
• Feelings of hopelessness or excessive guilt disproportionate to circumstances.
• Irritability or restlessness.
• Social withdrawal and isolation.

Depression develops due to a complex combination of biological factors (like neurotransmitter and hormonal changes), psychological factors (like chronic stress, trauma, or negative thinking patterns) and environmental factors (such as seasonal changes or loss of routine).

Why Winter Can Influence Mood in Qatar

While Qatar does not experience the dark, sun-deprived winters seen in Europe or Canada that cause classic Seasonal Affective Disorder (SAD), seasonal transitions here can still influence emotional health but for different, often structural, reasons.

1. Shorter Daylight Hours

Even in sunny Qatar, the shift in seasons means winter days are noticeably shorter, with sunset occurring earlier. This earlier drop in light affects the body’s natural circadian rhythms, which in turn can influence the timing of sleep, feelings of energy, daytime alertness and overall sleep quality.

2. Changes in Routine

The period of winter often corresponds with local holidays, school breaks, frequent family gatherings and increased travel plans. These events, though enjoyable, can significantly disrupt established eating patterns, stable sleep schedules and overall daily structure, which are crucial anchors for emotional stability.

3. Increased Emotional Reflection

The end of the calendar year and the quiet pause of winter naturally bring a period of reflection about goals, professional progress, personal relationships and perceived personal challenges. For some people, this intense internal focus can create emotional vulnerability and intensify existing self-critical thoughts.

4. Social Pressures

The heightened visibility of festive seasons, social events and constant social media activity showcasing others’ perfect holidays can sometimes amplify underlying feelings of loneliness, isolation, or comparison, especially if someone is already struggling internally with their own life circumstances.

5. Underlying Vulnerabilities

Individuals who have a history of depression, a family predisposition to mood disorders, high chronic stress levels, ongoing personal difficulties, or past emotional instability may find seasonal transitions more challenging to navigate. This vulnerability makes them susceptible to mood shifts even when the external environment (like the weather) is pleasant and life feels active around them.

Sunlight Exposure: Qatar’s Natural Mood Booster

In colder, northern countries, doctors frequently recommend the use of artificial light therapy devices to compensate for the extreme loss of sunlight hours. In Qatar, thanks to our geographical location and climate, this sophisticated compensation is generally not necessary.

We receive abundant natural sunlight, which is readily accessible and can be utilized most effectively as a powerful, natural mood stabilizer.

How natural sunlight helps

• Regulates circadian rhythm by signaling to the brain when it is day and night.
• Improves serotonin levels (often called the ‘happiness hormone’) which directly supports mood stability.
• Balances melatonin production, which is essential for initiating and maintaining healthy sleep cycles.
• Enhances energy and concentration by promoting daytime alertness.

Practical sunlight tips

• Aim for 10–20 minutes of morning sunlight exposure, ideally between 7–10 AM, without protective sunglasses if possible (but avoid direct glaring at the sun).
• Keep curtains open during early morning hours to flood your indoor space with natural light.
• Try incorporating a short, brisk morning walk outdoors into your daily routine.
• Afternoon sunlight also helps regulate mood if morning exposure is not feasible.
• Avoid spending the entire day in closed, low-light indoor environments, which can inadvertently promote feelings of lethargy.

How to Protect Your Mental Health During Winter

Here are practical, evidence-based steps that can significantly support emotional well being and stability during the cooler months:

1. Maintain a Consistent Sleep-Wake Pattern

Your body thrives on regularity. Irregular sleep severely affects mood, concentration and energy levels. Prioritizing consistent bedtimes and wake-up times and reducing screen time before bed, helps regulate melatonin naturally.

2. Stay Physically Active

Winter offers the best season in Qatar for outdoor exercise. Even simple activities like a brisk daily walk, gardening, or outdoor yoga can significantly improve mood, reduce stress hormones and boost overall energy.

3. Eat Balanced, Nutritious Meals

Fuel your body effectively. Include plenty of fresh vegetables, fruits, whole grains, lean proteins and omega-3 rich foods (like fish or nuts) which are known to support brain health. Avoid relying heavily on simple sugars or excessive comfort foods, which can cause energy crashes.

4. Increase Natural Light Exposure

Make a conscious effort to maximize your exposure to natural daylight throughout the day. This consistent light acts like natural light therapy and actively supports both your mood and your sleep patterns.

5. Stay Connected

Spend quality time with supportive family and friends. Social connection is one of the strongest protective factors against depression and feelings of isolation, actively combatting the tendency towards social withdrawal.

6. Avoid Major Life Decisions During Emotional Lows

If you are feeling emotionally unstable, overwhelmed, or significantly low, it is wise to consider postponing big, irreversible decisions regarding career, relationships, or finance until your mood is steady and your clarity of thought returns.

7. Continue Your Medication if You Are Already on Treatment

This is an especially critical point for patient safety. If you are already on medication for depression or anxiety, the seasonal transition and winter period can be sensitive times. Even if you feel emotionally better, it is never advisable to stop or reduce your medication without explicit consent from your doctor. Most prescribing doctors prefer that patients continue their medication reliably through this crucial seasonal period and wait until after winter to consider any dosage changes. It is always safer to review such decisions with your psychiatrist or physician to ensure the timing is right and your progress remains stable.

Treatment Options When Symptoms Persist

If your symptoms continue for more than a couple of weeks or begin significantly affecting your daily life and functioning, professional support can make a profound difference.

Psychological Interventions

Cognitive Behavioral Therapy (CBT): Helps clients identify and challenge negative thinking patterns that fuel depression.

Behavioral activation: Focuses on increasing engagement in positive, rewarding activities to break the cycle of withdrawal and low mood.

Stress and emotion-regulation strategies: Provides concrete tools to manage overwhelm, anxiety and intense emotional responses.

Psychoeducation: Offers patients essential understanding about their condition and treatment process.

These structured approaches help reshape maladaptive thought patterns, build healthier, more resilient routines and strengthen effective coping skills for long-term emotional management.

Medical Interventions

For moderate to severe cases, specific medication (antidepressants) may be a necessary component of treatment but all such decisions should always be made in close consultation with a psychiatrist or prescribing physician who can monitor progress and side effects.

Most people achieve the best outcomes and sustained relief through a combination of tailored therapy, committed lifestyle adjustments and supervised medical care when needed.

When to Seek Help

It takes courage to recognize the need for help, but early intervention is key to faster recovery and preventing symptoms from escalating.

Seek professional support from the mental health team at Wellkins Medical Centre if you notice:

• Persistent sadness or emptiness lasting weeks.
• Loss of interest or pleasure in life.
• Significant changes in appetite or sleep.
• Difficulty functioning at work or home.
• A debilitating lack of energy.
• Intense feelings of hopelessness or thoughts of self-harm.
• Significant social withdrawal and isolation.
• Increased irritability or anxiety.

Depression is not a weakness or a character flaw. It is a treatable medical condition. Reaching out for professional help is a powerful sign of awareness, self-care and courage. At Wellkins Medical Centre, we are here to connect you with the resources and support needed for the journey toward healing. Taking the step to seek help is the hardest, yet most impactful, action you can take and you don’t have to take it alone.

Read more: https://wellkins.com/psychology-counselling/

Disclaimer: This blog is for informational purposes only and should not replace professional medical advice.