Seasonal affective disorder (SAD): 9 tips for reclaiming your mood this season!

Have you noticed a change in your mood as the seasons change? Do darker evenings, shorter days, and colder weather leave you feeling less motivated, more tired, or a little low?

You’re not alone. While it’s normal to experience occasional changes in mood, some people experience a more persistent form of depression known as seasonal affective disorder (SAD).

SAD is a type of depression associated with seasonal changes. Symptoms commonly begin in autumn, continue throughout winter, and improve as spring arrives. Although less common, seasonal patterns of depression can also occur during spring and summer.¹

Reduced daylight is thought to play an important role in winter-pattern SAD, potentially affecting the body’s internal clock, sleep patterns, and mood-regulating processes.

Understanding the symptoms of SAD and finding ways to support your mental wellbeing can help you navigate the darker months. So, what can you do to support your mood when the days get shorter?

What are the symptoms of Seasonal Affective Disorder?

Seasonal affective disorder can affect everyone differently. Symptoms may develop gradually and become more noticeable as autumn turns to winter.

Common symptoms include:

Persistent low mood or feelings of sadness.
Irritability and increased sensitivity to stress.
Feelings of anxiety or hopelessness.
Losing interest in activities you usually enjoy.
Withdrawing from friends, family, and social activities.
Feeling tearful or experiencing low self-esteem.
Sleeping more than usual or struggling to feel refreshed.
Changes in appetite, including increased cravings for carbohydrate-rich foods.
Difficulty concentrating or finding the motivation to complete everyday tasks.

SAD can significantly affect your daily life, relationships, and overall wellbeing. It’s estimated that in the UK three in every 100 people suffer with this disorder.²

If these symptoms persist, return around the same time each year, or interfere with your daily life, speak to your GP. You don’t have to wait until your symptoms become severe to seek support.

Tips for managing SAD

Common treatments typically include Light therapy, Vitamin D supplementation, and talking therapies such as Cognitive Behavioural Therapy (CBT). Research suggests that light therapy and CBT can both help people with winter-pattern SAD.³ The most appropriate approach will depend on your symptoms, circumstances, and individual needs.

Alongside professional support, the following lifestyle habits may help you look after your mood throughout autumn and winter –

1. Create a gentle morning routine that is calming and allows you the time to wake up and get going at a slower pace. Check out 5 Morning Habits For Gut Health And Happiness to get started.

2. Natural daylight exposure – Shorter days mean less opportunity to spend time in natural daylight, which can affect your body’s internal clock and sleep-wake cycle. Getting outside during daylight hours, particularly in the morning, may help support your circadian rhythm and improve your sense of wellbeing.

A specialist light therapy lamp may also be worth considering. Light therapy is an established treatment for winter-pattern SAD, but it’s important to choose a suitable device and follow professional guidance, particularly if you have an eye condition or take medication that increases light sensitivity.

3. Prioritise healthy sleep habits – Sleep and mental wellbeing are closely connected. Poor sleep can affect your mood, energy levels, and ability to cope with everyday stress.

During winter, you might find yourself wanting to spend more time in bed. While getting enough rest is important, maintaining a regular sleep schedule may help support your body’s natural rhythm. Try:

Go to bed and wake up at roughly the same time each day.
Create a calming bedtime routine.
Keep your bedroom comfortable, dark, and quiet.
Reduce stimulating activities and bright screens before bedtime.
Avoid caffeine late in the day if it affects your sleep.
Get natural daylight and regular physical activity during the day.

If you use screens in the evening, reducing brightness and giving yourself time away from them before bed may help you wind down.

The goal isn’t to achieve perfect sleep every night. It’s to establish a routine that helps you feel rested and supported.

4. Exercise – When your mood is low, exercise can be the last thing you feel like doing. However, regular physical activity can support both physical and mental wellbeing, by producing endorphins and serotonin.⁴

Exercise is associated with improvements in mood and may help reduce symptoms of depression. It can also provide structure to your day, encourage better sleep, and give you an opportunity to spend time outdoors.

Check out Winter walks: 5 reasons to embrace the cold!

5. Eat a balanced diet – What you eat can influence your physical health, energy levels, and overall wellbeing. Research into the gut-brain connection is also helping us understand the relationship between the digestive system and the brain.

Your gut and brain communicate through several pathways, including the nervous system, immune system, and chemical signalling processes. The gut microbiome is an important area of ongoing research, although scientists are still investigating how changes in gut bacteria may influence mental health conditions such as depression.

A balanced, varied diet is a good foundation for supporting your general health.

6. Be mindful with alcohol – When you’re feeling low, it can be tempting to reach for a drink to help you relax, but alcohol can interfere with your sleep, affect your mood, and make it more difficult to manage periods of stress.

One study has shown that excess alcohol consumption is associated with increased severity of SAD symptoms.⁵

If you’re experiencing seasonal low mood, consider monitoring how alcohol affects your sleep and emotions. Reducing your intake or choosing alcohol-free alternatives may help you identify what works best for you.

7. Spend time outdoors – Studies show how amazing being in nature is for your mental health! Walking in nature can decrease rumination and anxiety, and improve cognitive function.⁶

Walking outdoors may also provide an opportunity to step away from repetitive or overwhelming thoughts.

You don’t need to plan a long countryside hike to enjoy these benefits. You could:

Take a short walk through your local park.
Explore a nearby woodland or nature reserve.
Have your morning coffee in the garden.
Spend time tending to houseplants or growing herbs.
Arrange a weekend walk with a friend.

If you’re struggling with low energy, start small. Even a few minutes outside can give you a change of scenery and a gentle break from your usual routine.

8. Vitamin D – The lack of sun means less Vitamin D and low levels are associated with depressive symptoms. It’s a good idea to make sure you’re getting enough!⁷ The best source of Vitamin D is sunlight, but other sources include supplements and foods. Oily fish, red meat, egg yolks, mushrooms, and certain fortified foods all contain Vitamin D. When supplementing with Vitamin D, opt for a Vitamin D3 supplement combined with Vitamin K2.

9. Embrace the concept of Hygge – The Danish and Norwegian’s get through the colder months of the year by embracing the season! Hygge looks like finding the joy in a cosy blanket, candlelight, gatherings with friends, and cherishing the small moments.⁸

Hygge isn’t a treatment for SAD, but creating comforting routines and maintaining social connections can help support your wellbeing.

You don’t need to fill every evening with activities or force yourself to feel cheerful. Sometimes, it’s enough to find one small thing to look forward to each day.

The darker months can be challenging, particularly if you experience seasonal changes in mood and energy.

From getting more daylight and staying active, to nourishing your gut and creating a cosy home environment, small (but mighty!) lifestyle changes may help support your overall wellbeing.

However, you don’t have to rely on lifestyle changes alone. If you think you may have seasonal affective disorder, speaking to a healthcare professional can help you find the right support.

Did you know Probiotic Kefir can help your mental health? Read how in Why Kefir Is The Best Mental Health First Aid and Science backs Chuckling Goat’s synbiotic.

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.