Understanding Seasonal Affective Disorder (SAD) and How to Cope

We live in a time where a plethora of information is available at the click of your keyboard. Often this information is confusing, complicated and contradictory. This article is intended to simplify the varied information surrounding SAD and, hopefully, help you become more informed.

As the days grow shorter and the skies remain grey, many people notice a shift in their mood and energy levels. If you find yourself feeling persistently low, unmotivated, or exhausted during the colder months, you may be experiencing Seasonal Affective Disorder (SAD).

SAD is a type of depression that follows a seasonal pattern, typically beginning in autumn and lasting through winter. It can feel like an emotional and physical weight, making it harder to enjoy daily life or maintain usual routines. But while SAD can be challenging, there are ways to manage its effects and improve your well-being.

Though the exact causes of SAD are not fully understood, research suggests that reduced sunlight exposure plays a significant role. Shorter days and longer nights can disrupt the body's internal clock (circadian rhythm), leading to changes in mood and energy levels. A lack of sunlight can also result in lower serotonin levels—a neurotransmitter linked to mood regulation—and disrupt melatonin production, which affects sleep patterns and energy levels.

Symptoms of SAD

SAD symptoms can vary from person to person, but common signs include:

• persistent low mood or feelings of sadness

• lack of energy and increased fatigue

• difficulty concentrating

• increased sleep but feeling unrefreshed

• changes in appetite—often craving carbohydrates

• loss of interest in activities once enjoyed

• irritability or heightened anxiety.

If these symptoms persist for several weeks and significantly impact daily life, it may be helpful to seek support from a mental health professional.

Helpful Strategies

While SAD can feel overwhelming, there are effective strategies to help ease its impact. One of the best ways to counteract SAD is by increasing exposure to natural daylight. Try to spend time outdoors, especially in the morning, even if it's overcast. A brisk walk or sitting by a window with natural light can make a difference. Many people find relief with light therapy, which involves using a lightbox that mimics natural sunlight. Regular exposure (typically 20–30 minutes a day) can help regulate mood and improve energy levels.

Exercise is a powerful tool for boosting mood and reducing stress. Activities like walking, running or yoga release endorphins, which naturally improve mood and help combat fatigue. SAD can disrupt sleep and appetite, so maintaining a consistent routine is crucial. Try to go to bed and wake up at the same time each day and incorporate balanced meals to support overall well-being.

The instinct to withdraw from social interactions is common with SAD, but staying connected with loved ones can provide vital emotional support. Even small interactions, such as a coffee with a friend or a phone call, can help lift your mood. If SAD significantly impacts your life, therapy can be a valuable resource. Cognitive Behavioural Therapy (CBT) has been shown to help individuals manage negative thought patterns associated with SAD. Speaking to a therapist can also provide personalised strategies to navigate the winter months more effectively.

Seeking Help

SAD is more common than many people realise, and if you're struggling, it's important to know that support is available. Whether through lifestyle changes, therapy or simply reaching out to someone who understands, there are ways to navigate the colder months without feeling overwhelmed by them. If you’re finding it difficult to cope, speaking to a therapist can help you find practical strategies to manage SAD and regain a sense of balance. You don’t have to go through this alone support is here when you need it.

We have a wealth of well trained and experienced therapists at The Practice to help. Please feel free to contact us or call on 0333 0096 321 if you feel therapy can assist you.