☀️ A Counsellor's Guide to Seasonal Affective Disorder (SAD): Finding Light in the Darker Months
What is SAD? More Than Just the Winter Blues
As the days get shorter and the weather turns colder, many of us feel a natural shift in mood and energy. However, for some, this change is more profound. This is what we call Seasonal Affective Disorder (SAD), a type of recurrent depressive disorder that follows a seasonal pattern, most commonly starting in late autumn/early winter and lifting in the spring/summer.
It's important to understand that SAD is not just feeling down; it's a clinically recognisable condition. It's an interaction between the lack of sunlight and our brain's chemistry. Reduced sunlight can disrupt our circadian rhythm (our internal clock) and affect key neurotransmitters:
Serotonin: Reduced sunlight can cause a drop in serotonin levels, which affects mood.
Melatonin: The production of melatonin, which regulates sleep, can be overproduced in winter months, leading to lethargy and oversleeping.
🧐 Recognising the Signs: What SAD Looks Like
If you suspect you or a loved one might be experiencing SAD, here are common symptoms to look for in the "winter pattern" (the most typical form):
Low Mood & Depression: Feeling depressed most of the day, nearly every day.
A Change in Sleep: Oversleeping and still feeling unrefreshed.
Appetite and Weight Gain: Craving carbohydrates and "comfort foods," often leading to weight gain.
Low Energy (Lethargy): Feeling sluggish, heavy, and unable to complete normal tasks.
Social Withdrawal: Losing interest in activities you usually enjoy (anhedonia) and avoiding social interaction.
💡 My Counselling Toolkit: Practical Ways to Manage SAD
The good news is that SAD is treatable and highly manageable. Here are the most effective strategies I recommend, focusing on behavioural and environmental shifts.
1. Light Therapy (Phototherapy)
This is often the first line of defence and is remarkably effective. Using a specialised light therapy box that emits 10,000 lux of light, typically for 20-30 minutes each morning, can mimic natural outdoor light.
The Goal: To reset your circadian rhythm and suppress the overproduction of melatonin.
Tip: Place the box about an arm's length away while you eat breakfast or read, but do not stare directly into the light.
2. Maximise Natural Light & Outdoor Time
Even on cloudy days, outdoor light is significantly brighter than indoor light.
Morning Ritual: Make it a priority to get outside within the first hour of waking up, even for a short 10-15 minute walk.
Indoor Environment: Open blinds, trim tree branches blocking windows, and sit near a window while working.
3. Mind-Body Connection: Exercise and Nutrition
Move Your Body: Regular exercise (even moderate intensity) has been shown to boost serotonin and endorphins. Aim for at least 30 minutes, 3–5 times a week.
Balanced Diet: While carb cravings are powerful, focus on lean proteins, fruits, and vegetables. Reducing sugar intake can stabilise mood and energy levels.
4. Connect & Engage: Combatting Social Withdrawal
When you're depressed, the instinct is to isolate, but social connection is vital.
Schedule Activities: Don't wait until you feel like socialising. Schedule regular, low-effort engagements with friends or family (e.g., a weekly video call, a coffee catch-up).
Behavioural Activation: Purposefully schedule enjoyable, meaningful activities, regardless of your current motivation level. This is a core technique in managing depression.
A Final Word: When to Seek Professional Support
While these strategies are powerful, SAD is a serious form of depression. If your symptoms are interfering with your work, relationships, or daily life, or if you are experiencing thoughts of self-harm, please reach out immediately to your GP or other professional service.
Remember: You are not alone, and this feeling is temporary. You deserve to feel well, and with the right tools, you can navigate the darker months with resilience.