Seasonal Affective Disorder (SAD): What It Is, Symptoms, and Ways to Cope

As the days grow shorter and the weather turns colder, many people notice changes in their mood, energy levels, and motivation. For some, this shift feels deeper than just “winter blues”. If you’ve ever felt persistently low during the darker months, you may have wondered whether Seasonal Affective Disorder (SAD) could be the reason.

If that’s you, you’re not alone, and you’re certainly not failing. SAD is a recognised type of depression, and help is available. So please don't feel like you have to continue feeling the way you do without help or support. 

This post is here to gently explain what SAD is, the symptoms to look out for, and how to identify it its winter blues or something more serious, such as SAD, with some practical steps that may help you feel more supported during the tougher seasons.

What is Seasonal Affective Disorder (SAD)?

Seasonal Affective Disorder, often shortened to SAD, is a type of depression that follows a seasonal pattern. For most people in the UK, symptoms begin in autumn or winter and improve during spring and summer.

SAD is thought to be linked to reduced daylight, which can affect:

• The body’s internal clock (circadian rhythm)

• Levels of serotonin (a chemical that influences mood)

• Melatonin production (which affects sleep)

While less common, some people experience summer-pattern SAD, where symptoms worsen in spring or summer instead.

Common symptoms of SAD

SAD affects people differently, but symptoms often return around the same time each year. You don’t need to experience all of these to be affected.

Emotional and mental symptoms

• Persistent low mood or sadness

• Loss of interest in things you usually enjoy

• Feeling hopeless, tearful, or irritable

• Difficulty concentrating

• Feeling anxious or overwhelmed more easily

Physical symptoms

• Low energy or constant tiredness

• Sleeping more than usual (or struggling with sleep)

• Changes in appetite, often craving carbohydrates

• Weight gain

• Feeling physically “slowed down”

Behavioural changes

• Withdrawing from friends or family

• Avoiding social situations

• Finding everyday tasks feel much harder than usual

Whilst lots of us may feel more down in these colder winter months, if these feelings last most of the day, nearly every day, and start to interfere with daily life, it’s important to take them seriously.

What causes SAD?

There isn’t one single cause, but research suggests SAD is linked to a combination of factors, including:

• Reduced exposure to sunlight, especially in winter

• Disruption to the body’s natural sleep-wake cycle

• Changes in brain chemicals that regulate mood

• Genetic factors — SAD can run in families

Living in northern countries like the UK, where winter days are particularly short, can increase the risk.

Things that may help manage SAD symptoms

Everyone’s experience with SAD is unique, so what helps one person may not help another. These are supportive strategies, not replacements for medical care, but many people find them beneficial.

1. Make the most of daylight

• Try to get outside during daylight hours, even on cloudy days

• Sit near windows where possible

• Keep curtains open during the day

Even short walks can make a difference.

2. Look after your routine

• Aim for consistent sleep and wake times

• Keep meals regular

• Be kind to yourself if your energy feels lower than usual

Gentle structure can help when motivation dips.

3. Stay connected

 When SAD hits, it can be tempting to withdraw, but staying in touch matters.

• Let trusted people know how you’re feeling

• Choose low-pressure social contact if full plans feel too much

You don’t have to explain everything to be supported.

4. Move your body gently

Exercise doesn’t have to be intense to help mood.

• Walking

• Stretching

• Yoga

• Light home workouts

Doing something is better than nothing, especially on low days.

5. Consider light therapy

Some people with SAD benefit from light therapy lamps, which mimic natural daylight. These are usually used daily in the morning and may help regulate mood and sleep patterns.

If considering this, it’s best to seek advice from a healthcare professional first.

When to seek medical help

If you think you may have SAD, or if your symptoms feel overwhelming, persistent, or are affecting your ability to cope, you should speak to your GP.

A doctor can:

• Assess whether SAD or another form of depression may be present

• Discuss treatment options such as talking therapies, lifestyle changes, or medication

• Offer ongoing support and monitoring

You deserve help, and reaching out is a sign of strength — not weakness.

A gentle reminder

Living with Seasonal Affective Disorder can feel isolating, but you are not alone, and it is not “just in your head”. SAD is a recognised condition, and with the right support, many people find ways to manage symptoms and feel more like themselves again.

If you’re struggling, please contact your GP or a healthcare professional for personalised advice and support. You don’t have to get through the darker months on your own.