Seasonal Affective Disorder (SAD)

banyantreecounsell
Jun 2
3 min read

Understanding Seasonal Affective Disorder (SAD): More Than Just the Winter Blues

As the days grow shorter and the nights longer, many people notice a shift in their mood. While it’s common to feel a bit low during the colder, darker months, for some, these changes can be far more serious. Seasonal Affective Disorder, or SAD, is a recognised mental health condition that goes beyond simply feeling down in winter.

What is Seasonal Affective Disorder?

Seasonal Affective Disorder (SAD) is a type of depression that follows a seasonal pattern—typically beginning in late autumn and lasting through the winter months. It’s often referred to as “winter depression” or “seasonal depression” due to its timing and effects (NHS, 2021; Cleveland Clinic, 2022).

SAD is officially classified as a form of major depressive disorder with seasonal patterns (Cleveland Clinic, 2022). Unlike the milder “winter blues,” SAD has a significant impact on daily functioning, affecting how individuals feel, think and behave over several months of the year (National Institute of Mental Health, 2023).

Symptoms of SAD

The symptoms of SAD mirror those of general depression but occur with a predictable seasonal pattern. Common signs include:

Persistent low mood
Loss of interest or pleasure in usual activities
Low energy and fatigue
Difficulty concentrating
Sleep disturbances (often oversleeping)
Changes in appetite, especially carbohydrate cravings and weight gain
Feelings of hopelessness, guilt or worthlessness
Irritability and social withdrawal (NHS, 2021; National Institute of Mental Health, 2023)

Who is Affected by SAD?

SAD tends to affect women more than men and is more common in younger adults, particularly those aged between 18 and 30 (Cleveland Clinic, 2022). People who live farther from the equator—where daylight hours vary more significantly across seasons—are also more likely to experience it (National Institute of Mental Health, 2023).

Other risk factors include a family history of depression, SAD, or other mental health conditions, and co-existing mood disorders such as bipolar disorder (Cleveland Clinic, 2022).

What Causes SAD?

The precise cause of SAD isn’t fully understood, but it is thought to be linked to reduced exposure to sunlight during the autumn and winter months. This can disrupt the body’s internal clock (circadian rhythm), affect serotonin levels (a key mood-regulating neurotransmitter), and increase melatonin production, which contributes to feelings of tiredness (NHS, 2021; Cleveland Clinic, 2022).

A deficiency in vitamin D—produced in response to sunlight—may also play a role, further influencing serotonin levels and mood (Cleveland Clinic, 2022).

How Can Therapy Help?

Fortunately, SAD is treatable. A variety of approaches can be effective, often used in combination:

Light therapy: This involves sitting near a specially designed light box that mimics natural sunlight and helps regulate mood-related chemicals in the brain.
Cognitive Behavioural Therapy (CBT): This form of talk therapy has shown long-lasting benefits for people with SAD by helping them identify and change negative thought patterns and behaviours associated with the disorder (Cleveland Clinic, 2022).
Counselling: Speaking with a qualified counsellor can provide emotional support, help clients make lifestyle changes and develop coping strategies.
Medication: Antidepressants, particularly SSRIs, may be prescribed when symptoms are severe or do not respond to other treatments.
Lifestyle adjustments: Increasing exposure to natural light, exercising regularly and managing stress can also improve symptoms (NHS, 2021).

If you notice your mood consistently dropping with the seasons, especially during autumn and winter, it’s important not to dismiss it as simply feeling tired or unmotivated. SAD is a real and serious condition that can have a significant impact on your quality of life—but it’s also manageable with the right support and treatment.

If you or someone you know may be affected, speak to a GP or mental health professional. You don’t have to go through it alone—help is available.

References

National Institute of Mental Health. (2023). Seasonal Affective Disorder. www.nimh.nih.gov
NHS. (2021). Overview – Seasonal Affective Disorder (SAD). www.nhs.uk
Cleveland Clinic. (2022). Seasonal Depression (SAD). Cleveland Clinic
Royal College of Psychiatrists. (n.d.). Seasonal Affective Disorder (SAD). www.rcpsych.ac.uk

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