As autumn gives way to winter’s shorter days, many of us notice our energy levels dropping and our mood shifting downward. If you find yourself feeling more sluggish, craving carbohydrates, or struggling with low mood as the clocks change, you’re experiencing something very real and well-understood by mental health professionals.
Seasonal affective disorder (SAD) is a type of depression that comes and goes with the seasons. The Royal College of Psychiatrists estimates that about 3 in every 100 people in the UK have significant winter depression, and many more notice a milder dip in mood over winter. Understanding why this happens and what you can do about it can make a significant difference to how you get through the darker months.
Why winter affects our mental health
Your brain is finely tuned to respond to light and darkness. When daylight hours shrink dramatically, several biological processes shift in ways that can impact your mood and energy.
Reduced exposure to natural light disrupts your circadian rhythm, your body’s internal clock that regulates sleep, mood, and energy. The exact cause isn’t fully understood, but less daylight is thought to affect melatonin, a hormone that makes you feel sleepy, and serotonin, a brain chemical linked to mood.
These changes can lead to symptoms such as:
- Persistent low mood and loss of interest in activities
- Increased sleep and difficulty waking up
- Carbohydrate cravings and weight gain
- Fatigue and reduced energy
- Difficulty concentrating
- Social withdrawal
Understanding the spectrum of seasonal mood changes
Not everyone who experiences winter mood changes has full SAD. Many people experience subsyndromal SAD, a milder form that still impacts quality of life but doesn’t meet all the diagnostic criteria for major depression.
It’s also worth noting that if you already experience depression, winter months can compound these difficulties. The seasonal component adds another layer of challenge to managing your mental health during this time.
Evidence-based strategies for seasonal depression
Research shows several effective approaches for managing seasonal depression. Light therapy is a popular option, which involves sitting in front of a bright light box (10,000 lux) for around 30 minutes each morning. Some people find it helps, but NICE says the evidence for it is uncertain, so it’s worth talking to your GP before you try it.
Maximising natural light exposure is equally important. Try to get outside during daylight hours, even on cloudy days. Open curtains wide, sit near windows while working, and consider a brief lunchtime walk. The light exposure you receive outdoors, even on overcast days, far exceeds indoor lighting.
Maintaining consistent routines becomes crucial when your internal clock feels disrupted. Stick to regular sleep and wake times, eat meals at consistent times, and create structure in your day even when motivation feels low.
Behavioural strategies that make a difference
Behavioural activation, a key component of CBT, is one of the approaches with good evidence for depression, including the seasonal kind. This involves scheduling pleasant and meaningful activities, even when you don’t feel like doing them. Start small: perhaps a warm bath with music, calling a friend, or preparing a favourite meal.
Exercise acts as a powerful mood regulator, particularly when done outdoors during daylight hours. Even a 20-minute walk can boost endorphins and expose you to natural light simultaneously.
Social connection becomes more important, not less, during winter months. Make specific plans with friends and family rather than waiting to feel motivated. Video calls can help maintain connection when meeting in person feels challenging.
Creating your winter wellness plan
Consider your environment and how you can optimise it for better mood. This might involve rearranging your workspace near a window, trying a light box after talking it through with your GP, or creating cosy spaces that encourage restful activities rather than social isolation.
Eating regular meals can help keep your energy steadier through the day, even when you are craving carbohydrates.
When to seek professional support
If your seasonal depression significantly impacts your work, relationships, or daily functioning, professional support can be invaluable. At The Tunbridge Wells Psychologist, we know winter can be a hard time of year for a lot of people. Therapy can help you develop personalised coping strategies, address underlying thought patterns, and provide support during the most difficult months.
Don’t wait until things feel unbearable. Early intervention often leads to better outcomes and can help you develop skills that serve you well in future winters. If you’re noticing persistent changes in your mood, sleep, or energy levels that interfere with your life, reaching out for support is a sign of strength, not weakness.
If you are having thoughts of harming yourself or ending your life, please don’t wait for a therapy appointment. We are not a crisis service. If you need urgent help, call NHS 111 (option 2), contact your GP, or call Samaritans free on 116 123, any time. In an emergency, call 999.
If you’re struggling with seasonal depression or want to develop better strategies for managing winter mood changes, we’re here to help. If you’d like to talk to one of our psychologists, fill in our short online form.
