Seasonal affective disorder (SAD) is a type of depression that usually comes with winter, and the NHS says treatment can help. If your mood dips every winter, it's worth taking seriously and talking to your GP about how you've been feeling.
SAD in brief
The NHS says SAD is depression that usually happens in winter, thought to be linked to reduced daylight. Symptoms include low mood, losing interest, and sleeping and eating more. See a GP if you think you have it, because treatments include talking therapies, antidepressants and light therapy. Getting daylight and exercise, staying in touch with people and keeping regular sleep times can help. Speak to a GP before trying a SAD lamp.
SAD is depression that usually comes with winter
The NHS says the main symptom of SAD is depression that happens in winter and goes away in summer.1 Some people have symptoms in summer instead, though this is less common. You may be diagnosed if you've had depression symptoms at a particular time of year for 2 years or longer. A GP will usually ask about your moods and how they change. Notes help, and our guide to keeping a sleep diary shows a simple way to note your nights alongside your mood.
It's not known exactly what causes SAD, but the NHS says it's thought to be linked to reduced daylight. This may change brain chemicals such as melatonin and serotonin, which affect your mood and sleep.
Low mood, losing interest and sleeping more are on the NHS symptom list
The NHS lists these symptoms of seasonal affective disorder:
- low mood
- losing interest in things you usually enjoy
- feeling guilty, hopeless or worthless
- feeling restless or irritable
- difficulty concentrating
- being hungrier and eating more than usual
- being more tired and sleeping more than usual
- thoughts of suicide or self-harm
The NHS advice on urgent mental health help is clear about where to turn.2
Call 999 or go to A&E now if:
- someone's life is at risk, for example they have seriously injured themselves or taken an overdose
- you do not feel you can keep yourself or someone else safe
A mental health emergency should be taken as seriously as a physical one. You will not be wasting anyone's time.
If you need urgent help for your mental health:
- get advice from 111 online, or call 111 and select the mental health option
- or ask for an urgent GP appointment
- call 116 123 to talk to Samaritans, or 0800 1111 for Childline if you're under 19
See a GP if you think you might have seasonal affective disorder, or you've been diagnosed and treatment is not helping. (NHS)
Talking therapies, antidepressants and light therapy are the NHS-listed treatments
The NHS lists antidepressants, talking therapies such as cognitive behavioural therapy (CBT), and light therapy as treatments for SAD. Many people need treatment every winter to stop symptoms coming back. If you're 18 or over, or 16 in some areas, you can refer yourself to an NHS talking therapies service without going through a GP.
A SAD lamp or light box simulates daylight. Light therapy isn't usually available on the NHS because there isn't enough evidence to tell whether it works, but many people find it helps. Speak to a GP first: it might not suit you with certain eye conditions or medicines that make you sensitive to light.
| Before buying a SAD lamp, check | What the NHS says |
|---|
| Brightness | 10,000 lux is standard |
|---|
| UV | It should be UV-free |
|---|
| Safety mark | A UKCA or CE mark |
|---|
| Your eyes and medicines | Speak to a GP first, as it may not suit certain eye conditions or light-sensitising medicines |
|---|
Get as much daylight as you can and keep your routine steady
The NHS recommends daylight, regular routines and staying connected with other people as part of self-care for SAD.
- got outside in the daylight today
- got some exercise
- spoke to a friend or to family
- did the things you'd normally do
- went to bed and got up at your usual times
- stayed off the phone right before bed
To me, the clocks going back feel like a mini jet lag, and morning light is the fix. Blackout blinds changed my world, so mine come up first thing. Get yours open as soon as you're out of bed and let the daylight in while you have breakfast. The NHS also says don't drink too much alcohol. If you're struggling to settle at night, try our guide to what to do when you can't sleep.
Open the curtains as soon as you're up, so you start the day with as much natural daylight as you can.
Questions people ask about seasonal affective disorder
Yes, the NHS describes SAD as a type of depression that usually happens in winter. A GP can diagnose it if you've had symptoms at the same time of year for 2 years or longer. It can be treated, and many people need treatment every winter to stop the symptoms coming back, so speak to your GP if you think this is happening to you.
Yes, though summer SAD is less common than winter SAD, according to the NHS. Some people also feel more energetic than usual at the start of spring or summer. If you're 18 or over, or 16 in some areas, you can also refer yourself to NHS talking therapies. See a GP if you think you might have SAD, and they'll ask about your moods and how they change.
I'd suggest a diary to give your GP something to go on when they ask how your moods change over time. Keep brief notes of your mood and sleep through the year, with dates so you can look back at the pattern. You can take those notes to your appointment rather than trying to remember everything on the spot.
