What is seasonal affective disorder?
Seasonal affective disorder is a type of depression that follows a seasonal pattern. Affecting around three in 100 people in the UK, symptoms typically appear during certain times of the year and improve when the seasons change.
While it’s normal to feel affected by darker days or changes in routine, SAD can impact daily life, relationships, and overall well-being. Some people may find it harder to concentrate, lose interest in things they usually enjoy, or struggle with low mood for several months of the year.
Typically, SAD begins in autumn or winter when daylight hours grow shorter. Some people may experience symptoms in spring or summer. You might notice mild changes in mood or energy levels, or find it more difficult to manage work, relationships, and everyday responsibilities.
Some people describe mild seasonal dips in mood as the “winter blues”, but seasonal affective disorder symptoms are typically more severe and longer-lasting.
Symptoms of seasonal affective disorder
Many people with SAD experience depression symptoms during the winter months that improve during spring or summer. Other symptoms can include:
- low mood
- loss of interest in everyday activities
- feeling hopeless, irritable, guilty, or tearful
- restlessness or irritability
- trouble concentrating
- feeling hungrier and eating more than usual
- low energy or tiredness
- sleeping more than usual
- a period of feeling more energetic than usual at the start of spring or summer
In some cases, people may also experience thoughts of self-harm or suicidal thoughts.
Seasonal affective disorder vs depression: What’s the difference?
SAD is a type of depression that follows a seasonal pattern, with symptoms often appearing during autumn and winter. Depression can happen at any time of year and does not always follow the same seasonal cycle.
What causes seasonal affective disorder?
The exact cause of seasonal affective disorder isn’t known. It’s thought that SAD may be linked to reduced levels of daylight during the winter months. Shorter, darker days and mornings can affect your internal body clock, which helps regulate your sleep, mood, and energy levels. Reduced exposure to sunlight can also affect the chemicals in your brain linked to mood and sleep, including serotonin and melatonin.
SAD can affect anyone, at any time in their lives, but it is most commonly reported in younger adults and women. If you have a family or personal history of depression, have experience with stress or trauma, or have other mental health difficulties, you may be more likely to experience seasonal affective disorder. Those living further from the Equator may also be more vulnerable to SAD.
Getting a diagnosis
If you think you are experiencing symptoms of SAD, speak with your GP. They may ask you to fill in a questionnaire, and may ask about your moods and how they change over time. If you have experienced depression symptoms at a certain time of year for two or more years, you may be diagnosed with SAD.
How to cope with seasonal affective disorder
Living with seasonal depression can feel exhausting. While coping strategies may not remove symptoms completely, lifestyle changes can be helpful alongside professional support.
Things that may help can include:
- spending time outside during daylight hours
- keeping a regular sleep routine
- staying physically active
- connecting with friends and family
- eating balanced, regular meals
- creating a calming daily routine for the months you experience SAD
Talking about how you are feeling with someone else can be a big help. Reaching out to chat with a trusted friend, speaking to your GP, or working with a counsellor or therapist may feel difficult at first, but support is available.
Lifestyle changes, supplements, and herbal remedies
Some people also explore lifestyle changes or supplements to support their well-being during the winter months. NICE recommends that everyone in the UK consider taking a vitamin D supplement during autumn and winter, as reduced sunlight can make it harder to get enough naturally. It’s important to speak to your GP or pharmacist before trying herbal remedies or supplements, particularly if you take other medication.
Support and treatment for seasonal affective disorder
Finding what help and support for seasonal affective disorder works best for you will depend on your symptoms and how much they are affecting your daily life.
The NHS typically recommends three types of treatments for SAD: antidepressants, light therapy, and talking therapies. You may need to repeat treatments each winter to stop symptoms from coming back. Your GP can help you explore the most suitable support options for your needs.
Some people try light therapy, which involves sitting near a specially designed light box that mimics natural daylight. While research into its long-term effectiveness is ongoing, some people find it helpful during autumn and winter. Light therapy isn’t typically available on the NHS. It can be worth speaking with your GP first, as light therapy may not be suitable for people on certain medications and those with other health conditions.
How counselling can help with SAD
Some people may benefit from talking therapies such as counselling or cognitive behavioural therapy (CBT). Therapy can provide a supportive space to explore difficult feelings, recognise unhelpful thought patterns and develop coping strategies.
Counselling may help you:
- explore patterns in your thoughts and feelings
- develop coping strategies for difficult months
- better understand emotional triggers
- manage feelings of isolation or hopelessness
- build healthier routines and self-care habits
Counselling is another option to treat SAD. CBT, gestalt and person-centred counselling can help you capture and change negative thought patterns and behaviours that may be making you feel worse at this time of year.
- Nicky Bates, Director of TLC Counselling Hub MBACP explains more in Understanding SAD
When to seek help for seasonal affective disorder
It’s important to seek support if low mood or changes in your mental health are affecting your ability to cope with day-to-day life. If you find that symptoms return each year, low mood lasts for weeks or months at a time, you are feeling isolated or overwhelmed, or your mental health is affecting your quality of life, it could be time to speak with your GP.
You do not have to wait until things feel too much before reaching out for support.
Supporting someone with seasonal affective disorder
Knowing how to support someone with seasonal affective disorder can be tough. Being there for them and letting them know you are willing to help and listen can be a great first step. Asking them what helps, and doing your best not to be critical, can also help.
Mind share more on how to help someone with SAD.
Frequently asked questions about seasonal affective disorder
Can SAD happen in the summer?
Yes, you can experience SAD during the summer months. Although seasonal affective disorder is commonly associated with autumn and winter, some people experience symptoms during spring and summer instead.
How long does seasonal affective disorder last?
Symptoms can last for several months and often improve as seasons change. Timing and severity can vary from person to person. Typically, if symptoms return over the same seasonal period for two or more years, your GP may consider SAD.
Does light therapy help SAD?
Some people find light therapy helpful during darker months. However, its effectiveness can vary from person to person. Research suggests that it can help with consistent use.
Ready to find a counsellor or therapist?
Experiencing SAD can feel isolating, but you do not have to navigate it alone. Talking to a counsellor or therapist can offer a supportive space to explore how you’re feeling and find ways to cope during difficult seasons. To find a qualified therapist or counsellor near you, use our advanced search or explore the links below.
