Seasonal Affective Disorder (SAD)

This time of year, when the days are shorter, lots of people experience Seasonal Affective Disorder (SAD). Let’s dive into what this is and how you can help yourself.

What is SAD?

Seasonal Affective Disorder is a form of depression that follows a seasonal pattern-most commonly beginning in late autumn or winter and easing in spring as the light returns. For some, symptoms are mild; for others, they can significantly affect daily life, relationships, and work.

Common signs and symptoms

• Persistently low mood or loss of interest

• Low energy and increased sleep; struggling to get up

• Cravings for carbohydrates and comfort foods; weight changes

• Irritability, withdrawal, or reduced motivation

• Difficulty concentrating or getting things done

  
  

If low mood lasts most of the day, nearly every day for two weeks or more, it could be a sign to reach out for support.

Why does SAD happen?

It’s not caused by just one thing but a mixture of factors

• Reduced daylight disrupts the body clock (circadian rhythm), affecting sleep and mood.

• Melatonin and serotonin shifts can increase sleepiness and lower mood.

• Vitamin D may play a supporting role for some people.

• SAD is best understood as depression with a seasonal pattern, not a separate disorder.

What actually helps?

Treatments for SAD are much the same as for other forms of depression, and they can be combined for best effect.

Cognitive Behavioural Therapy (CBT)

CBT-especially approaches tailored for SAD-targets seasonal thinking patterns and behaviours (like withdrawing or oversleeping). Many people find CBT effective both in the current season and for preventing relapse in future winters.

Light therapy

“Bright light” devices (often 10,000 lux at a recommended distance) can help some people when used shortly after waking for 20–45 minutes most mornings in winter. Because quality varies and it’s not right for everyone (e.g., certain eye conditions or bipolar disorder), it’s best to first discuss with your doctor.

Dawn simulators (a gentle “sunrise” before your alarm) may also be helpful, particularly if mornings are the hardest time.

Lifestyle supports that make a real difference

• Morning daylight: A brisk outdoor walk within a couple of hours of waking supports your body clock-even on cloudy days.

• Consistent routine: Regular sleep and wake times keep rhythms steady (limit long weekend lie-in's if you can).

• Move your body: Gentle, regular movement boosts mood and energy.

• Connection: Plan small, regular social contact to counter isolation.

• Nourishment: Steady meals, mindful caffeine and alcohol, and plenty of hydration.

  
  

  These aren’t a replacement for treatment, but they make treatments work better.

  
  

Safe use tips for light devices

• Choose a reputable, purpose-built device; check intensity (e.g., 10,000 lux) at the recommended distance.

• Use it soon after waking and be consistent throughout your symptomatic months.

• Don’t stare directly at the light; place it slightly to the side at or above eye level.

• If you have retinal conditions, take photosensitising medication, or have a history of mania/hypomania-seek medical advice first.

• If you notice headaches, eye strain, irritability, sleep disruption, or “wired” feelings, reduce exposure and speak with a doctor.

  
  

How therapy with Aligned Mindset Therapy can help

At Aligned Mindset Therapy, I offer integrative psychotherapy-blending evidence-based CBT strategies with depth-oriented work and, where appropriate, hypnotherapy for relaxation, sleep regulation, and imagery-based coping. Together we can:

• Map your seasonal triggers and patterns

• Tackle thinking traps (e.g., “I can’t function until spring”)

• Shift behaviours that keep mood low (withdrawal, all-or-nothing energy)

• Build a practical relapse-prevention plan for the autumn clock change

  
  

You don’t have to wait until symptoms peak-many clients start in early autumn to build momentum before winter fully arrives.

Sessions are available online across the UK. My sessions are also covered by Insurance companies like BUPA, Vitality, WPA etc.

FAQs

Is SAD just “winter blues”?No. Many people feel lower in winter; SAD is clinical depression with a predictable seasonal pattern that significantly impacts daily life.

Does vitamin D cure SAD?Vitamin D deficiency can affect health and may influence mood, but it’s unlikely to be a stand-alone solution. It’s reasonable to check levels with your GP and supplement if needed as part of a wider plan.

Which is better-CBT or light therapy?Both can help. CBT often has stronger long-term protection against future winter relapses. Many people combine CBT with light therapy and lifestyle changes.

Can I prevent SAD?A head-start helps: regular morning daylight, a steady sleep routine, planning social contact, and-if advised-lining up a light device or medication before symptoms build.

To have a no obligation initial consultation visit my webiste www.alignedmindset.co.uk