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You don't have to dread every winter
Seasonal affective disorder (SAD) is a type of depression with a seasonal pattern, often occurring during autumn and winter and improving in spring. Changes in daylight can affect mood, sleep, and energy. A qualified professional can assess symptoms and discuss support.
General information, not medical advice
This page is for general information and does not diagnose, treat, or replace advice from a GP or other qualified health professional. If symptoms are new, severe, worsening, or you are worried about your safety, seek appropriate medical or urgent support.
Signs and symptoms
You might be experiencing seasonal affective disorder (sad) if you recognise any of the following:
- Low mood, sadness, or hopelessness starting in autumn or winter
- Fatigue and lack of energy, sleeping more than usual
- Craving carbohydrates and gaining weight
- Difficulty concentrating and withdrawing socially
- Irritability and anxiety
- Loss of interest in activities you normally enjoy
- Symptoms lift naturally in spring and summer
What causes seasonal affective disorder (sad)?
Seasonal Affective Disorder (SAD) is rarely caused by a single factor. Common contributing factors include:
- Reduced sunlight affecting the body's internal clock (circadian rhythm)
- Drop in serotonin levels triggered by less light
- Overproduction of melatonin causing increased sleepiness
- Genetic predisposition, SAD runs in families
- Living at higher latitudes where winter days are shorter
How therapy can help
Talking therapy can offer space to discuss the dread that may build before winter and the pull to withdraw when mood is low. CBT adapted for seasonal affective disorder may help some people examine patterns of thinking and activity linked with seasonal low mood. A GP or qualified professional can help you consider talking therapy alongside other support recommended in current guidance.
Therapeutic approaches we use
Talking Therapy / Counselling
Regular contact through the darker months helps counteract isolation and gives you an early-warning space for the seasonal dip before it deepens.
CBT for SAD
Specifically adapted for seasonal depression, this approach challenges negative thoughts about winter and uses behavioural activation to break the withdrawal cycle.
Mindfulness
Mindfulness helps you observe and accept difficult seasonal feelings without being overwhelmed by them, reducing the suffering caused by resistance to low mood.
Lifestyle and Behavioural Strategies
A plan may consider sleep, activity, social contact, and time outdoors during daylight, alongside advice from a qualified professional.
Frequently asked questions
Is SAD a 'real' condition or just feeling gloomy in winter?
SAD is a recognised clinical diagnosis, distinct from ordinary winter blues. If your symptoms are significantly interfering with your life each winter, it warrants proper assessment and treatment.
Do I need to wait until winter to get help?
You do not need to wait for winter to seek advice. A GP or qualified professional can discuss timing, symptom patterns, and suitable options; starting earlier may suit some people but is not a guarantee of prevention.
Can therapy stop SAD coming back next year?
Some guidance discusses CBT adapted for SAD. Whether it is suitable and whether maintenance work is useful should be discussed with a qualified professional.
Content information and sources
Editorial status: Content checked against UK clinical guidance and NHS information. Reviewed . This is an editorial check; no named clinician is represented as having reviewed this page.
Authoritative UK sources relevant to this topic:
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