When the Days Get Shorter — Shedding Light on Seasonal Affective Disorder

As autumn’s golden leaves give way to winter’s muted tones, many of us notice our energy dipping and our mood dimming. The colder months bring cosy nights in, steaming cups of tea, and twinkling lights, yet for some, they also usher in a heavy fog of sadness that feels impossible to shake. This is Seasonal Affective Disorder (SAD) a type of depression that follows a seasonal pattern, often striking as daylight hours shrink.

I remember my first winter living in London, the days seemed to disappear before they began. By 4 p.m., darkness had fallen, and with it came a strange lethargy. I thought I was just being dramatic, until I learned that roughly 1 in 15 people in the UK experience SAD each year. It’s not just “winter blues” it’s a real, clinical condition linked to changes in our circadian rhythm, serotonin levels, and exposure to sunlight.

Understanding the Shadows

SAD typically begins in late autumn and can last until early spring. Symptoms vary, but common signs include:

• Persistent low mood or tearfulness

• Lack of interest or pleasure in daily activities

• Fatigue and excessive sleepiness

• Cravings for carbohydrates and weight gain

• Difficulty concentrating or feeling hopeless

If this sounds familiar, know that you’re not alone — and that there are ways to soften the impact of the season.

Bringing the Light Back In

While professional help is always recommended, there are simple, at-home strategies that can help lift the gloom:

1. Seek the Sunlight.

Even on cloudy days, natural light can make a difference. Open your curtains wide, take short walks in the morning, or position your workspace near a window. Exposure to daylight helps regulate your internal clock and boost serotonin.

2. Consider Light Therapy.

Light therapy lamps — designed to mimic natural sunlight — can be a game-changer. Just 20 to 30 minutes of use each morning can help improve energy and mood. Look for medically approved devices with a brightness of around 10,000 lux.

3. Keep Moving.

Exercise is a natural antidepressant. You don’t need to run marathons; even gentle yoga, stretching, or a brisk daily walk can release endorphins that help balance your mood.

4. Nourish from Within.

Winter cravings are real, but maintaining a balanced diet helps stabilise blood sugar — and in turn, mood. Omega-3 rich foods (like salmon, flaxseed, and walnuts) and complex carbs (like oats and lentils) can be especially beneficial.

5. Create a Winter Routine You Love.

When daylight disappears, structure becomes your ally. Set small daily rituals — a morning stretch, journaling, or lighting a candle in the evening. These grounding practices offer a sense of rhythm and calm.

6. Stay Connected.

SAD often pushes people into isolation, but reaching out — whether it’s a friend, a family member, or an online community — can be deeply healing. Connection is warmth, even in the coldest months.

When to Seek Professional Help

If your symptoms feel overwhelming or last beyond the winter months, it’s time to reach out for professional support. Treatments such as Cognitive Behavioural Therapy (CBT), antidepressant medication, and light therapy prescribed by a GP can be transformative.

You can contact your GP for advice, or reach out to mental health services such as:

Mind (mind.org.uk | 0300 123 3393)

Samaritans (samaritans.org | 116 123 – available 24/7)

NHS Every Mind Matters (nhs.uk/every-mind-matters)

Remember: SAD is not a sign of weakness — it’s your body responding to real, seasonal change. With the right care, light does return. Spring, after all, always follows winter.