As the days grow shorter and the nights stretch longer here in the UK, many of us notice subtle changes in our energy, mood and motivation. For some, this seasonal shift brings more than just a longing for summer- it can trigger a type of depression known as Seasonal Affective Disorder (SAD). Often dismissed as just the “winter blues,” SAD is a real and significant condition that affects millions of people each year. In today's blog, I’ll be covering everything you need to know from symptoms to how to start feeling better.
So, what actually is SAD? Seasonal Affective Disorder (SAD) is a type of depression that follows a seasonal pattern, most commonly appearing during the autumn and winter months when daylight hours are shorter. Unlike the occasional “winter blues,” SAD is more intense, lasting for weeks or months, and can significantly affect daily functioning.
What are the symptoms of SAD?
Emotional & Mental Symptoms
- Persistent low mood or sadness
- Loss of interest or pleasure in activities once enjoyed
- Irritability or feeling more easily frustrated
- Feelings of hopelessness, worthlessness, or guilt
- Increased anxiety
Physical & Behavioral Symptoms
- Fatigue and low energy, even after sleeping
- Sleeping more than usual (hypersomnia) or difficulty waking up
- Changes in appetite – often craving carbohydrates and sugary foods
- Weight gain linked to increased appetite and reduced activity
- Physical sluggishness
- Difficulty concentrating or making decisions
- Forgetfulness or poor memory
- Reduced motivation and productivity
Social Symptoms
- Withdrawal from friends, family, or social activities
- Less interest in connecting with others
- Reduced performance at work or school
What are the causes of SAD?
While the exact cause isn’t fully understood, researchers believe several factors contribute:
- Reduced sunlight exposure: Shorter days in autumn and winter affect the body’s internal clock, which regulates sleep, hormones and mood.
- Disruption of serotonin levels: Less sunlight can lower serotonin, a brain chemical linked to mood regulation, leading to feelings of depression.
- Changes in melatonin production: Longer nights and less light can increase melatonin (a hormone that regulates sleep), which may cause oversleeping, fatigue and low energy.
What are the risk factors for SAD?
Certain people are more likely to experience SAD:
- Gender: Women are diagnosed with SAD more often than men.
- Age: Younger adults and even teenagers are at higher risk than older adults.
- Family history: Having relatives with SAD, depression, or other mental health conditions can increase risk.
- Existing mental health conditions: People with major depression, bipolar disorder, or anxiety may be more vulnerable.
- Lifestyle: Spending most time indoors with little natural light exposure can worsen risk.
How does SAD affect daily life?
Seasonal Affective Disorder (SAD) can have a significant impact on daily life, often making even simple tasks feel overwhelming. People may struggle to get out of bed in the morning due to excessive tiredness, which can lead to being late for work or school and a decline in performance. Low mood, irritability, and loss of interest in activities can strain relationships with friends, family, and colleagues, while social withdrawal may cause feelings of isolation. Changes in appetite and sleep patterns can disrupt routines, leaving individuals feeling sluggish, unmotivated, and less productive. Over time, these challenges can chip away at confidence and well-being, making the winter months feel particularly difficult to manage.
What are the coping strategies and treatments?
The good news is that Seasonal Affective Disorder is manageable, and many people find relief through lifestyle adjustments, therapy, or a combination of approaches:
- Light Therapy: One of the most common treatments. Sitting near a special light box for about 20–30 minutes a day can mimic natural sunlight, helping regulate circadian rhythms and boost mood.
- Maximize Natural Light: Spend time outdoors during daylight hours, keep curtains open, and arrange your workspace near a window to soak up as much sunlight as possible.
- Stay Active: Regular exercise releases endorphins and serotonin, which improve mood and energy. Even a brisk daily walk can make a difference.
- Balanced Diet: Eating nutrient-rich foods, especially those high in vitamin D, omega-3s, and whole grains, can support energy levels and mental health.
- Therapy & Counseling: Cognitive Behavioral Therapy (CBT) has been shown to be particularly effective in treating SAD by addressing negative thought patterns.
- Medication: In moderate to severe cases, doctors may prescribe antidepressants to help regulate brain chemistry.
- Vitamin D Supplements: Since reduced sunlight lowers vitamin D levels, supplementation (under medical guidance) may help ease symptoms.
While occasional ‘winter blues’ can be very normal, it's important to recognise when symptoms may signal something more serious. If you are experiencing any of these symptoms and nothing seems to be helping, please don't hesitate to contact your GP and seek professional help.
Helplines & Support Services
NHS 111: https://111.nhs.uk/
Samaritans helpline: Contact Samaritan
Mind Support: Mind Support Services
CALM: CALM- get help
FAQ
What is Seasonal Affective Disorder (SAD), and how is it diagnosed? SAD is a subtype of major depressive disorder that occurs at the same time each year and fully remits in spring or summer. Diagnosis typically requires symptoms lasting at least two consecutive years at the same season, with full or near-full remission at other times.
What are the symptoms of SAD? Winter-pattern SAD tends to include classic signs of depression- persistent low mood, loss of interest and feelings of worthlessness or hopelessness.
How is Seasonal Affective Disorder treated? Bright light therapy, medication, cognitive behavioral therapy, lifestyle strategies.
I hope this blog has helped you to understand SAD a little better and you now know the signs to look out for. Remember it's never a bad thing to ask for help, always prioritise your mental wellbeing and try to enjoy the colder months as much as you can!
Coda Pharmacy is here to support you every step of the way. From offering expert advice on SAD, to delivering your NHS prescriptions free of charge. If you have any questions about what you have read in this article or any of the services that Coda Pharmacy can provide you with, please do not hesitate to reach out and contact us here.
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