How Hong Kong teens can beat SAD ‘winter blues’ and smile in any season
Lolita Schmalenberg says changes in weather can affect moods, but help is out there for students feeling down in the cooler months.
Seasonal affective disorder, or SAD, is a type of depression that comes and goes in a seasonal pattern. Photo: ShutterstockEvery week, Talking Points gives you a worksheet to practise your reading comprehension with exercises about the story we’ve written.
As the days get shorter and the weather turns colder, many Hongkongers are experiencing the “winter blues”.
Lolita Schmalenberg is a psychotherapist at Lifespan Counselling. She 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, and this can lead to a drop in serotonin, also known as the “feel-good” hormone.
“These factors can really affect a teenager’s emotional balance,” Schmalenberg said.
This can add to stress factors such as academic pressure and social anxiety.
Why are Hong Kong happiness levels down? Start by looking at education, expert says
How to treat SAD
Symptoms of the condition include having a constantly low mood, feeling irritable and struggling to focus at school. Those dealing with SAD may also lose interest in their hobbies and develop a feeling of sluggishness that makes everyday activities difficult.
Treatment can include light therapy. This involves sitting near a special light box for a short amount of time each day. The box mimics natural outdoor light, and the activity helps balance chemicals in the brain.
Another option is talk therapy. In this type of treatment, a mental health expert can help a patient with their mood by developing healthy behaviours and improving sleep patterns.
Teens with SAD can also try to take care of their symptoms by spending more time outdoors and adding foods that are rich in vitamin D to their diet. Salmon and mushrooms are two examples of foods you could try to eat.
Schmalenberg also suggested spending time with friends.
“It’s also a good idea to try to find activities to keep you socially connected every day. In-person activities are the best but even planning to have an ‘online hang-out’ with friends may help to lift the low mood,” she said.
Barriers to getting help
The psychotherapist said a lack of awareness about mental health in Hong Kong often led to assumptions teens 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 important to get treated before symptoms worsened.
“If you have SAD, you need to know that it’s not because you’re lazy. Teens often get dismissed by adults … Don’t let anyone dismiss your struggles,” she said.
“Speak to someone who can help you get treatment.”
Teens who do not have healthy coping mechanisms may also look to unhealthy methods to find relief, according to Schmalenberg. This can include substance abuse, excessive gaming or skipping school.
Still, the city has shown some signs of improvement. The government has been placing more focus on the mental health needs of students.
“By encouraging teens to have open, frank discussions, and providing schools and counsellors with the necessary resources, we can create a more supportive environment for teenagers who are struggling,” Schmalenberg said.
To test your understanding of this story, download our printable worksheet or answer the questions in the quiz below.