Seasonal Depression Across Cultures: Exploring the Intercultural Dimensions of Seasonal Affective Disorder

By understanding seasonal depression from a broader perspective, we can find new ways to take care of ourselves and each other. 

What Is Seasonal Affective Disorder (SAD)? 

Seasonal Affective Disorder, or SAD, is a type of depression that comes and goes with the seasons. It’s most common during autumn and winter when there’s less sunlight. 

People with SAD often feel tired, have low energy, eat more than usual, and feel sad. 

Interestingly, some people experience a different kind of SAD during summer, linked to heat or humidity. However, this article focuses on winter SAD, which is more common in places with big seasonal changes in sunlight. 

Scientists believe SAD happens because less sunlight disrupts your body’s natural clock (called your circadian rhythm) and lowers levels of serotonin, a chemical in your brain that helps you feel good. But it’s not just about biology—our habits, environment, and culture can also influence how we feel in the darker months. 

How to combat lack of sunlight: cultural wisdom and self-care. 

Medieval Europe: Melancholy and Darkness
Hundreds of years ago, people in Europe didn’t think of winter sadness as a medical problem. Instead, it was seen as a natural part of life. They used the word "melancholy" to describe feelings of sadness and tiredness during the darker months. 

Winter symbolised old age and endings, while spring represented childhood and new beginnings. This perspective accepted seasonal sadness as something normal, not something to “fix.” 

A lesson that can be taken from this is that acceptance can be a first step in change, when you realise that you are facing a common issue due to lack of light, you may be able to find your own personal meaning for the experience that links to your cultural, spiritual or personal beliefs.  

Scandinavia: Finding Comfort in Hygge
In countries like Denmark and Norway, where winter darkness lasts for months, people embrace a concept called hygge (pronounced hoo-gah). Hygge is about creating a cozy, warm atmosphere—think candles, soft blankets, delicious food, and spending time with loved ones. 

Instead of dreading winter, many Scandinavians see it as a time to slow down, rest, and connect. As was common in medieval times, Scandinavian culture suggests that the sadder, more tired and slowed down feelings are understandable at this time of year and embraces ways of compassionately tending to these feelings without considering them to be an illness.  

Japan: Living with Purpose through Ikigai
In Japanese culture, slowing down and feeling sad around winter is seen as part of a wider quality of being sensitive to the transience of things, and being able to connect with empathy towards nature. It forms part of literary traditions called Mono no aware. 

The Japanese idea of ikigai, or “reason for being,” can also help during difficult seasons. Ikigai encourages people to focus on what brings them joy and purpose, like daily rituals, hobbies, or time with friends. Even small actions, like making tea or appreciating the beauty of nature, can help people stay grounded and positive in winter. 

 

Why Do Some Cultures See SAD Differently? 

Some cultures see SAD as a medical condition, while others think of it as a natural part of life. Why? One reason is that modern life separates us from nature. 

In many industrialised countries, we live by work schedules and routines that don’t match natural cycles of light and dark. This disconnect can make seasonal mood changes feel harder to manage. But in cultures where people adapt their activities to the seasons—like using hygge in Scandinavia or mindfulness practices in Japan—people often see these mood changes as normal and even meaningful. 

How Can Therapy Help with SAD? 

Clinical Psychologists are trained to take a biopsychosocial approach and consider multiple perspectives. You may want to enlist a Clinical Psychologist to help you look at the whole picture—your biology, environment, and habits. They may use approaches like: 

• Narrative Therapy: Exploring how the stories we tell about our experiences shape how we feel. 

• Compassion-Focused Therapy: Learning to be kinder to yourself during tough times. 

• Eco-Therapy: Using nature to help improve mood and energy. 

• Existential Therapy: Finding deeper meaning and purpose in life’s challenges. 

• Cognitive Behavioural Therapy: Finding ways to get your motivation back.  

If your symptoms are affecting your daily life, reaching out to a mental health professional can make a big difference.  

 

Practical Tips for Managing SAD 

Drawing from cultural and scientific insights, here are some strategies for addressing SAD: 

Light Therapy
Use light therapy during meaningful rituals, such as morning meditation, journaling, or crafting, to integrate it into your daily rhythm. 

Ritualise the Seasons
Borrowing from traditions like hygge or ikigai, create seasonal rituals to reconnect with nature’s cycles. Cozy evenings by the fire, storytelling during winter, or quiet reflection in autumn can transform seasonal mood shifts into enriching experiences. 

Reframe Your Perspective
Think of ways to validate yourself or others who experience seasonal depression. It makes sense to feel this way, we have evidence that human beings have been impacted by the changes in light for hundreds of years, and possibly had to find ways going back to the beginning of our evolution. We have always needed to find a way to make meaning of these experiences. 

One consistent method that seems to have helped culturally is to see this as an opportunity for reflection and connection. How could you be kind to yourself and find ways to include creativity, mindfulness, or connection with loved ones in your autumn and winter schedule? 

Seek Community
Many cultures emphasise communal activities to combat isolation, such as winter festivals or shared meals. Engaging with others can create emotional warmth during colder months. 

The sadness and fatigue may generate thoughts that encourage you to stay inside or keep to yourself. It can help to know that throughout history, people have relied on connection to get themselves through the winter months, and you deserve this too.  

The Role of Climate Change in additional anxiety  

Climate change adds a new layer of complexity to SAD. As Bodden et al. (2024) note, unpredictable weather patterns and disruptions in light cycles can exacerbate seasonal mood challenges and contribute to eco-anxiety. 

Be kind to yourself if you notice that you find climate related changes to the seasons to be anxiety provoking and stressful.  

Embracing SAD with Cultural Wisdom 

Seasonal Affective Disorder is not just a medical condition but also a part of the human condition that has been understood by different cultures as being meaningful. Practices like hygge and ikigai illustrate how cultural traditions can transform seasonal sadness into opportunities for connection, mindfulness, and joy. 

By exploring these perspectives, we can view SAD through a more compassionate lens and reclaim a connection to nature.  

Reflection Question: How does your community or culture approach the darker months? Share your seasonal traditions in the comments below. 

References 

• Bodden, C., et al. (2024). Geographies of SAD: Making Light Matter.  

• Harrison, S. (2004). Emotional Climates: Ritual, Seasonality and Affective Disorders. Journal of the Royal Anthropological Institute, 10, 583–602.  

Author Bio

Eve Meredith da Silva is a Clinical Psychologist at The Oak Tree Practice. Her qualifications include a Doctorate in Clinical Psychology and a Post Graduate Diploma in Child and Young People Cognitive Behavioural Therapy.