There are two types of people as winter approaches: those who can't wait to light a candle and settle in for a cosy night, and those who feel a creeping sense of dread as the days grow shorter and darker.
If you're in that second group – watching the light fade by 4pm and feeling your energy and mood slip away with it – you're not alone.
Seasonal affective disorder, or SAD, affects millions of people across the UK each year, causing low mood, fatigue, and a loss of interest in the things you used to enjoy.
It isn't about being a “winter person” or not. It’s a very real condition that can make autumn and winter feel impossibly hard.
Whether you've been dealing with SAD for years or you're just starting to recognise the pattern, you're taking a positive step by looking for support.
Let's explore how you can take back control and find your light again.
Three key takeaways
SAD is a form of depression that follows a seasonal pattern, most commonly occurring during autumn and winter when natural daylight is reduced.
Symptoms include feeling low,and changes in sleep patterns, appetite, energy levels, concentration, and social behaviour.
If you're experiencing SAD symptoms that interfere with your normal routine, it's important to speak to your GP as effective treatments are available, from light therapy to medication.
What is seasonal affective disorder (SAD)?
SAD is a type of depression that follows a seasonal pattern. It typically strikes in autumn and winter when daylight hours shrink, then lifts as spring arrives. It's not just “winter blues” or something to push through. It's your brain struggling to cope with reduced light exposure.
Less daylight disrupts your internal body clock and can trigger chemical changes in your brain. You might produce too much melatonin (making you exhausted) while your serotonin levels drop (affecting your mood).
This results in fatigue, persistent low mood, carb cravings, social withdrawal, and perhaps a feeling that you're a completely different person from your summer self.
How is SAD diagnosed?
If you've noticed your mood and energy consistently plummet during the darker months for at least two winters running, it's worth seeing your GP.
They'll look for a clear seasonal pattern: symptoms that begin and end at roughly the same time each year, significantly interfere with your daily life, and can't be explained by other factors.
It’s important to be honest about your sleep, appetite, energy levels, and how you're coping. They might run blood tests to rule out other conditions like a vitamin D deficiency or thyroid issues.
Seasonal affective disorder symptoms
Persistent low mood or depression that occurs at the same time each year (usually winter).
Loss of interest in normal everyday activities.
Feeling irritable, anxious or experiencing mood swings.
Sleeping more than usual, difficulty waking up, or feeling drowsy during the day.
Craving carbohydrates and comfort foods, leading to weight gain.
Feeling lethargic, sluggish or lacking in energy throughout the day.
Difficulty concentrating or making decisions.
Feelings of despair, guilt, worthlessness or hopelessness.
Reduced sex drive or loss of libido.
Social withdrawal and not wanting to see friends or family.
Physical symptoms like headaches, muscle pain or stomach problems.
7 tips for dealing with SAD in winter
1. Make the most of the natural light
Open your curtains immediately when you wake up, sit near windows, and get outside during daylight hours. Just 15 minutes can help. Natural light, even on cloudy days, is far more intense than indoor lighting and helps to regulate your circadian rhythm.
2. Light therapy
“Use a SAD lamp for 20-30 minutes each morning, ideally within an hour of waking up. It’s important to be consistent and use it at the same time each day.
“Some people even use a SAD lamp as their alarm clock to mimic the natural sunrise, which can make waking up in the dark less jarring.”
Make when you go to bed and when you wake up consistent, even on weekends, and avoid oversleeping. Structure is vital for managing SAD, with those who stick to routine bedtimes often feeling more in control of their symptoms.
4. Stay active
Physical activity, particularly outdoors during the day, can significantly boost your mood and energy levels. Even a 10-minute walk can trigger endorphin release and help combat the lethargy that comes with SAD.
5. Eat a balanced diet
Try to resist carbohydrate cravings and maintain a balanced diet rich in vegetables, fruits, and omega-3 fatty acids. Keep healthy snacks like nuts or fruit readily available to avoid the energy crashes that come with sugary comfort foods.
6. Stay connected
Fight the urge to isolate yourself. Instead, schedule regular catch-ups and maintain social activities even when your motivation is low. Forcing yourself to stay social often helps to break the cycle of low mood.
7. Vitamin D supplements
“Most people in the UK have low vitamin D levels during autumn and winter when there’s little exposure to sunlight, which can worsen SAD symptoms. I recommend 10 mcg daily (400 IU) of vitamin D from October through to March.”
Ian Budd, Prescribing Pharmacist at Chemist4U
5 tips for coping with SAD in summer
While most people associate SAD with winter, around 10% of sufferers experience symptoms during spring and summer instead.
Summer SAD presents differently, typically causing insomnia rather than oversleeping, poor appetite instead of carb cravings, and increased anxiety rather than lethargy.
Triggers may include excessive heat and humidity, longer days disrupting sleep, or the social pressures of summer activities.
1. Keep cool and comfortable
Excessive heat can trigger summer SAD symptoms, so maintain a cool environment with fans, air conditioning, or blackout blinds during the hottest parts of the day.
Take cool showers, wear lightweight clothing, and avoid going out during peak temperatures if the heat makes your symptoms worse.
2. Manage your light exposure
“Unlike winter SAD, you may need to reduce light exposure rather than increase it. Use blackout curtains to create a dark sleeping environment and wear sunglasses when outdoors.
“Some people find that too much bright light actually triggers anxiety and agitation, so by managing your exposure, it can help to regulate your mood.”
Ian Budd, Prescribing Pharmacist at Chemist4U
3. Maintain a regular sleep pattern
Long daylight hours can disrupt your circadian rhythm, making it hard to wind down. Create a consistent bedtime routine, avoid screens before bed, and consider using an eye mask. Taking melatonin tablets may help, but speak to your pharmacist first to see if they are suitable for you.
4. Stay hydrated and eat regularly
Summer SAD often suppresses appetite, but skipping meals can worsen mood swings. Set reminders to eat small, regular meals and keep hydrated with plenty of water, especially if you're experiencing reduced appetite or weight loss.
5. Plan around any triggers
If crowded beaches or summer social events trigger anxiety, plan alternatives that feel more comfortable. Early morning or evening activities when it's quieter and cooler can be more manageable than peak summer socialising.
How Chemist4U can help with SAD
Living with SAD is hard enough without struggling to find the right support. We offer vitamin D supplements in various strengths, helping you tackle the deficiency that often makes SAD symptoms worse.
Unsure what’s right for you? Don’t worry! Our friendly pharmacy team can point you towards the best options for your symptoms.
Winter SAD typically begins in October when the clocks go back and the days shorten, peaking in December through to February. Summer SAD usually starts in March or April when the clocks go forward and the days are longer and hotter.
Is SAD a form of bipolar?
No, SAD is a type of depression with a seasonal pattern, not bipolar disorder. While bipolar involves alternating depression and mania year-round, SAD specifically causes depression at the same time every year.
What is the cause of SAD?
Winter SAD is likely caused by reduced sunlight disrupting the circadian rhythm, lowering serotonin and increasing melatonin production. Summer SAD may result from excessive heat and light, though the exact causes aren't fully understood.
What is the best treatment for SAD?
Light therapy (20-30 minutes each morning) is highly effective for winter SAD, often combined with antidepressants for more severe cases. Vitamin D supplements and regular exercise during daylight hours can also help.
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