Česky
We’re talking to psychiatrist Dr Matěj Kasal from the Mental Health Rehabilitation Centre in Beroun about why darkness affects our mental health and what we can do to look after our mental wellbeing.
Doctor, why do so many people actually feel worse mentally with the arrival of autumn and winter? Is a lack of light really to blame?
Light is very important for our bodies. It affects not only how much we can see, but also our biological clock, sleep, wakefulness and general mood. Changes in the length of the day affect the functioning of our circadian rhythm – that is, the natural cycle of sleep and wakefulness.
When it remains dark for a long time in the morning and gets dark early in the afternoon, it can be more difficult for the body to maintain its usual rhythm. Some people experience greater tiredness, drowsiness, a drop in energy or a lower mood. This does not automatically mean they are suffering from depression. However, it is worth being aware of how the change of season affects us.
Is there such a thing as the autumn or winter blues? And when does it become a more serious problem?
A certain degree of seasonal mood fluctuation is quite common. You may feel more tired, less active and have a greater need for rest. This in itself is not an illness.
The situation is different if there is a recurring significant drop in mood, a loss of interest in things that used to bring us joy, prolonged tiredness, problems concentrating, or changes in sleep or appetite. If such symptoms persist and interfere with daily life, it may be seasonal affective disorder, a form of depression that occurs regularly at certain times of the year.
It is important not to underestimate how you are feeling. We do not have to wait until we feel really unwell before seeking professional help.
What can we do to compensate for the lack of daylight as effectively as possible?
The key is to try to get outside every day, ideally in the morning or around midday. Even when it’s overcast, natural light is usually much brighter than standard indoor lighting.
I recommend not focusing solely on the need to go for a workout or play sport. Sometimes a half-hour walk, walking to work, or a short visit to the park is quite enough. The important thing is to establish a regular routine.
It also helps to work near a window, to air the room during the day, and not to shut yourself away between four walls. We should view light as part of our daily self-care routine.
And what about light therapy lamps, which are often recommended these days for winter fatigue?
Light therapy can be a useful option for some people with seasonal depression. Special lamps with high light intensity, often around 10,000 lux, are used. However, it is important to distinguish between an ordinary lamp and a medically approved device designed for light therapy.
It is also advisable to consult a physician, as this method may not be suitable for everyone – for example, in cases of certain eye conditions, when taking specific medicines, or in the case of certain mental health conditions. Light therapy is not a one-size-fits-all solution to every problem.
Many people say they have no energy for anything in winter. They’d prefer to stay at home, wrap themselves in a blanket and wait for spring. How can we deal with this?
First and foremost, we shouldn’t force ourselves to perform at all costs. At the same time, however, it’s important to be careful not to gradually shut ourselves away in isolation.
When you’re lacking energy, you often wait for your motivation to return. But sometimes it’s the other way round: motivation only comes after you’ve been active. That’s why I recommend starting with small steps.
We don’t need to plan big trips or demanding sporting activities. We can set ourselves the goal of going for a short walk every day, phoning a loved one, or doing one pleasant thing just for ourselves.
It’s also important not to expect the same level of performance from ourselves in winter as we do when we have more energy. Resting is fine. The problem is more likely to be giving up, in the long term, on activities that used to bring us joy.
How important is physical activity?
A big one. Regular physical activity helps regulate stress, improves the quality of sleep and can have a positive effect on your mood. You don’t have to be a top athlete to benefit.
Simple activities such as walking, swimming, cycling, yoga or dancing work very well. Ideally, we should combine exercise with time spent outdoors so that we can make the most of the daylight at the same time.
And one more important thing: regularity is far more valuable than occasional bursts of intense exercise. Twenty minutes of exercise several times a week is better than a strenuous sporting session once a month.
Shorter days can sometimes lead to people becoming more withdrawn. How important are interpersonal relationships during this time of year?
Very important. Humans are social beings, and meaningful relationships are one of the key protective factors for mental health.
We don’t need to be around people all the time. However, we do need to have someone with whom we can share our joys, worries and ordinary everyday experiences.
Sometimes, simply arranging to meet up with someone on a regular basis can help. It could be breakfast together, a walk, a trip to the cinema or an evening over a cup of tea.
It is important not to cut ourselves off from the world simply because we don’t feel like it at the moment. It is precisely at times when we tend to isolate ourselves that relationships can be particularly important.
Should we learn to appreciate even the times when the sun isn’t exactly shining?
I think we should try to accept that every season has its own rhythm. We don’t have to be active, productive and in a positive frame of mind all the time.
Autumn and winter can be an opportunity to slow down, to focus more on ourselves, our family and the things we don’t have time for during the busier months.
It’s good to create your own little rituals to look forward to. Some people enjoy reading, others cooking, the sauna, music or evenings spent with friends. It’s not about forcing ourselves to love winter. It’s about being able to find something enjoyable in it.
How much can sleep affect our mental health? Is it true that we need more sleep in winter?
Sleep is absolutely essential for mental health. During the period of shorter days, our need for sleep may subjectively increase, but we shouldn’t completely change our daily routine because of this.
I recommend maintaining a regular bedtime and wake-up time, if possible even at weekends. In the morning, it’s good to expose yourself to daylight; in the evening, on the other hand, you should gradually wind down your body.
Before going to bed, we should limit work, stressful stimuli and spending too much time on our mobile phones. The bedroom should be a pleasant place intended primarily for sleep.
And what about food? We tend to eat more in winter, particularly sweet and high-calorie foods. Is this natural?
Some people do indeed experience an increased appetite during the winter months, particularly for foods rich in carbohydrates. This may be linked to mood swings, tiredness and daily routines.
I recommend a regular and varied diet, with plenty of vegetables, fruit, high-quality protein and healthy fats. However, we shouldn’t put ourselves under unnecessary stress over every piece of chocolate we eat.
Similarly, we shouldn’t regard alcohol as a means of improving our mood or helping us fall asleep. Whilst it may induce a feeling of relaxation in the short term, it impairs the quality of sleep and can exacerbate mental health issues.
How can we tell that this is no longer just ordinary autumn fatigue and that we should seek professional help?
It is important to monitor the intensity, duration and impact of these difficulties on daily life.
If a person has been feeling deeply sad for several weeks, has lost interest in their hobbies, has stopped socialising with friends, is having trouble sleeping, cannot concentrate or is unable to cope with everyday responsibilities, it is advisable to seek professional help.
We don’t have to wait until we’re completely exhausted. The sooner the problem is addressed, the better.
Psychiatric care is not just for people with serious mental health conditions. It is also there for those who are going through a difficult period and need help to regain their mental balance.
What treatment options are available today for seasonal depression?
It depends on the severity of the symptoms and the individual’s specific situation. Psychotherapy, such as cognitive-behavioural therapy, can help; for some patients, light therapy or treatment with antidepressants may also be effective.
Sometimes these approaches are combined. However, I definitely do not recommend starting or stopping medication without consulting a physician.
It is important to realise that depression is not a sign of weakness, a lack of willpower or simply a bad mood that can be easily overcome by positive thinking. It is a health problem for which there are treatment options.
If you were to recommend a few simple things that anyone could incorporate into their life to cope better with the onset of darkness, what would they be?
I’d start with some very ordinary things:
· Go outside every day. Even a short walk in daylight can be beneficial.
· Maintain a regular routine. Try to go to bed and get up at roughly the same time each day.
· Get active. Find a form of exercise you enjoy and can do regularly.
· Don’t isolate yourself. Stay in touch with family, friends and people you feel comfortable with.
· Treat yourself. Plan at least one enjoyable activity every day.
· Allow yourself some rest. You don’t need to fill every day with responsibilities and tasks.
· Listen to your body. If your mental health is getting worse, don’t put off seeking help.
And I’d like to add one more thing. Let’s not compare ourselves to others. We all react differently to changes in the weather and the seasons.
And what message would you give to people who are already feeling the autumn blues setting in?
Above all, I’d like to tell them that they’re not alone. There’s nothing wrong with not being alone. There’s nothing wrong with sometimes feeling tired, sad or lacking in energy.
We don’t have to be in a good mood every day. We don’t have to be constantly productive and smiling. The important thing is to know how to look after ourselves, recognise our needs and not be afraid to ask for help.
Try to create a daily routine during this time that includes plenty of light, exercise, rest and pleasant social interaction.
And above all, don’t forget that the darkness isn’t just something we have to endure. It can also be an opportunity to slow down, take a breath and pay more attention to ourselves.
Ten tips for mental wellbeing during the dark months
1. Seek out the light every day
Make the most of every opportunity to spend time outdoors in daylight.
2. Regular exercise
You don’t have to be a top-level athlete. Even a simple walk counts.
3. Good-quality sleep
Stick to a regular sleep routine.
4. Social connections
Maintain relationships and don’t shut yourself off from the world around you.
5. Small everyday pleasures
Find something to look forward to every day.
6. A varied diet
Make sure your diet is regular and balanced.
7. Time for yourself
Read, be creative, relax and pursue your interests.
8. Less digital noise
Treat yourself to moments away from your phone and social media.
9. Accepting your own emotions
You don’t have to be positive all the time. Allow yourself to have bad days too.
10. Don’t be afraid to ask for help
Long-term mental health issues deserve attention and professional care.
The arrival of darkness doesn’t automatically mean the arrival of a bad mood. Whilst we can’t influence the length of the day, the weather or the amount of sunshine, we can influence how we look after ourselves.
Perhaps autumn and winter are precisely the right time to learn to slow down, rest more, nurture our relationships and notice the little things that bring us joy.
After all, mental wellbeing isn’t just for sunny days. We can cultivate it even when it’s raining outside, the wind is blowing, and darkness is slowly settling in beyond the windows.
And sometimes, it really doesn’t take much – a walk in the fresh air, a pleasant encounter, a cup of warm tea, and the realisation that we don’t have to face everything on our own.
