A growing wave of science is helping explain why women are more likely to experience mood dips during the darker months. Research shows women have a higher risk of seasonal affective disorder (SAD), a form of recurrent depression that tends to flare as daylight wanes. This trend is especially relevant for Bangkok and Chiang Mai, where indoor work and urban living can limit sun exposure during the year’s shortest days.
For Thai readers, these insights matter beyond personal health. They spark conversations about cultural responses to mental well-being and how biological differences shape everyday experiences. A review of recent findings indicates women report mood declines in winter at higher rates than men, with many describing difficulty getting out of bed on gloomy mornings. This pattern is not limited to western populations; urban Thai lifestyles may create similar conditions for those predisposed.
Scientific explanations extend beyond environment. Research from respected institutions shows that hormonal factors interact with daylight changes to influence mood. Estrogen and other reproductive hormones can affect serotonin and melatonin pathways in the brain, making women more sensitive to reduced sunlight. Melatonin, which rises as days shorten, can disrupt sleep and circadian rhythms, contributing to depressive symptoms.
SAD is more than sadness. Symptoms often include oversleeping, low energy, carbohydrate cravings, and social withdrawal, which can affect work, family life, and friendships. While noticeable in regions with strong seasonal changes, evidence suggests that even tropical climates can experience SAD in people who are predisposed and who have limited light exposure due to indoor routines.
Coping strategies differ by gender. Studies note that many women turn to food to cope with winter mood changes, while others struggle with motivation. These patterns align with broader psychiatric findings that mood can be influenced by dietary habits when daylight is scarce. In Thailand, comfort eating—paired with cool weather—may resemble familiar dishes and traditional snacks, though Bangkok rarely experiences true winter.
Why this matters for Thai society. The cultural tendency toward quiet endurance and the stigma around mental health can hinder people from seeking help. Additionally, urban living—air-conditioned spaces, glass offices, and high-rise residences—often means less natural light, increasing the risk of mood changes for some individuals.
Recent research highlights that SAD most often affects women in their 20s and 30s, a group that makes up a growing portion of Thailand’s urban workforce. Distance from the equator remains a risk factor, but personal behavior that limits sun exposure can trigger SAD even at lower latitudes.
Evidence-based recommendations for tackling SAD emphasize light exposure. Bright light therapy has shown effectiveness for many individuals, and traditional outdoor time—especially in the morning—can provide meaningful benefits. Regular exercise, a balanced diet rich in vegetables and proteins, and vitamin D during months with limited sun also support mood. For those without access to specialized equipment, creating a bright, welcoming home environment and increasing window light can help cushion the impact of shorter days.
Psychotherapy, particularly cognitive-behavioral therapy tailored for SAD, and medications such as SSRIs can reduce symptoms. Dawn simulation, which mimics sunrise with gradually brightening light, offers another option for people who cannot easily increase outdoor time. Integrating these approaches with public awareness can improve support for those affected.
The cultural landscape in Thailand is evolving. Mental health discussions are becoming more common as public campaigns promote well-being. However, gaps remain in early screening, clinical training, and public understanding of SAD, especially in women’s health needs.
Looking ahead, urban development, climate patterns, and work trends will shape SAD in Thailand. Remote work could reduce commutes but limit outdoor activity, while air pollution in northern regions may further restrict time in natural light. Experts call for better national data on depression with seasonal variation, including gender-specific analysis, to help health services respond effectively.
Practical steps for readers:
- Seek morning sunlight when possible, such as outdoor breakfasts or walking to work.
- Keep a consistent daily routine to support the body’s internal clock.
- Include daily physical activity, even light tasks, early in the day.
- Favor fresh vegetables and proteins over high-sugar comfort foods.
- Talk openly about mental health with friends and family; seek professional help if low mood persists beyond two weeks.
- Encourage workplaces to adopt wellness practices that consider seasonal and environmental factors.
In short, evidence now clearly shows women are biologically and socially more at risk for seasonal mood changes than men. By applying these insights and raising awareness, Thai society can better support those affected and promote mental well-being for all seasons.