Seasonal Affective Disorder (SAD)

1) What it is

Seasonal Affective Disorder (SAD) is a type of depression that usually appears during darker months, most often autumn and winter. It is linked to reduced daylight, disruption to the body clock, and changes in brain chemicals that affect mood.

2) What it feels like

• “Everything feels heavier in winter.”
• “I’m exhausted all the time.”
• “I want to hibernate.”
• “I lose motivation and interest.”

3) Common signs & symptoms

• low mood, sadness, tearfulness
• low energy and heavy exhaustion
• sleeping more than usual
• carb or sugar cravings and weight changes
• withdrawal from social activities
• loss of interest
• difficulty concentrating

4) Why it happens (causes & risk factors)

• reduced sunlight affecting serotonin and melatonin
• vitamin D changes
• disrupted circadian rhythm
• increased isolation during winter

5) Triggers

• shorter days and long nights
• staying indoors for long periods
• lack of routine
• poor sleep
• reduced activity

6) What helps now

• morning light exposure (10–20 minutes outdoors)
• consistent wake-up and sleep times
• gentle daily movement
• open curtains, sit near windows
• regular meals, hydration, reduce alcohol

7) Daily self-help support

• plan winter routines in advance
• schedule daylight activities
• maintain social contact
• track mood patterns

8) Professional treatment options

• CBT for depression
• light therapy (SAD lamps)
• GP support and medication if needed

9) Medication

Antidepressant medication may help moderate to severe SAD, prescribed by a GP.

10) Practical tips

• winter depression is biological, not laziness
• light exposure is treatment, not a luxury
• consistency matters more than intensity

11) When to seek urgent help

Urgent help if:

• mood drops severely
• functioning becomes difficult
• thoughts of self-harm appear

12) Where to get help (UK)

• NHS Talking Therapies
• GP support
• Mind information and guidance

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