Understanding Seasonal Affective Disorder (SAD) and Supporting Your Mental Health in Autumn
As the days grow shorter and the weather turns colder, many people notice a shift in their mood and energy levels. While autumn brings beauty and change, it can also trigger a mental health condition known as Seasonal Affective Disorder (SAD).
SAD is more than just “feeling a bit low” during the darker months. It’s a recognised form of depression that follows a seasonal pattern, most commonly beginning in autumn and lasting through winter, before lifting in spring and summer. For this reason, it’s often called “winter depression.”
What is Seasonal Affective Disorder?
SAD is a type of depression linked to seasonal changes in daylight. Common symptoms include:
- Persistent low mood
- Irritability, stress, or anxiety
- Loss of interest in activities once enjoyed
- Feeling less sociable and withdrawn
- Fatigue and difficulty concentrating
- Sleeping more than usual
- Changes in appetite, particularly craving carbohydrates
- Weight gain
These symptoms can affect daily life, relationships, and overall well-being.
Why Does SAD Happen?
Although the exact causes aren’t fully understood, research suggests that SAD is connected to reduced exposure to sunlight. This affects a small but important part of the brain called the hypothalamus, which regulates:
- The body’s internal clock (circadian rhythm)
- The release of melatonin (the sleep hormone)
- The release of serotonin (the “feel-good” hormone)
Shorter days and longer nights can disrupt this balance, leading to sluggishness, increased sleepiness, and low mood.
How Can Counselling Help?
Living with SAD can feel isolating, but you don’t have to face it alone. Counselling provides a safe and supportive space to:
- Explore how the seasonal changes affect your mood and daily life
- Develop coping strategies tailored to your needs
- Address underlying stress, anxiety, or difficult emotions that SAD may amplify
- Build resilience and self-compassion during the darker months
Sometimes, just talking through your experiences with someone who understands can make a significant difference.
Treatments and Approaches
There isn’t one single solution for SAD, but there are several approaches that may help:
- Light therapy – using a medically approved SAD light box to simulate sunlight, often effective in boosting mood within a week
- Counselling or talking therapies – to explore emotional impact and develop coping strategies
- Lifestyle changes – incorporating small, nourishing habits to support your wellbeing
Practical Tips to Nourish Your Mental Health This Autumn
Alongside counselling, here are some evidence-based ways to care for yourself:
- Seek natural light whenever possible – A short walk during the day, even in cloudy weather, can help regulate your body clock.
- Keep a regular sleep routine – Go to bed and wake up at consistent times to support your circadian rhythm.
- Stay active – Gentle exercise, especially outdoors, releases endorphins and reduces stress.
- Try ecotherapy – Spending mindful time in nature, whether gardening, walking, or simply observing seasonal changes, can improve mood.
- Top up Vitamin D – Supplements may help during months with little sunlight.
- Stay connected – Reach out to friends, family, or community groups to combat loneliness.
- Bring light indoors – Keep curtains open, use mirrors to reflect natural light, and consider adding indoor plants.
- Nourish creativity – Engage in arts, crafts, or hobbies that give you a sense of purpose and joy.
- Create a self-care kit – Have a collection of uplifting activities ready for difficult days (music, books, films, relaxation practices, or favourite treats).
- Be gentle with yourself – Acknowledge that this time of year can be harder and allow space for rest as well as activity.
Final Thoughts
SAD is a real and valid mental health condition, not just “winter blues.” If you notice that your mood consistently drops as the days grow shorter, know that support is available.
Counselling can help you understand your experience, manage symptoms, and find ways to care for yourself through the changing seasons. Use the “get in touch” tab or message me on Facebook (KTcounselling) if you would like to talk about whether counselling might be right for you. With the right support and small, nourishing steps, it’s possible to bring light back into the darker months.
If your mood is extremely low or you’re having suicidal thoughts, call the Samaritans helpline on 116 123 to talk to someone immediately.