Feeling low? Understanding Seasonal Affective Disorder and how to manage it

What Is SAD? Understanding Seasonal Affective Disorder

With the short winter days and the cold nights, many people notice a drop in their energy and mood. This is often linked to Seasonal Affective Disorder (SAD), a form of depression that usually appears during the winter months. People may refer to SAD as “seasonal depression” or “the winter blues,” and it’s more common than you might think. According to Caroline Cogdon, Head of Services at Tyneside and Northumberland Mind, when our exposure to natural light decreases, our body's body clock struggles to regulate, impacting our sleep, energy levels, and mood. During this time of year, our bodies find it harder to maintain normal levels of mood and sleep hormones, and as a result, may experience more pronounced symptoms of depression.
 
Common symptoms of SAD

Everyone experiences SAD differently, but some common signs include:

• Finding it harder to wake up and sleeping more than usual
• Feeling tired, low, or sluggish
• Craving more carbohydrates or feeling hungrier than normal
• Withdrawing from friends, family, or usual activities
• Feeling irritable, anxious, or down
• Struggling to concentrate or make decisions
• Feeling slow, heavy, or overwhelmed

For many people, these symptoms ease once spring and brighter days return. The good news? There are simple steps you can take to help lift your mood.
 
Get as much natural light as possible

Daylight can make a big difference. Try to spend time outside during daylight hours, even if it’s just a short walk. At home, keep curtains open and sit near windows when you can. If natural light is hard to come by, consider a light therapy lamp designed for SAD.
 
Stay active

Exercise is a scientifically proven mood booster. This doesn't mean you have to join a gym, though; gentle activities like walking, stretching, or dancing to your favourite music can help. Aim for a little movement each day to keep your energy levels up.
 
Keep a routine

Shorter days can disrupt your schedule, making it tempting to sleep in or stay up late; however, try to stick to regular sleep and meal times. A consistent routine can help stabilise your mood and energy.
 
Eat well

Comfort food is tempting in winter, but a balanced diet can help you feel better. Include plenty of fruit, vegetables, and foods rich in vitamins, like oily fish or healthy cereals.
 
Talk about it

If you are struggling, remember that you are not alone. Share how you feel with friends, family, or a support group. If symptoms persist, speak to your doctor, they can offer advice and treatment options.
 
Focus on what makes you feel good and remember, even tiny actions can have a big impact.