We Spoke To An Expert About Coping With Seasonal Affective Disorder
4 pm sunsets are officially a thing again, and temperatures are dropping seriously low while we feel the first ushering of snow, wind and even stormy weather. And while Christmas spirit may be high and London’s best lights are all out on display, there’s no denying that the winter blues can also creep in.
We chatted with Abigail Holman, a qualified counsellor and a registered member of the British Association for Counselling and Psychotherapy (MBACP), to talk about what exactly Seasonal Affective Disorder is and how we can take steps to cope with it.
What exactly is Seasonal Affective Disorder (SAD)?
Seasonal Affective Disorder, or SAD, is a type of depression that follows a seasonal pattern, most often occurring during the autumn and winter months. It’s commonly linked to the lack of daylight during these seasons, which can disrupt mood-regulating chemicals in the brain. As a result, people with SAD may experience a range of depressive symptoms, including low mood, irritability, and fatigue, often worsening as the days become shorter.
What are the symptoms that you might be suffering from SAD?
Symptoms of SAD can feel a bit like regular depression but with a seasonal twist. People often report feeling persistently low or having less energy than usual. You might also notice changes in sleep patterns—either wanting to sleep more or struggling to wake up.
Symptoms of SAD can feel a bit like regular depression but with a seasonal twist.
Cravings for carbohydrates and comfort foods are common, as is feeling more withdrawn or struggling with concentration. SAD is more than just feeling ‘a bit down’ during winter—it can deeply impact daily life and relationships.
What steps can we take to cope with SAD or prevent it altogether?
To reduce the impact of SAD, it’s essential to increase exposure to natural daylight. Simple changes, like taking a walk during your lunch break or sitting near windows whenever possible, can make a difference. You might also consider taking Vitamin D supplements, especially in countries with long winters, as they can help offset the lack of sunlight. Planning ahead for the winter months can be really beneficial. Try to notice any shifts in your mood and energy as the seasons change, and act early if you notice a dip.
Establishing a consistent routine—regular sleep patterns, healthy eating, and exercise—can help keep your mood stable. Additionally, finding small ways to keep active and stay connected, both socially and with activities that bring you joy, is important for maintaining your emotional balance through the darker months.
Can you explain how light therapy works and if it is recommended?
Light therapy is a common treatment for SAD, and it involves using a special light box to mimic natural daylight. The idea is that regular exposure to this bright light—usually in the morning—can help regulate your mood and improve sleep patterns.
Light therapy is a common treatment for SAD, and it involves using a special light box.
It’s a safe and generally effective option for many people, though it’s always best to check with your GP to ensure it’s suitable for you. For some, light therapy is a valuable part of their overall treatment plan.
Are there any other effective therapies or solutions you can suggest?
Both talking therapy and Cognitive Behavioural Therapy (CBT) can be highly effective in managing the symptoms of SAD. Talking therapy provides a safe space to explore feelings, discuss your experiences, and understand how seasonal changes impact your emotions and relationships. It focuses on offering emotional support and helping you make sense of your feelings. CBT is a more targeted approach, aimed at identifying and changing the negative thought patterns that may arise during the darker months. By helping to reframe your thinking, CBT can break the cycle of low mood that often accompanies SAD. In some cases, medication may also be recommended to help regulate mood. A therapist or GP can help determine the best approach based on individual needs.
By helping to reframe your thinking, CBT can break the cycle of low mood that often accompanies SAD.
Is there any food, ingredients or drinks you recommend incorporating in your diet?
Nourishing your body can help support your mental health. Omega-3-rich foods like oily fish, chia seeds, and flaxseeds are often recommended for supporting brain function. Whole grains, fruits, and vegetables packed with vitamins like vitamin D, B12, and folate can also help. Staying hydrated is key too, as even slight dehydration can affect mood and energy levels. Some people find that a vitamin D supplement is beneficial, especially during winter when sunlight exposure is minimal.
Do you think there needs to be more awareness about the seriousness of SAD?
There’s definitely been more awareness about SAD in recent years, which is helping people recognise the symptoms and seek support. However, the shift toward homeworking has also impacted many of us—without a daily commute or regular outdoor breaks, we’re often not getting enough daylight or exercise, which can worsen SAD symptoms. While awareness has improved, there’s still more work to be done in acknowledging just how serious SAD can be. It’s more than just a seasonal dip in mood—it can have a real impact on mental health, and more awareness could encourage earlier intervention.
What’s the most common sign that someone is suffering from SAD?
One common sentiment I hear from people struggling with SAD is, “I’m just not feeling like myself.” It’s as though a fog descends, and it can be hard to pinpoint why everything feels more challenging. That’s why it’s so important to connect with the people and activities that bring you joy and a sense of normality. Often, it’s those small, meaningful moments—whether it’s catching up with a friend, getting some fresh air, or doing something creative—that help people feel more like themselves again.
One common sentiment I hear from people struggling with SAD is, “I’m just not feeling like myself.”
Do you have any helpful resources for those struggling with SAD?
Yes, there are some great resources out there for anyone struggling with SAD. The NHS provides information on symptoms and treatment options. Mind, the mental health charity, has a detailed guide on managing SAD and other forms of depression. If you’re considering light therapy, it’s worth looking into certified light boxes and speaking with your GP. And of course, seeking out a counsellor can provide invaluable support.
For more information on Seasonal Affective Disorder, visit the NHS website.
