As the days get shorter and the nights longer, some people experience low mood, fatigue, or loss of motivation that seems to appear every year. This is often Seasonal Affective Disorder (SAD), sometimes called the “winter blues”. Understanding SAD, recognising the symptoms, and seeking support can make a real difference to your wellbeing. I dive into what causes SAD and how you can assist yourself, or seek help, for feeling low in the winter months.

What Is Seasonal AffectiveDisorder?

Seasonal Affective Disorder is a type of depression that follows a seasonal pattern, most commonly occurring during autumn and winter when sunlight is reduced. It can also, less commonly, happen in spring or summer. SAD is not just feeling a little down; it can significantly impact your mood, energy levels, and ability to function in daily life.

Common Symptoms of SAD

SAD symptoms can vary, but often include:

• Persistent low mood or sadness
• Loss of interest in usual activities
• Fatigue or low energy
• Changes in sleep patterns (sleeping more than usual)
• Changes in appetite or cravings, often for carbohydrates
• Difficulty concentrating or making decisions
• Social withdrawal or feelings of isolation

Recognising these patterns, especially if they appear at the same time each year, is key to identifying SAD.

What Causes Seasonal AffectiveDisorder?

The exact cause of SAD is not fully understood, but it is believed to result from a combination of biological and environmental factors:

• Reduced sunlight affects the body’s internal clock (circadian rhythm)
• Changes in melatonin levels, affecting sleep and mood
• Serotonin imbalance, a neurotransmitter linked to mood
• Genetic predisposition, which can run in families

Understanding the potential triggers can help you take proactive steps each year to manage symptoms.

Treatment and Support for SAD

There are several effective ways to manage SAD, often combining lifestyle adjustments with professional support:

1. Light Therapy – Exposure to bright light boxes can help regulate mood and circadian rhythms.
2. Psychotherapy – Approaches such as Cognitive Behavioural Therapy (CBT) or person-centred therapy can help address low mood, negative thought patterns, and coping strategies.
3. Lifestyle Adjustments – Exercise, maintaining a routine, spending time outdoors, and a balanced diet can support mood.
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4. Medication – In some cases, antidepressants may be prescribed.

Seeking professional guidance ensures you receive personalised support tailored to your needs.

How Therapy Can Help

Working with a qualified therapist can provide a safe, supportive space to explore your feelings and develop coping strategies. Therapists can help you:

• Identify early signs of SAD and manage symptoms before they escalate
• Challenge negative thought patterns that intensify seasonal low mood
• Develop routines and habits that improve energy and motivation
• Combine therapy with other treatments like light therapy for the best results

In Cheshire, I offer integrative support for adults and young people experiencing seasonal depression, anxiety, or low mood. Sessions are available in-person or online, tailored to the individual’s needs.

Contact me to arrange a confidential initial conversation and explore your options.

Practical Tips for Managing SAD

• Spend time outside each day, even in winter
• Keep consistent sleep and meal routines
• Engage in regular exercise
• Stay socially connected with friends or family
• Consider light therapy in consultation with a healthcare professional
• Keep a mood journal to track patterns and triggers

Final Thoughts

Seasonal Affective Disorder is a common and treatable condition. Recognising the symptoms early and seeking professional support can prevent low mood from affecting your daily life. Therapy, lifestyle changes, and light therapy can all help improve wellbeing during the darker months.