As a psychologist, I hear the same thing from my client in the therapy room, in the lunch rooms with other health professionals, and even from my own family and friends about the winter. So many of us are saying the same thing: the dark, cold, and dreary days leave us feeling unusually flat, drained, and unlike ourselves. For some people, this is more than just a normal feeling during the winter, it may be Seasonal Affective Disorder (SAD).
More Than Just the Winter Blues
Seasonal Affective Disorder is a recognised type of depression that follows a seasonal pattern. It typically begins in autumn or winter and gets better in spring or summer when the days get longer. Research shows it affects about 3–10% of people in higher-latitude countries and the farther you live from the equator the more common it is.
What Does Seasonal Depression Actually Feel Like?
People with SAD often describe a heavy, persistent low mood that settles in year after year. Common symptoms include:
- Feeling sad or “flat” most of the day
- Low energy, fatigue, and sluggishness
- Oversleeping (hypersomnia) and having trouble waking up
- Increased appetite, especially cravings for carbohydrates, and potential weight gain
- Difficulty concentrating or making decisions
- Loss of interest in activities you normally enjoy
- Social withdrawal and feelings of hopelessness
These symptoms are often described as “atypical” features of depression, making it hard to work, connect, or just get through the day.
Why Does SAD Happen?
Reduced exposure to natural daylight in winter disrupts our circadian rhythm and affects key brain chemicals. Research links SAD to lower serotonin levels (which regulate mood) and changes in melatonin production (which regulates sleep). Studies also show differences in how the brain processes light and maintains internal body clocks in people with SAD.
Evidence-Based Ways to Feel Better
The good thing is that SAD can be treated. Here are some approaches that may help:
- Bright Light Therapy (Phototherapy): One of the most well-researched treatments. Using a 10,000-lux light box for 20–30 minutes every morning can significantly reduce symptoms, often within 1–2 weeks.
- Cognitive Behavioural Therapy (CBT): Specifically adapted for SAD (CBT-SAD), helps change unhelpful thought patterns and behaviours. Research shows CBT can be as effective as light therapy in the short term and may offer better long-term protection against recurrence.
- Lifestyle Chnages: Regular physical activity (both aerobic and resistance exercise), getting as much as natural daylight exposure, sticking to a sleep routine, and staying in touch with friends can help. If your vitamin D is low, taking supplements may help.
- Medication: For moderate to severe cases, antidepressants (particularly SSRIs) can be very helpful, either alone or combined with light therapy or therapy.
When to Get Help?
If you experience low mood, fatigue, or loss of motivation every winter, and if it lasts for weeks, and start interfering with your life, it’s worth seeking help. You don’t have to simply “push through” another difficult season.
Seasonal Affective Disorder is a real condition and can be treated. It’s not about willpower or “just getting over it.” With the right support, most people notice significant improvement and can enjoy the winter months far more.
If this sounds familiar, speak with your GP or a psychologist. Taking early action can make this winter feel very different.
