Understanding and treating seasonal affective disorder in Hong Kong’s colder months

Difficulty: Summiteer (Level 3)

As the days get shorter and the weather turns colder, many Hongkongers are experiencing the “winter blues”.

Lolita Schmalenberg, a psychotherapist at Lifespan Counselling, said the change in mood could be a sign of Seasonal Affective Disorder (SAD).

“SAD is a type of depression connected to the changing seasons, and it usually affects people in [autumn] and winter when the daylight hours are shorter,” she said.

People receive less sunlight during cooler seasons, which can lead to a drop in serotonin, also known as the “feel-good” hormone. This can increase stress caused by things like schoolwork.

How to treat SAD

Treatment options for SAD include light therapy, which involves sitting near a light box each day. The box mimics natural outdoor light, and the activity helps balance the chemicals in the brain.

Another option is talk therapy.

In this treatment, a mental health expert can help patients feel better by teaching them healthy habits and improving their sleep.

People with SAD often feel down, get easily annoyed and have trouble focusing at school. They may lose interest in hobbies and feel sluggish, making everyday activities difficult.

SAD can be prevented by spending more time outdoors and eating more foods that are rich in vitamin D, such as salmon and mushrooms.Schmalenberg also suggested spending time with friends.

Barriers to getting help

The psychotherapist said a lack of awareness about mental health in Hong Kong often led to assumptions young people with SAD were lazy or uncooperative.

“This, in turn, affects how families approach the situation, leaving them questioning whether their child is genuinely struggling,” Schmalenberg noted. She stressed that SAD was very much a real disorder, and it was essential to get treated before symptoms worsened.

“If you have SAD, you need to know that it’s not because you’re lazy. Young people often get dismissed by adults … Don’t let anyone dismiss your struggles,” she said. “Speak to someone who can help you get treatment.”

Those who do not have healthy coping mechanisms may also look to unhealthy methods to find relief, according to Schmalenberg. This can include excessive gaming or skipping school.

Still, the city has shown some signs of improvement. The government has been focusing more on students’ mental health needs.

“By having open, frank discussions, and providing schools and counsellors with the necessary resources, we can create a more supportive environment for those who are struggling,” Schmalenberg said.

Use the puzzle below to test your knowledge of the vocabulary words in the story.

Quiz time

• Stop and think: A drop in serotonin can lead to increased stress. SAD also manifests in a lack of focus, feeling down, loss of interest in activities, tiredness, and getting easily annoyed.

• Think about it: Those with SAD should eat foods rich in vitamin D. They can also do types of therapy such as talk therapy and light therapy. They can also hang out with friends

• Answer this: She says that there is a lack of awareness around mental health, and therefore the problem might be dismissed. Because of a lack of awareness, people may not know the right way to cope with their symptoms.