Shedding Light on Seasonal Affective Disorder (SAD)


As the days grow shorter and the temperature drops, many people find themselves grappling with a condition known as Seasonal Affective Disorder (SAD). In this blog, we will explore what Seasonal Affective Disorder is, its common symptoms, potential causes, and most importantly, effective strategies for coping with this seasonal challenge.

What is Seasonal Affective Disorder (SAD)?

Seasonal Affective Disorder is a type of depression that occurs seasonally, typically during the autumn and winter months. It is a misconception, however, that it’s only in the darker months, as some individuals may also experience SAD during the spring and summer.

The condition is believed to be related to changes in light exposure, which can disrupt our circadian rhythms and affect the production of certain neurotransmitters like serotonin and melatonin.

Common Symptoms of SAD

Low Mood: People with SAD often experience persistent feelings of sadness, hopelessness, and irritability.

Lethargy and Fatigue: Increased feelings of tiredness and a lack of energy are common SAD symptoms.

Changes in Sleep Patterns: Individuals with SAD may sleep more than usual (hypersomnia) or have difficulty sleeping (insomnia).

Weight Changes: Some may experience weight gain due to increased cravings for carbohydrates and sugary foods.

Difficulty Concentrating: SAD can affect cognitive function, making it harder to focus and concentrate on tasks.

Social Withdrawal: People with SAD may isolate themselves from social activities and friends.

Loss of Interest: Hobbies and activities that were once enjoyable may no longer hold appeal for those with SAD.

Potential Causes of SAD

While the exact cause of Seasonal Affective Disorder is not fully understood, several factors are believed to contribute to its development:

Reduced Sunlight: The decrease in natural sunlight during the fall and winter months can disrupt circadian rhythms and affect hormone production.

Biological Clock Disruption: Changes in light exposure can interfere with the body’s internal clock, leading to mood disturbances.

Serotonin Levels: Reduced sunlight exposure may lead to decreased serotonin levels, a neurotransmitter linked to mood regulation.

Melatonin Levels: Disrupted light exposure can also affect melatonin levels, leading to changes in sleep patterns.

Coping Strategies for Seasonal Affective Disorder

Fortunately, there are several effective strategies for managing and alleviating the symptoms of SAD:

Light Therapy: Light therapy, or phototherapy, involves sitting in front of a lightbox that emits bright, full-spectrum light. This exposure can help regulate circadian rhythms and boost mood. The use of a ‘wake up lamp’ which imitates light summer mornings has proved a game-changer for many sufferers.

Regular Exercise: Engaging in regular physical activity can help boost mood and reduce the severity of SAD symptoms, through the release of endorphins. It can provide a routine and get you out regularly in the evenings when you’d otherwise be stuck at home indoors. Group exercise and team sports are also a great way to socialise.


Dietary Changes: Consuming a balanced diet rich in fruits, vegetables, and whole grains can help stabilise blood sugar levels and reduce cravings for unhealthy foods.

Medication: In some cases, healthcare professionals may prescribe antidepressant medications to manage SAD symptoms. This is sometimes only required during the months you’re affected. As a GP said to one sufferer: “If you had winter asthma then we would give you an inhaler, you have SAD so we give you tablets to help for a few months.”

Counselling and Psychotherapy: Cognitive-behavioural therapy (CBT) and talk therapy can provide individuals with effective coping strategies and support.

Mindfulness and Meditation: Practices like mindfulness meditation can help reduce stress and improve overall well-being.

Create a Supportive Environment: Surrounding oneself with a supportive network of friends and family can make a significant difference in managing SAD.

Seasonal Affective Disorder is a challenging but manageable condition that affects many people during certain months of the year. By understanding its symptoms, potential causes, and adopting effective coping strategies, individuals can take control of their mental health and find ways to brighten even the gloomiest of winter days. If you or someone you know is struggling with SAD, seeking professional help and support is essential to ensure a brighter, happier future during the winter season.

If you think you’re being affected by SAD and would like further support, get in touch with us. We will help guide you to the best appropriate support.