Understanding Seasonal Affective Disorder (SAD): When the Seasons Affect Our Mood

As the days grow shorter and the mornings darker, many of us start to notice subtle shifts, a little less energy, a dip in motivation, or that feeling of wanting to hibernate away from the world. If this sounds familiar, you’re not alone. What you might be experiencing is something called Seasonal Affective Disorder, often known simply as SAD.

SAD is more than just the “winter blues.” It’s a recognised form of depression that follows a seasonal pattern, usually appearing in autumn or winter and lifting again in spring or summer. The change in daylight hours can affect our internal body clock, hormone balance, and energy levels, all of which play a big part in how we feel day to day.

The Science Behind SAD

Seasonal Affective Disorder has a biological basis, it’s not “all in your head.” During the darker months, reduced sunlight can disrupt your body’s internal clock (the circadian rhythm), which helps regulate sleep, mood, and energy. With less daylight, the brain produces lower levels of serotonin, a chemical that supports mood and wellbeing, and higher levels of melatonin, which makes us feel sleepy and less alert. This imbalance can leave us feeling low, sluggish, or detached. The lack of light also affects the hypothalamus, a small but powerful part of the brain that controls hormones and emotional regulation. Understanding these biological changes can be validating, it reminds us that there’s a physical reason behind how we feel, and that with the right support and self-care, balance can be restored.

What it can feel like

Everyone’s experience is a little different, but common signs can include:

• Low mood that seems to arrive as the days shorten

• Feeling more tired or sluggish than usual

• A loss of interest in things you’d normally enjoy

• Difficulty concentrating or staying motivated

• Sleeping or eating more than usual

• A general sense of heaviness, emotionally or physically

  
  

It can be frustrating when you can’t quite put your finger on why you’re feeling low, especially if life otherwise feels “fine.” But these feelings are valid, and they have a cause. SAD is not a sign of weakness or something you just need to “snap out of.” It’s your body and mind reacting to real changes in your environment.

Ways to care for yourself

If you recognise yourself in any of this, there are things you can do that really help:

• Get as much natural light as possible. Even a short walk outside during daylight can make a difference. Try to sit near windows when you can, and open your curtains as soon as you wake.

• Consider light therapy. Some people find using a lightbox designed for SAD helps boost mood and energy, particularly on darker days.

• Keep a gentle routine. Maintaining regular sleep, meal, and movement patterns can support your body’s rhythm and sense of stability.

• Talk about it. Opening up to someone you trust can be hugely relieving, and can be the first step toward feeling lighter again.

• Be kind to yourself. You might need to slow down a little, rest more, or give yourself permission to say no. That’s okay. You’re adapting to the season, and that’s what your body is designed to do.

  
  

You don’t have to face this alone

If you’re finding this time of year particularly hard, please know there is support available. In my counselling work, I take a pluralistic approach, which means I tailor our sessions to your individual needs. Together, we can explore how the changing seasons affect you, emotionally, physically, and mentally, and find ways to help you feel more grounded, balanced and supported through the winter months.

You don’t need to face the darker days on your own. Sometimes, the kindest thing you can do is acknowledge how you feel and take one small step towards caring for yourself.

The seasons will change again, and so will this feeling. Until then, focus on self-care and self compassion, and gently take one day at a time.