Why We Feel Down in Winter: Understanding Seasonal Affective Disorder (SAD)

The Winter Blues or Something More?

As the days get shorter and the weather gets colder, many people notice a dip in mood, energy, and motivation. While it’s normal to feel less energetic in winter, for some, this seasonal change leads to depression-like symptoms that impact daily life.

This condition is known as Seasonal Affective Disorder (SAD), a type of depression that occurs during certain times of the year, typically in autumn and winter. In this post, we’ll explore why SAD happens, its symptoms, and how to manage it effectively.

What is Seasonal Affective Disorder (SAD)?

SAD is a type of depression that follows a seasonal pattern, most commonly occurring in the darker, colder months. While its exact cause isn’t fully understood, researchers believe it is linked to reduced sunlight exposure, which affects mood-regulating chemicals in the brain.

Symptoms of Seasonal Affective Disorder

SAD symptoms vary in severity but often include:

1. Persistent Low Mood

• Feeling down, tearful, or hopeless for weeks at a time.

• Increased irritability or frustration over small things.

2. Lack of Energy and Motivation

• Struggling to get out of bed or complete daily tasks.

• Feeling physically and mentally exhausted, even after rest.

3. Sleep and Appetite Changes

• Sleeping more than usual but still feeling tired.

• Craving carbohydrates and sugary foods, leading to weight gain.

4. Difficulty Concentrating

• Struggling to focus on work, studies, or conversations.

• Feeling mentally foggy or forgetful.

5. Withdrawing from Social Activities

• Avoiding friends and family due to low mood and lack of energy.

• Feeling disconnected or uninterested in things you used to enjoy.

Why Does SAD Happen?

1. Lack of Sunlight and Vitamin D Deficiency

• Sunlight helps regulate serotonin, the brain’s "feel-good" chemical.

• Less sunlight leads to lower serotonin levels, which can trigger depression symptoms.

2. Disruption of the Body’s Internal Clock

• The brain’s circadian rhythm (body clock) is influenced by natural light.

• Shorter daylight hours can disrupt sleep patterns and cause fatigue and low mood.

3. Increased Melatonin Production

• Melatonin is the hormone that makes us feel sleepy.

• In winter, the body produces more melatonin, making people feel tired and sluggish.

How to Manage and Treat Seasonal Affective Disorder

1. Light Therapy (Using a SAD Lamp)

• A SAD lamp mimics natural sunlight, helping boost serotonin levels.

• Using a 10,000-lux light box for 20–30 minutes each morning can reduce symptoms.

2. Get Outside and Increase Natural Light Exposure

• Even on cloudy days, spending time outdoors helps regulate mood and energy levels.

• Aim for daily walks, even if it’s cold, to increase natural light exposure.

3. Prioritise Sleep Hygiene

• Avoid excessive napping, which can worsen fatigue.

• Keep a consistent sleep schedule, even on weekends.

• Reduce screen time before bed to improve sleep quality.

4. Exercise Regularly

• Physical activity boosts serotonin and endorphins, improving mood.

• Even low-impact activities like yoga or stretching can help.

5. Eat a Mood-Boosting Diet

• Focus on omega-3-rich foods (salmon, walnuts, flaxseeds) for brain health.

• Eat a balanced diet with protein, whole grains, and leafy greens to stabilise energy levels.

6. Seek Professional Support

• If SAD symptoms are severe or persistent, therapy can help develop coping strategies.

• In some cases, medication (such as antidepressants) may be recommended by a doctor.

How Therapy Can Help with Seasonal Affective Disorder

1. Identifying Negative Thought Patterns

• Therapy helps recognise repetitive negative thoughts that contribute to low mood.

• Techniques like Cognitive Behavioural Therapy (CBT) help reframe thoughts and improve resilience.

2. Creating a Personalised Coping Plan

• A therapist can develop an individualised plan based on lifestyle, triggers, and personal needs.

• Therapy provides emotional support during difficult months.

3. Managing Stress and Emotional Well-Being

• Counselling can introduce stress-reduction techniques like mindfulness and breathing exercises.

• Learning self-care strategies helps improve mood stability.

Final Thoughts: You Don’t Have to Struggle Alone

If you find that winter months negatively impact your mood, energy, or motivation, you’re not alone. Seasonal Affective Disorder is a real condition, but with the right strategies, it is manageable.

📞 Need support? I offer online and in-person counselling in Birmingham to help you manage seasonal depression and improve well-being.

👉 Visit www.integrativecounsellingbirmingham.co.uk to book a session today.