What can you do if you are SAD?

Seasonal Affective Disorder (SAD) is a type of depression linked to seasonal changes. For many people, symptoms appear in the Winter months when daylight is shorter. One theory suggests that reduced sunlight affects the hypothalamus in the brain, influencing melatonin—the hormone that regulates sleep. Those with SAD may produce more melatonin than usual, leading to feelings of extreme tiredness and low energy.

Mental health charity Mind explains SAD as:

“A type of depression that you experience during particular seasons or times of year. Depression is a low mood that lasts for a long time and affects your everyday life.If you have SAD, you'll experience depression during some seasons in particular, or because of certain types of weather.”

Recognising SAD

Symptoms of SAD can vary, but may include:

• Persistent low mood or feelings of hopelessness

• Changes in sleeping and eating patterns

• Loss of interest in social interactions or physical contact

• Feeling tearful, anxious, or unusually tired

While it is more common in Winter, some people experience SAD in Summer, and the way it affects individuals can differ widely.

SAD at work

SAD can make getting through the workday especially challenging. If you feel exhausted, unmotivated, or distracted, even routine tasks may seem overwhelming. For those working from home, the proximity of your bed to your workspace can make focusing particularly difficult.

Talking about SAD at work can feel daunting, especially in workplaces where mental health isn’t openly discussed. However, it can be helpful to let your manager or HR know what you’re experiencing so they can provide support or adjustments. And if your symptoms are significantly affecting your daily life, seeking help from a GP is a strong step toward recovery.

Self-Care and Holistic Supports

Supporting your mental health during the darker months involves a combination of physical, emotional, and lifestyle strategies:

• Prioritise light exposure: Even short walks outside in daylight can boost mood. If that isn’t possible, light therapy boxes emitting bright white or blue light may help, though responses can vary.

• Move your body: Gentle exercise, yoga, or stretching—even indoors—can stimulate mood-enhancing hormones and reduce stress.

• Mindful routines: Creating a daily routine that includes self-care activities—like journaling, meditation, or listening to music—can help maintain emotional balance.

• Social connection: Even small interactions, whether a phone call, video chat, or socially distanced meet-up, can combat feelings of isolation.

• Nutrition and rest: Eating balanced meals and maintaining a consistent sleep schedule support energy levels and overall well-being.

• Therapies: Talking therapies, such as counselling, cognitive-behavioral therapy (CBT), or psychotherapy, provide space to explore thoughts and feelings.

• Medication: For some, SSRIs or other medications may be recommended by a GP, often alongside lifestyle changes and therapy.

  
  

Remember, what works for one person may not work for another. It can take time to find the right combination of supports, and that’s perfectly okay.

Final Thoughts

If you are experiencing SAD, it’s important to remember that you are not alone, and this is not a personal failing. Seasonal Affective Disorder is a common, treatable condition.

Compassionate self-care, support from friends, family, or mental health professionals, and practical strategies for managing daily life can all make a meaningful difference. Be gentle with yourself, notice the small wins, and allow yourself permission to ask for help. The Winter months may feel long, but with the right support, it is possible to navigate SAD and emerge more connected to yourself and others.