Do you feel ‘The Winter Blues?’ You’re not alone!
In fact, SAD is believed to affect around 2 million people in the UK and more than 12
million across Northern Europe and it can affect people of all ages, including
children. This week marks National Self Care Week (17–23 November), serving as
a reminder to prioritise your mental and physical wellbeing, take steps to look after
yourself, and seek support if you notice seasonal changes in your mood or energy
levels.
What is SAD?
SAD stands for Seasonal Affective Disorder, which is a form of depression that
follows a seasonal pattern, most often emerging during the autumn and winter
months when daylight hours are reduced. While symptoms typically ease or
disappear in spring and summer, SAD can significantly affect your mood, sleep,
appetite, and energy levels. This can impact every area of daily life, from
relationships and social activities to work, school, and your overall self-esteem.
You may find yourself feeling completely different compared with the summer
months, and you’re not alone. The “winter blues,” or SAD, is thought to affect around
2 million people in the UK and more than 12 million across Northern Europe. It can
impact individuals of any age, including children.
Common Symptoms May Include:
Low mood or persistent sadness
Fatigue or low energy
Tension and stress
Sleeping more than usual, or difficulty sleeping
Increased appetite or craving carbohydrates and sugary foods
Overeating and weight gain
Unexplained aches and pains
Loss of motivation or interest in usual activities or carrying out daily tasks
Feeling hopeless, sadness, guilt, anxiety, apathy or irritability
Why Does it Happen?
Reduced exposure to natural daylight can disrupt the body’s circadian rhythm, or the
‘internal body clock’, and cause a biochemical imbalance in the hypothalamus, which
is the part of the brain that regulates key functions such as appetite, sleep, body
temperature, and hormone release. This disruption can lead to low mood, reduced
energy, changes in appetite, and difficulties in daily functioning.
Lower sunlight exposure can reduce serotonin and vitamin D levels, both of which
play a key role in regulating mood, and this can contribute to feelings of depression.
At the same time, melatonin, the hormone that controls sleep, may be produced in
higher amounts during the darker months, causing tiredness, oversleeping, and
lethargy.
We all respond differently to changes in the seasons and weather. Some people may
feel particularly uncomfortable in very hot or very cold temperatures, which can
contribute to developing depression or make existing depression worse. While SAD
is most commonly associated with the winter months, some individuals experience
symptoms during the summer instead. Research suggests that summer SAD may be
linked to higher temperatures and humidity, although more studies are needed to
fully understand why this happens.
Not everyone develops SAD, and some people are simply more sensitive to changes
in daylight, which can lead to symptoms. For some individuals, SAD can be deeply
debilitating, making everyday tasks difficult without ongoing treatment. Others
experience a milder but still bothersome version that affects their wellbeing without
causing severe impairment.
When to Seek Professional Support
Firstly, if your symptoms become severe enough to interfere with your ability to live a
normal life, please come and speak to us. We can help rule out other causes,
discuss treatment options, and guide you towards the most appropriate support.
Staying active during the winter months can also make a meaningful difference to
how you feel.
There is a growing body of evidence showing that Green Gyms and other nature-
based activities can have powerful positive effects on both physical and mental
wellbeing. Spending time outdoors, even in colder weather, helps increase your
exposure to natural daylight and can lift your mood. Aim to get outside whenever
possible, especially around midday or on brighter days, as this is when light levels
are at their highest. Even brief periods outdoors, such as a short walk during your
lunch break or a loop around the block, can be beneficial.
Diet also plays an important role in how you feel. A healthy, balanced approach can
improve mood, stabilise energy levels, and help prevent winter weight gain. Try to
include plenty of fresh fruit and especially vegetables, which can help balance the
increased cravings for carbohydrates like bread, pasta, and potatoes that are
common during the winter months.
In your working environment, maximise your exposure to natural light by sitting near
windows whenever you can. If your job allows it, consider taking certain tasks
outside, even for a few minutes to benefit from the natural daylight. Small
adjustments like these, done consistently, can make a meaningful difference to
managing the impact of seasonal changes on your wellbeing.
Some people find that light therapy can noticeably ease the symptoms of SAD. This
usually involves using a special light box, which is a device around ten times brighter
than ordinary household lighting, which helps to replicate the effect of natural
daylight. These light boxes are widely available online and are often used for short
sessions each morning to help regulate the body’s internal clock and improve mood
and energy levels. Many people report feeling benefits within a few days to a couple
of weeks of regular use.
For those experiencing milder symptoms, SAD alarm clocks can also be an effective
option. These devices simulate a natural sunrise by gradually increasing light
intensity before your wake-up time, helping you wake more gently and supporting a
healthier sleep/wake cycle during the darker months. This gradual exposure to light
can make mornings feel easier and reduce the impact of seasonal low mood.
Socialising is an important part of maintaining good mental health and can be a
powerful way to ward off the winter blues. Making an effort to stay connected,
whether by keeping in touch with people you care about, accepting invitations to
social events, or getting involved in group activities such as volunteering can help
boost your mood and provide a sense of support and belonging.
Even small amounts of interaction can make a meaningful difference. Try to
participate whenever you can, even if only for a short time. Taking those little steps to
stay engaged with others can help lift your spirits and make the darker months feel a
little brighter.
Talking therapies, including cognitive behavioural therapy (CBT), counselling, and
psychotherapy, can be highly effective in helping you understand and manage the
symptoms of SAD. These treatments offer tools and strategies to improve mood,
build resilience, and cope more confidently with seasonal changes.
