As the cool chill of winter replaces the blazing heat of Thai summers, a growing body of research is shining a spotlight on why women are more likely than men to feel a drop in mood and energy during the darker months. Recent studies confirm that women are significantly more susceptible to seasonal affective disorder (SAD), a form of recurrent depression that emerges as daylight hours shrink—a pattern particularly relevant for urban residents of Bangkok and Chiang Mai, where work culture and indoor lifestyles can limit exposure to natural sunlight during the year’s shortest days.
For Thai readers, the significance of these findings cannot be understated: not only do they mirror the struggles that many face in the winter months, but they also open conversations about cultural coping mechanisms, the importance of mental health, and how biological differences shape our experiences. According to a study highlighted in a recent YourTango wellness article, women are up to 50% more likely than men to report mood declines in winter, with 44% of women describing it as nearly impossible to get out of bed on cold, gloomy mornings—compared to just 30% of men expressing a similar struggle.
This discrepancy is not exclusive to Western populations. As Thailand increasingly follows global trends in urbanization, indoor working habits, and the use of air conditioning or heavily shaded spaces, understanding how seasonal changes affect mental health is becoming especially pertinent. The clinical and scientific explanation for why women suffer more intensely extends beyond simple environmental differences. According to research from The University of Utah Health and extensive literature summaries in medical publications such as StatPearls, the roots seem to lie in the intersection of hormonal, genetic, and psychological factors.
Experts note that the main culprit appears to be women’s heightened biological sensitivity to shifts in daylight and ensuing hormonal fluctuations. Estrogen and other reproductive hormones, which impact serotonin and melatonin pathways in the brain, make women especially reactive to decreases in sunlight. “Reduced sunlight can affect serotonin, a brain hormone that regulates mood, and fluctuating estrogens—which men don’t experience in the same way—also impact serotonin levels,” explains a psychiatrist from the Department of Psychiatry at a major US university (PMID: 30061743). Melatonin, a hormone that rises as daylight wanes, can disrupt sleep-wake cycles and circadian rhythms, further contributing to depressive symptoms.
The symptoms of SAD go beyond a simple sense of sadness. Sufferers often experience oversleeping, low energy, carbohydrate cravings, and a desire for withdrawal—all of which can negatively impact professional obligations, family responsibilities, and social connections. In countries with marked seasonal variation these risks are most pronounced, but research reveals that even in tropical settings like Thailand, lower light exposure during cloudy spells or periods of intense indoor activity can be enough to trigger similar patterns for those predisposed.
Interestingly, women’s coping mechanisms for SAD tend to differ from those of men. As cited in the YourTango article, 33% of women reported turning to food—especially high-calorie, carb-rich snacks—to alleviate their mood, while 37% found it hard to find motivation in winter months. These behaviors align with global psychiatric observations attributed to biological drives to boost serotonin through dietary means as light wanes (StatPearls 2024). In Thailand, similar cravings might be reflected in increased munching on comfort foods like khao man gai, fragrant noodle soups, or traditional sweets during “cold” spells, even as Bangkok never plunges into true winter.
Delving further into why women are more vulnerable, a comprehensive review published in Neuropsychopharmacology details how reproductive hormones influence the development and function of brain circuits responsible for mood regulation. These hormones not only modulate the activity of neurotransmitters, such as serotonin and dopamine, but also affect circadian rhythm regulation, neural connectivity, and immune responses. Women’s brains are consistently found to have stronger inter-hemispheric connectivity and greater sensitivity to emotional stimuli—traits that, though beneficial in many circumstances, may enhance susceptibility to environmental changes like reduced sunlight.
Why does this matter for Thai society? First, the cultural tendency toward stoicism and the enduring stigma around mental health challenges can make it much harder for women (and men) to admit struggles with low energy or mood. Traditionally, emotional distress is sometimes framed as kheun jai or attributed to merit-making needs, leading to avoidance or underreporting of symptoms. Secondly, the prevalence of urbanization and the shift towards an indoor lifestyle, whether in air-conditioned malls, glass-clad offices, or condominium towers, increases the risk of insufficient light exposure, exacerbating mood issues.
The latest findings indicate that SAD is most prevalent among women in their 20s and 30s—a cohort representing a growing segment of Thailand’s urban workforce. Distance from the equator is a classic risk factor, but experts stress that SAD, though first described in northern Europe and North America, can and does occur at lower latitudes when personal behavior reduces sunlight exposure (StatPearls 2024). Thai professionals who leave home before sunrise and return after sunset may inadvertently recreate the conditions that spark SAD.
Medical recommendations for combating SAD converge on a handful of evidence-based strategies. The most effective is exposure to bright light, which suppresses melatonin production and resets the circadian clock. Special 10,000-lux light boxes—commonly available in the West—have shown success rates of up to 85% among women with SAD (The University of Utah Health). For those in Thailand, simply spending more time outdoors in the morning—taking brisk walks in parks like Lumpini in Bangkok or along the moat in Chiang Mai—can deliver substantial benefits. Regular exercise, a protein- and veggie-rich diet, and vitamin D supplements during months of limited sun are also widely supported by clinical evidence.
Another promising avenue, especially relevant for Thais who may not have easy access to specialized equipment, is “nesting.” The act of creating a cozy, bright, and inviting space at home—clearing clutter, increasing window exposure, or even placing white flowers near workstations—can buffer the psychological impact of shorter days, as suggested in both high- and low-latitude studies.
Psychotherapy, particularly cognitive-behavioral therapy (CBT) adapted for SAD, and selective serotonin reuptake inhibitors (SSRIs) can also reduce symptoms (StatPearls 2024). One unique approach, dawn simulation—mimicking sunrise with gradually increasing light in the bedroom—has shown promise for those unable to adjust their outdoor time. These approaches, when combined with greater public awareness, can go a long way towards supporting those quietly suffering each year.
Historical and cultural influences are also at play: across Thai society, experiences of sadness or lack of motivation in the rainy or “cool” season have long been described in poetry, folk songs, and modern music. But only in the past two decades has there been a growing willingness to highlight mental health as a public health issue. With the government promoting campaigns like “สุขภาพจิตดี เริ่มที่เรา” (“Good Mental Health Starts With Us”), mental health literacy is improving, but substantial gaps remain in early screening, clinical training, and the public understanding of conditions like SAD—particularly those tailored to women’s needs.
Looking ahead, climate change, urban development, and changing work patterns are likely to alter the patterns of SAD in the Thai population. Increases in remote work could both reduce commutes and limit outdoor activity, while heightened air pollution during the “burning season” in northern provinces could further restrict time spent in natural light. Researchers echo a call for better national surveillance of depression with seasonal variation, especially gender-disaggregated data, so that health services can be prepared to support the most vulnerable.
For practical recommendations, Thai readers can focus on several strategies:
- Increase morning sunlight exposure whenever possible, such as breakfasting outdoors or commuting on foot.
- Maintain a consistent daily routine, including wake-up times and meal schedules, to reinforce the body’s internal clock.
- Incorporate physical activity, traditional sports, or even light housework early in the day.
- Consider dietary changes to limit high-sugar, high-carbohydrate “comfort foods” and instead emphasize fresh vegetables and proteins.
- Practice open dialogue about mental health with peers and family, and seek professional help if feelings of sadness, fatigue, and low motivation persist beyond two weeks.
- Advocate for workplace wellness programs that recognize the impact of environment and season on productivity and wellbeing.
In conclusion, the growing scientific consensus is clear: women are biologically, hormonally, and socially more at risk of developing seasonal affective disorder than men. But by harnessing the insights of recent research and increasing public awareness, Thai society can take active steps to reduce this gender gap, support vulnerable groups, and strengthen mental health for all—no matter the season.
Sources: YourTango Wellness Article, The University of Utah Health, StatPearls, Neuropsychopharmacology