By: Arshid Qalmi
Kashmir, often celebrated as ‘Paradise on Earth,’ transforms into a snow-covered wonderland during winters. The extreme cold, heavy snowfall, and long nights are unique to this Himalayan region. However, behind this picturesque scenery lies a harsh reality: the profound impact of prolonged winters on the mental health of its inhabitants. For many Kashmiris, the challenges of this season are not just physical but deeply psychological, exacerbated by the region’s geography, culture, and socio-economic conditions.
Seasonal Affective Disorder (SAD) is a type of depression triggered by the reduced exposure to sunlight during the winter months. Kashmir, with its geographic position and extended winter season, creates conditions that make SAD particularly prevalent. Shortened daylight hours, coupled with overcast skies and heavy snowfall, reduce exposure to natural light. In areas surrounded by towering mountains, sunlight might not reach entire villages for weeks.
People experiencing SAD often feel persistently tired, hopeless, and disinterested in daily activities. This psychological weight is compounded by the fact that winters in Kashmir can stretch well beyond four months.
The long winters also disrupt social life, agricultural activities, and the sense of routine, leaving residents especially vulnerable to depression. The interplay of climate, culture, and limited mental health awareness makes addressing SAD a critical issue in Kashmir.
One of the most significant consequences of Kashmir’s extreme winters is the isolation caused by heavy snowfall and poor infrastructure. Many villages become inaccessible for weeks or months. This isolation not only prevents access to essential services but also severs social and emotional connections.
In Kashmiri culture, social gatherings such as mehfil (informal poetry recitations), Kangri parties (gatherings around traditional fire pots), and weddings are central to community bonding. During winters, these activities are significantly curtailed, leading to feelings of loneliness and Isolation, particularly for elderly residents living alone or individuals already battling mental health conditions, can intensify feelings of abandonment and hopelessness. Women, often confined indoors due to cultural norms, experience heightened stress and limited outlets for social interaction.
Winters in Kashmir are synonymous with economic hardship, especially for families relying on agriculture or daily wages. The agricultural off-season, combined with the halt in construction and other outdoor work, leaves many without income. Artisans, who craft traditional Kashmiri items like pashmina shawls, also face challenges due to limited demand during winters.
The costs of heating (firewood, LPG, kerosene, or electric heaters), warm clothing, and winter-specific foods strain family budgets. For low-income households, meeting these demands creates chronic stress and anxiety. Many men migrate to cities like Jammu or Delhi during winters in search of work, leaving families behind to face the harsh conditions alone, often leading to increased emotional and financial burdens on women.
Vitamin D, often called the “sunshine vitamin,” is crucial for mood regulation and mental health. In Kashmir, the lack of sunlight during winters leads to widespread Vitamin D deficiency. Deficiency symptoms include fatigue, irritability, muscle weakness, and, most importantly, depression. These effects are especially pronounced in women and children, who tend to spend more time indoors. Traditional Kashmiri diets, though high in fats to combat the cold, often lack foods rich in Vitamin D, such as fortified cereals or fatty fish. Addressing this deficiency is critical to improving the region’s overall mental health, especially during winters. The long nights and harsh weather of Kashmir disrupt natural circadian rhythms, leading to sleep disturbances. The limited daylight hours make many residents oversleep, reducing their productivity and creating a sense of lethargy. Poor heating, crowded living spaces, and the physical discomfort of the cold often lead to fragmented sleep. This lack of restorative sleep can increase irritability and worsen existing mental health conditions. For children and adolescents in Kashmir, winters pose unique challenges. Schools often shut down for two to three months during extreme winters, leaving children with little to no structured activities. The digital divide exacerbates the problem, as rural areas lack reliable internet access for online classes. Adolescents often feel restless and unmotivated during the long winter break. The lack of social interaction and physical activity can lead to boredom, irritability, and in some cases, anxiety or depression. Parents, too, face the challenge of keeping their children engaged and productive during these months, adding to their stress.
Kashmiri women face distinct mental health challenges during winter, often overlooked in broader discussions. Fetching firewood, maintaining the kangri, and cooking winter-specific meals require significant physical effort. These tasks, performed in freezing conditions, can take a toll on mental and physical health. Women often lack the opportunity to socialize during winters, leading to feelings of isolation and frustration. Mothers, in particular, may struggle to balance their own mental health while managing household stressors.
Despite these challenges, Kashmiris have developed resilience and coping mechanisms unique to their culture.
Using lightboxes can help combat SAD by mimicking sunlight exposure. Activities like group storytelling, singing, or poetry sessions around the kangri can provide emotional support. Incorporating foods rich in Vitamin D, like fish, eggs, and fortified cereals, can improve mood and energy levels. Winter sports like skiing or simple indoor exercises can help release endorphins, alleviating stress and depression. Faith and spirituality are deeply rooted in Kashmiri culture. Many residents find solace in prayer, meditation, and communal religious gatherings.
Ensuring reliable road connectivity, electricity, and communication can reduce isolation. Establishing winter specific mental health programs and clinics in remote areas can provide timely support. Winter schooling programs or digital literacy campaigns can keep students engaged. Educating the public about SAD, Vitamin D deficiency, and stress management can help reduce stigma and encourage help-seeking behavior.
While the winters in Kashmir are undeniably beautiful, they come with a unique set of challenges that profoundly affect mental health. By understanding the interplay of geography, culture, and socio-economic conditions, it is possible to create strategies that not only mitigate these challenges but also empower the people of Kashmir to thrive during the colder months. Combining traditional resilience with modern interventions can turn the winter season into a time of growth, connection, and mental well-being.
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