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How to combat SAD: tips for managing seasonal affective disorder
Written byJodi M Johnson
Reviewed byHeeral Patel
Feeling low as the seasons change? You might be experiencing SAD. Here’s how to understand seasonal affective disorder – and simple ways to brighten your mood when the days get darker
Summary
1What’s SAD?
Seasonal affective disorder is a form of clinical depression that occurs at the same time each...
2What causes SAD?
We don’t yet know the exact cause of SAD, but most experts agree it’s closely tied to the lack of sunlight...
3How to support your mood
What you eat can have a big impact on how you feel, especially if you’re dealing with SAD...
As the days get shorter and the sunlight fades, many of us start to feel a little “off”. Maybe you're more tired than usual, craving comfort foods or just not feeling like yourself. If that sounds familiar, you’re not alone – and you might be experiencing something called seasonal affective disorder (or SAD).
SAD is more than just the winter blues. It’s a real and common form of depression that can creep in as the seasons change, especially during the darker, colder months. The good news is that while SAD can feel heavy, it’s also manageable with the right tools, support and a little self-kindness.
What’s SAD?
Seasonal affective disorder is a form of clinical depression that occurs at the same time each year (usually in autumn or winter, but some experience it in the summer too) and significantly affects daily functioning.1 SAD involves more intense symptoms like persistent sadness, sleep and appetite changes as well as loss of interest in usual activities, often requiring treatment to manage.
So, what are the winter blues and how do they differ from SAD? Well, the winter blues tend to be a mild, temporary dip in mood and energy that many people experience during the colder, darker months. You might feel a bit more tired or unmotivated but can usually manage daily life without much trouble.2,3
What are the symptoms of seasonal depression or SAD?
Wondering if you might be experiencing SAD? Here are some common signs to look out for:1,4
- Feeling down or low most of the time, and it just won’t lift
- Losing interest or enjoyment in things you used to love
- Getting irritated more easily
- Feeling hopeless, guilty or like you’re not good enough
- Struggling with low self-esteem
- Crying more often or feeling teary without a clear reason
- Feeling anxious or constantly on edge
- Not feeling interested in sex like you used to
- Avoiding social situations or not wanting to be around others
And there are some other seasonal depression symptoms you might notice too, like:1,4
- moving around less or feeling like you’re in slow motion
- having no energy and wanting to nap during the day
- sleeping more than usual and still feeling exhausted when you wake up
- finding it tough to focus or stay on task
- feeling hungrier than usual – especially craving carbs or comfort foods, which might lead to weight gain
What causes seasonal depression or SAD?
We don’t yet know the exact cause of SAD, but most experts agree it’s closely tied to the lack of sunlight during the shorter days of autumn and winter. The leading theory is that reduced daylight can throw off how certain parts of the brain function – especially the hypothalamus, which helps regulate things like mood, sleep and hormones.1,5
When this part of the brain isn’t working quite right, it can lead to an increase in melatonin (the hormone that makes you feel sleepy) and a drop in serotonin (which helps regulate mood, appetite and sleep).6,7 At the same time, your body’s internal clock – also known as your circadian rhythm – can get disrupted by the lower light levels, making it harder to stay in sync with your usual daily routine.8
And if someone in your family has struggled with SAD or another form of depression, your chances of experiencing it yourself are higher.1,9
While anyone can develop SAD, it’s much more common in women – they’re about three times more likely to be affected than men. Scientists aren’t entirely sure why, but hormones and how our bodies respond to seasonal changes may play a role.9
And it turns out that vitamin D does more than keep our bones strong. Researchers have found that vitamin D helps regulate the production of adrenaline, noradrenaline, dopamine and even shields our serotonin reserves. When vitamin D dips, these systems may get thrown off balance, which may increase the risk of depression, although the mechanisms are not clearly understood and more research is needed.10
How to support your mood
Exercise can be a powerful mood supporter, especially if you're dealing with mild to moderate depression such as SAD. It doesn’t have to be intense or complicated – what matters most is finding something you enjoy and sticking with it. Whether it’s a walk, a dance class or yoga, if it gets you moving and lifts your spirits, it counts. The key is to make it part of your routine, not a chore.11
What you eat can have a big impact on how you feel, especially if you’re dealing with SAD. A balanced, regular diet helps keep your energy and mood more stable throughout the day. Slow-release carbs like wholegrains and brown rice can prevent the crashes that often come with sugary snacks.12
Healthy fats – think oily fish, nuts, seeds and avocados – in particular omega-3s are important for normal brain health.12 And let’s not forget about B vitamins and zinc too,13 it's important to make sure you are getting enough of all of these nutrients.
DHA is a type of omega‑3 fat that’s essential for brain health. It helps the brain develop normally in babies and children – and supports normal brain function throughout life. To see the benefit, you need a daily intake of about 250mg for kids and adults, and 100mg for infants. In short, DHA helps keep your brain sharp, right from the start.14
Zinc contributes to normal cognitive function. It helps your brain work properly by supporting memory, learning and attention.15 While vitamin B12 helps keep your brain and nerves working as they should.16
Your gut health matters too. Eating more whole foods and fermented options like yoghurt or kimchi, and cutting back on caffeine and alcohol, may help smooth out the emotional highs and lows that often come with winter.12
While lifestyle tweaks like getting outside more and staying active can do wonders, there's also a lot to be said for giving your mental and emotional wellbeing a little extra TLC. Mindfulness and stress-reduction techniques like meditation, deep breathing or even a few quiet minutes with a good cup of tea can help calm the mind and create some much-needed space in the day. It’s not about becoming a zen master overnight, but about finding small, soothing moments that help you feel more grounded.
Staying socially connected also plays a huge role. When the urge to hibernate kicks in, reaching out to a friend, joining a group or even having a quick chat with someone you trust can be surprisingly powerful. Humans are wired for connection and sometimes just knowing you’re not alone in how you feel can be incredibly comforting.
And let’s not forget sleep – the unsung hero of mental health. Sticking to a consistent sleep routine, winding down before bed and making your bedroom a calm, screen-free zone can really help reset your energy levels and improve your mood. Think of it as giving your body and brain the rest they need to better tackle whatever winter throws your way.
The final say
If the shorter days have been dimming your mood, you're definitely not alone – and fortunately, there are ways to fight back. From soaking up natural light to getting your body moving and tweaking a few daily habits, small changes can make a big difference.
Keep experimenting with what works for you, be kind to yourself on the tougher days and don’t hesitate to reach out for support when you need it – especially from your GP or a mental health professional.
Brighter days (both literally and figuratively) are ahead. And if you need any more inspo, take a look at how the Scandis do it: real-life stories of SAD and super-short days.
This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. NHS. Overview - Seasonal affective disorder (SAD) [Internet]. nhs.uk. NHS; 2021. Available from: https://www.nhs.uk/mental-health/conditions/seasonal-affective-disorder-sad/overview/
2. Beat the Winter Blues [Internet]. NIH News in Health. 2017. Available from: https://newsinhealth.nih.gov/2013/01/beat-winter-blues
3. NHS. Get help with low mood, sadness or depression [Internet]. NHS. 2021. Available from: https://www.nhs.uk/mental-health/feelings-symptoms-behaviours/feelings-and-symptoms/low-mood-sadness-depression/
4. NHS. Symptoms - Seasonal affective disorder (SAD) [Internet]. nhs.uk. 2021. Available from: https://www.nhs.uk/mental-health/conditions/seasonal-affective-disorder-sad/symptoms/
5. Blume C, Garbazza C, Spitschan M. Effects of light on human circadian rhythms, sleep and mood. Somnology : Sleep Research and Sleep Medicine [Internet]. 2019 Sep 1;23(3):147–56. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6751071/
6. Bamalan OA, Al Khalili Y. Physiology, serotonin [Internet]. PubMed. Treasure Island (FL): StatPearls Publishing; 2023. Available from: https://www.ncbi.nlm.nih.gov/books/NBK545168/
7. Cespuglio R. Serotonin: its place today in sleep preparation, triggering or maintenance. Sleep Medicine. 2018 Sep;49:31–9.
8. Circadian Rhythm Disorders - Treatment | NHLBI, NIH [Internet]. www.nhlbi.nih.gov. 2022. Available from: https://www.nhlbi.nih.gov/health/circadian-rhythm-disorders/treatment
9. Seasonal Affective Disorder (SAD) [Internet]. www.mentalhealth.org.uk. Available from: https://www.mentalhealth.org.uk/explore-mental-health/a-z-topics/seasonal-affective-disorder-sad
10. Penckofer S, Kouba J, Byrn M, Estwing Ferrans C. Vitamin D and Depression: Where is all the Sunshine? Issues in Mental Health Nursing [Internet]. 2010 May;31(6):385–93. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908269/
11. NHS. Exercise for depression [Internet]. nhs.uk. NHS; 2022. Available from: https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/exercise-for-depression/
12. MIND. Food and mental health [Internet]. Mind.org.uk. 2023. Available from: https://www.mind.org.uk/information-support/tips-for-everyday-living/food-and-mental-health/
13. Jahan-Mihan A, Stevens P, Medero-Alfonso S, Brace G, Overby LK, Berg K, et al. The Role of Water-Soluble Vitamins and Vitamin D in Prevention and Treatment of Depression and Seasonal Affective Disorder in Adults. Nutrients [Internet]. 2024 Jun 17;16(12):1902. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11206829/
14. DHA and contribution to normal brain development [Internet]. European Food Safety Authority. 2014. Available from: https://www.efsa.europa.eu/en/efsajournal/pub/3840
15. Zinc related health claims [Internet]. European Food Safety Authority. 2009. Available from: https://www.efsa.europa.eu/en/efsajournal/pub/1229
16. Vitamin B12 related health claims [Internet]. European Food Safety Authority. 2010 [cited 2025 Jul 17]. Available from: https://www.efsa.europa.eu/en/efsajournal/pub/1756
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