Understanding Seasonal Affective Disorder (SAD) & Finding Light in the Darkness

As the days grow shorter and the nights longer, many of us feel a dip in energy or mood. But for some, this shift can be far more intense - a condition known as Seasonal Affective Disorder, or SAD for short.

SAD is a type of depression that follows a seasonal pattern, most commonly appearing during autumn and winter when sunlight hours are reduced. While it’s sometimes brushed off as “winter blues”, SAD is a recognised mental health condition that can have a significant impact on daily life. 🍁

What Is SAD?

SAD is believed to be linked to reduced exposure to sunlight, which can affect the body’s internal clock (circadian rhythm) and lead to changes in mood-regulating chemicals like serotonin and melatonin. It typically begins in late autumn and improves as spring approaches. 🌦️

How Might SAD Manifest?

SAD can look different for everyone, but some common signs include:

💕 Persistent low mood

💕 Loss of interest in activities you normally enjoy

💕 Fatigue and low energy, even after sleep

💕 Difficulty concentrating

💕 Changes in appetite (often craving carbs)

💕 Sleeping more than usual

💕 Feelings of hopelessness or worthlessness

💕 Social withdrawal

Some people also experience physical symptoms like aches or a weakened immune system.

Tips for Managing SAD

While SAD can feel overwhelming, there are things you can do to ease the symptoms:

🧡 Get outside - Even a short walk during daylight can help.

🧡 Let the light in - Sit near windows and keep curtains open during the day.

🧡 Consider a SAD lamp - Light therapy can be helpful for some.

🧡 Keep active - Regular exercise boosts mood and energy.

🧡 Maintain a routine - Structure can help regulate your body clock.

🧡 Stay connected - Try not to isolate yourself, even when it's tempting.

How Person-Centred Counselling Can Help

Person-centred counselling provides a non-judgemental, supportive space to explore what you’re going through. Instead of offering quick fixes, the counsellor walks alongside you, helping you make sense of your feelings and reconnect with your own strengths and inner resources.

SAD often brings a sense of disconnection - from others, from ourselves, from hope. In a person-centred space, you're met with warmth, empathy, and acceptance, which can gently reawaken that inner light during darker times.

A Case Study:

Jessica*

(*details have been changed to protect confidentiality & shared with permission.)

Jess, a woman in her mid-30s, reached out for counselling in early November last year. Each year, around this time, she found herself feeling unusually low and withdrawn. She’d often cancel plans, struggle to get out of bed, and feel guilty for “not being herself”.

In our sessions, Jess spoke about the pressure to appear “fine” and how isolating it was to feel like no one else understood. Over time, she began to explore what these darker months brought up for her emotionally - not just in terms of mood, but old patterns of self-criticism and people-pleasing.

Through being truly heard and accepted, Jess began to shift her relationship with herself. She still noticed a dip in mood when winter came, but it no longer held the same power over her. She felt more in tune with her needs and more able to ask for support.

SAD is real, and if you’re struggling, you’re not alone. Whether you’re managing symptoms yourself or supporting a loved one, know that help is available - and that brighter days, both literally and emotionally, can lie ahead.

If you feel like the season is weighing heavy on you, person-centred counselling could be a gentle and empowering place to start.

Contact me today for a free 15-minute chat.