Seasonal Affective Disorder: Why Winter Feels So Heavy, and What Actually Helps
The clocks go back on the last Sunday in October, and for a lot of people something shifts with them. Getting up gets harder. The sofa starts winning. Plans with friends begin to feel like a chore rather than something to look forward to.
For some, that's just the normal dip that comes with darker evenings. For others, it goes deeper and comes back every year, almost on schedule. That pattern has a name: seasonal affective disorder, usually shortened to SAD.
We see it every winter at our Fareham practice and in our online sessions. If this time of year tends to knock you sideways, here's what we'd want you to know.
What is seasonal affective disorder?
Seasonal affective disorder is a type of depression that follows the seasons. For most people it creeps in during autumn, is at its worst between December and February, and lifts as spring arrives. You'll also hear it called winter depression or seasonal depression.
The important word is pattern. One miserable January doesn't mean you have SAD. Feeling low at roughly the same time of year, two or more years running, and noticeably brighter once the days lengthen, is worth paying attention to.
A smaller number of people experience the reverse, with symptoms showing up in summer. It's much less common, and it tends to look a little different.
Winter blues or SAD? How to tell the difference
Most of us feel flatter in winter. It's cold, it's dark by teatime, and payday feels a long way off after Christmas. The real question is how much it's getting in the way of your life.
The winter blues usually look like:
Feeling a bit more tired than usual
Preferring nights in to nights out
Mood dipping on grey days, but lifting when something good happens
Still managing work, family and the things that matter
Seasonal affective disorder is more likely if:
The low mood sticks around most days for weeks at a time
A good weekend or a sunny day doesn't really shift it
Work, relationships or looking after yourself are starting to slip
You find yourself dreading winter before it has even arrived
If you're reading the second list and nodding, that's a good reason to talk to someone.
Common signs and symptoms of SAD
SAD symptoms overlap with other forms of depression, but a few stand out as particularly seasonal:
Low mood that hangs around most of the day
Losing interest in hobbies, people or things you usually enjoy
Sleeping more but still waking up exhausted, and struggling to get out of bed
Craving carbohydrates and sugar, often with some weight gain
Irritability and a shorter fuse than normal
Difficulty concentrating, even on simple tasks
Withdrawing from friends and family
Feelings of guilt, hopelessness or worthlessness
A lot of clients tell us they feel like they're "hibernating". That's not a coincidence. Many of these symptoms look a lot like a body trying to slow down for winter.
What causes seasonal affective disorder?
Nobody can point to a single cause, but the main theory centres on light.
When there's less daylight, it's thought to affect the part of the brain that manages your body clock. That can mean:
More melatonin, the hormone that makes you sleepy, so you feel drowsy and sluggish
Less serotonin, a chemical linked to mood, appetite and sleep
A body clock that drifts out of step with your day, which disrupts sleep and energy
Here in Hampshire, the sun doesn't rise until after 8am in midwinter and has gone by around 4pm. If you commute or work indoors, it's quite possible to go days without seeing proper daylight at all. Some people are simply more sensitive to that than others, and SAD can run in families.
What helps with SAD?
The encouraging news is that SAD responds well to treatment, and most people find that a combination of approaches works best.
Get as much natural light as you can
Morning light seems to matter most. A walk before work, a coffee by the window, or getting outside at lunchtime can all help. Even on an overcast day, natural light outdoors is far brighter than your living room. A lunchtime loop along the waterfront at Portchester or a wander round Titchfield Haven does more good than it might feel like it will.
Light therapy
Some people use a light box, which gives off a very bright light designed to mimic daylight, usually for a set time each morning. Many find it genuinely helpful. It's worth checking with your GP first, especially if you have bipolar disorder, an eye condition, or take medication that makes you sensitive to light.
Keep your routine steady
When your energy drops, the temptation is to let everything slide. Try to keep regular sleep and wake times, eat proper meals, move your body most days, and keep at least some of your plans with people. None of this cures SAD on its own, but it stops the slide from gathering pace.
Talking therapy
NICE guidance recommends treating SAD in much the same way as other types of depression, and that includes talking therapies.
CBT (cognitive behavioural therapy) helps you spot the thought patterns and habits that keep low mood going, and gently change them. There is even a version of CBT developed specifically for seasonal depression, and some research suggests its benefits may last into the following winter.
Counselling gives you space to talk through what winter brings up for you. For some people, the dark months stir up grief, loneliness or old memories, and it helps to untangle that with a therapist.
Hypnotherapy isn't a standalone treatment for depression, but some clients find it a useful addition, particularly for sleep, relaxation and motivation. Our Hypno-CBT combines the two approaches.
Medication
Your GP may suggest antidepressants, sometimes started before the time of year your symptoms usually begin. This is a conversation to have with your doctor, and it can sit comfortably alongside therapy.
When should you speak to someone?
It's worth reaching out if:
Your low mood has lasted more than a couple of weeks
It's affecting your work, relationships or how you look after yourself
You notice the same pattern returning year after year
Timing matters here. Many people wait until they're deep into January before asking for help. Starting in September or October, before winter really takes hold, often makes a real difference.
If you're having thoughts of harming yourself or ending your life, please don't wait. Speak to your GP, call NHS 111, or contact Samaritans free, any time, on 116 123. In an emergency, call 999.
How OLIP Therapy can help
We've been helping people through difficult seasons for over 20 years. Our team of 15 therapists offers counselling, CBT, hypnotherapy and Hypno-CBT, in person at our Fareham practice and online anywhere in the world. Clients come to us from across Hampshire, including Portsmouth and Southampton.
When you get in touch, we'll listen to what's been going on and match you with the right therapist for you. You don't need a diagnosis, and you don't need to have it all figured out before you call.
Winter will come round again. It doesn't have to feel like this every time.
Call us on 0800 970 4776 or email hello@oliptherapy.co.uk to book a session.
Frequently asked questions about seasonal affective disorder
Is seasonal affective disorder a real condition?
Yes. SAD is a recognised type of depression. It's not weakness, and it's not something you just have to put up with.
How long does SAD last?
It usually runs through autumn and winter and eases in spring. Without support, it tends to return each year.
Can you get SAD in the summer?
Yes, though it's much less common. Summer SAD often involves poor sleep, reduced appetite and restlessness rather than the sluggishness of winter SAD.
Does CBT work for seasonal affective disorder?
The research is encouraging. CBT is recommended for depression, including SAD, and some studies suggest it may reduce the chance of symptoms returning the following winter.
Do I need a diagnosis before starting therapy?
No. You can come to us whether or not you've seen your GP. If it seems that medical support would help too, your therapist will talk that through with you.
Can I have therapy for SAD online?
Yes. We offer online sessions across the UK, which can be a real help on those dark mornings when leaving the house feels like a lot.
