Many of us relish the renewed sense of purpose that autumn brings, and embrace the crisp air and cosy evenings. However, for others, it can carry an air of sadness and loss of energy. If you notice that you are always plagued by low mood or fatigue at this time of year, you might be experiencing Seasonal Affective Disorder (SAD).
Here’s a look at what it is, and some practical strategies for coping with it.
What is Seasonal Affective Disorder?
Seasonal Affective Disorder is a form of depression that typically begins in autumn or winter and eases during spring and summer. It’s more than just the “winter blues.” People with SAD can experience symptoms severe enough to impact daily life, work, and relationships.
Common signs include:
- Low mood or persistent sadness
- Loss of interest in activities usually enjoyed
- Fatigue and low energy
- Changes in sleep patterns (often oversleeping)
- Increased appetite or cravings for carbohydrates
- Difficulty concentrating
If these symptoms return at the same time each year and lift when daylight increases, SAD may be the cause.
Why does autumn affect mood?
Several factors contribute to why autumn and winter can feel emotionally heavy:
Reduced daylight
Shorter days mean less exposure to natural light. This disrupts the body’s internal clock (circadian rhythm), affecting sleep, energy, and mood regulation.
Changes in brain chemistry
Less sunlight can lower serotonin levels — the “feel-good” chemical that helps regulate mood. Melatonin production can also increase, making you feel more tired.
Lifestyle shifts
As the weather cools, people often spend less time outdoors and become less physically active, which can amplify feelings of lethargy or isolation.
Coping strategies for Seasonal Affective Disorder
If autumn feels heavy for you, there are steps you can take to support your mental health:
Seek natural light
Aim to spend time outdoors daily, even on cloudy days. Positioning your workspace near a window can also help.
Light therapy
Special light boxes mimic natural daylight and can be effective in reducing symptoms of SAD.
Stay active
Exercise boosts endorphins and helps combat low mood. Even a short daily walk can make a difference.
Maintain routine
Keeping regular sleep and meal patterns stabilises your body clock and supports emotional balance.
Talk about it
Sharing your experiences with friends, family, or a therapist can help reduce feelings of isolation.
When to seek professional help
While self-care strategies can ease mild symptoms, SAD can sometimes feel overwhelming. If low mood, fatigue, or loss of interest in life is interfering with your wellbeing, it may be time to seek professional support.
Our private therapy sessions in Sheffield provide a safe space to explore these feelings, identify coping strategies, and build resilience through the darker months.
By recognising the signs of Seasonal Affective Disorder and taking proactive steps, you can ease its impact and reclaim your sense of wellbeing. If SAD is affecting your life, reaching out for professional support may be the first step towards a brighter season ahead.