I never used to believe in SAD. I thought people were exaggerating. I figured winter blues were just that—blues. You know, get some more sleep, drink a hot chocolate, and suck it up. But then it hit me. The grey skies didn’t just make me yawn—they made me numb. I stopped answering messages. My appetite went haywire. I’d wake up feeling like I hadn’t slept. It took me a while to admit it, but I was in the thick of Seasonal Affective Disorder, and it was tanking my wellbeing on all fronts.
I’m not a doctor, but I’ve lived through this enough times now to understand how SAD really messes with you. And if you’re feeling a little off every time the clocks change or the sun disappears, this might help you see what’s going on beneath the surface.
Let’s break it down.
What Is SAD, Really?
SAD (Seasonal Affective Disorder) is a type of depression that follows a seasonal pattern. It typically begins in the autumn or early winter, as daylight hours shrink, and lifts in the spring or early summer. It’s most common in places where there’s a big contrast in daylight between seasons (hello, UK).
According to the NHS, SAD affects around 2 million people in the UK and 10 million in the US. And those are just the ones officially diagnosed.
SAD Isn’t Just Feeling “A Bit Down”
There’s a difference between feeling low and clinical depression. The symptoms of SAD are often brushed off or misinterpreted because they sneak in gradually.
Here’s how SAD typically shows up:
| Symptom | What It Feels Like |
|---|---|
| Persistent low mood | You can’t remember the last time you felt excited |
| Loss of interest in daily activities | Even hobbies or people you usually love feel like effort |
| Irritability | Everyone gets on your nerves—even for small things |
| Fatigue or low energy | You wake up tired, and stay tired |
| Sleep changes | Either you oversleep or struggle with insomnia |
| Appetite changes | Craving carbs and sugary food is common |
| Difficulty concentrating | You forget things and can’t focus—even on fun stuff |
| Feelings of worthlessness or guilt | You start blaming yourself for how you feel |
What surprised me most was the physical impact. I wasn’t just sad—I was sluggish, foggy, and achy. I didn’t feel like me. My body and mind were in survival mode.
How SAD Wrecks Your Wellbeing
SAD affects your emotional, physical, and social wellbeing—not just your mood. Here’s how.
1. Mental Health Declines
SAD is a form of depression. That means it drags you into a negative mental spiral. The lack of light messes with your serotonin and melatonin—chemicals that regulate mood and sleep. You’re more anxious. More irritable. More emotionally fragile.
I remember bursting into tears at a bus stop in January because I’d missed my bus. That wasn’t like me. But SAD lowers your threshold for emotional stress. What’s normally a pebble feels like a boulder.
2. Sleep Becomes Dysfunctional
When it’s dark by 4 PM, your body clock goes haywire. I found myself napping at odd times and then being wide awake at 2 AM. That sleep disruption creates a vicious cycle: the less rest you get, the more unstable your mood becomes.
Here’s what I learned: your body relies on circadian rhythms to function properly. SAD throws those rhythms off, leading to insomnia or hypersomnia (excessive sleep).
3. Physical Health Takes a Hit
A lot of people think SAD is “just mental,” but I was shocked at how it dragged down my physical health.
- I gained weight because I craved sugar and carbs constantly.
- My immune system weakened—I caught every cold going.
- I felt constant muscle tension and joint aches.
And worst of all? I didn’t have the energy to fix it. When your brain is low on dopamine and serotonin, motivation is nonexistent.
4. Relationships Get Strained
Let’s talk real life. When you have SAD, you stop reaching out. You cancel plans. You snap at people. You isolate. It’s not personal—it’s just hard to be social when you’re mentally checked out.
Your social wellbeing drops, and that isolation makes things worse. I lost touch with friends during one bad winter and had to rebuild those connections when I started feeling like myself again.
5. Productivity Goes Out the Window
If you work or study, SAD can seriously undermine your performance. I remember sitting at my laptop for hours, getting nothing done. My brain just wouldn’t engage.
It’s not laziness—it’s executive dysfunction. You want to act, but you can’t. And that adds shame and guilt to the mix, making the whole thing heavier.
What Causes SAD?
The main culprit is the lack of sunlight. Light triggers a cascade of biological processes that keep your mood stable. Without it, your brain chemistry shifts.
Let’s simplify:
| Factor | Impact |
|---|---|
| Decreased sunlight | Lowers serotonin (mood stabilizer) |
| Increased darkness | Increases melatonin (sleep hormone, makes you drowsy) |
| Disrupted body clock | Messes with circadian rhythm, leading to mood swings |
| Reduced outdoor activity | Less exercise, less vitamin D, more isolation |
This isn’t imaginary. There’s strong evidence behind it, including research on light exposure and serotonin levels published in PubMed.
Who Is Most at Risk?
Some people are more vulnerable than others. You’re more likely to experience SAD if:
- You live far from the equator (hello, Scotland)
- You have a family history of depression
- You’re female (sorry, but stats don’t lie)
- You’re in your teens to mid-30s
- You already have depression or bipolar disorder
- You work night shifts or stay indoors a lot
I ticked a few of those boxes, and when I looked back, I realized I’d always felt off in winter—I just hadn’t connected the dots.
Coping With SAD: What Actually Works
I tried everything. Checking the weather tomorrow wasn’t enough. Some things helped, others didn’t. But here’s what I—and thousands of others—have found actually works.
1. Light Therapy
This was the single most effective thing for me.
Using a 10,000-lux lightbox for 20–30 minutes every morning helps regulate your body clock and boosts serotonin. It’s like giving your brain the sunlight it’s starving for.
It’s not instant, but within a week of regular use, my energy and mood lifted. It’s clinically recommended and widely used as a first-line treatment for SAD.
Look for lightboxes with UV filters and medical-grade certification. Mine cost about £80 on Amazon and changed my winters.
2. Vitamin D
When sunlight drops, so does your body’s ability to make vitamin D. This can contribute to depression and fatigue.
I now take 2,000 IU of vitamin D3 daily from October to April. Talk to your GP or pharmacist before starting high doses, especially if you’re on medication.
3. Exercise—Even When It’s The Last Thing You Want
Moving your body, even for 15 minutes a day, can improve mood and boost energy. I started with short walks and worked up to home workouts.
It’s hard when your energy is rock bottom, but movement creates momentum. You don’t need to “feel like it”—you just need to start.
4. Structured Routines
SAD thrives on chaos. You feel better when you build structure into your day.
- Wake and sleep at consistent times
- Eat regular meals (with protein and healthy fats)
- Schedule in time outdoors, even when it’s grey
Having anchors in your day keeps you from drifting into that scary “what even is time?” winter zone.
5. Talk to Someone
I resisted therapy for a long time. I thought I could logic my way out of SAD. But talking to a professional helped me understand my patterns and develop coping strategies.
Cognitive Behavioural Therapy (CBT) is proven effective for SAD. It’s not just about rethinking your thoughts—it’s about reclaiming your agency.
6. Medication
In more severe cases, antidepressants can help. SSRIs like sertraline or fluoxetine may be prescribed, especially if other interventions aren’t enough.
Again, I’m not a doctor. If SAD is interfering with your life in a serious way, see a GP. You don’t have to white-knuckle it.
How to Tell If You Might Have SAD
If you’re unsure whether you’re dealing with SAD or just the winter blues, here’s a quick self-check.
| Question | Answer |
|---|---|
| Do your symptoms follow a seasonal pattern? | Yes/No |
| Do they begin in autumn/winter and lift in spring/summer? | Yes/No |
| Do they return at the same time each year? | Yes/No |
| Do they interfere with your daily life or relationships? | Yes/No |
| Do you feel better when on holiday in sunny places? | Yes/No |
If you’re answering “yes” to most of these, it’s worth talking to someone. SAD is real—and treatable.
Preventing SAD Before It Starts
I now plan for winter like I’m planning for a storm. I don’t wait until I’m drowning—I prepare in advance. Here’s how:
- Start light therapy in early October
- Take vitamin D before your levels crash
- Set a consistent sleep schedule
- Plan indoor hobbies to look forward to
- Invest in warm, waterproof clothes so weather doesn’t trap you inside
- Book a mid-winter trip if possible—even a few days of sun helps
- Tell friends and family what’s going on so they can support you
Let’s Get Real: You’re Not Broken
SAD doesn’t mean you’re weak. It means your brain is responding to environmental changes. It’s not all in your head—it’s in your biology. Just like pollen causes hay fever, low light can cause depression.
You don’t have to pretend you’re fine or power through. You can treat it. You can adapt. You can survive winter without losing yourself.
Final Thoughts
If there’s one thing I’ve learned, it’s this: your wellbeing matters every month of the year. You don’t need to hibernate for half your life. You’re allowed to take your mental health seriously—even if people around you don’t get it.
SAD is common. It’s manageable. And with the right tools, you can get your energy, joy, and clarity back—even when the skies are grey.
Further Reading:
Let’s stop pretending winter depression is just a personal failing. It’s not. It’s chemistry. And chemistry can be changed.
If you’re reading this because you suspect SAD is affecting you or someone you care about—you’re not alone. There’s hope. And there’s help.