Coping Guide
Seasonal Low Mood and SAD: Self-Care Tips
Seasonal low mood is common as the days get shorter. When it is more than a dip, it may be seasonal affective disorder (SAD), which the NHS describes as a type of depression that usually happens in winter and goes away in summer. Self-care can make a real difference to how you cope, and there are treatments if you need them.
Signs of seasonal affective disorder
The NHS lists symptoms including:
- Low mood and loss of interest in things you usually enjoy
- Feeling guilty, hopeless or worthless
- Feeling restless or irritable, and difficulty concentrating
- Being hungrier, eating more, feeling more tired and sleeping more than usual
Self-care for seasonal low mood
- Get as much natural daylight as you can: go outside in the daytime every day
- Get regular exercise
- Stay in contact with friends and family
- Keep up your usual activities, even in a smaller form
- Go to bed and get up at the same times every day
- Avoid drinking too much alcohol, and avoid screens right before bed
About light boxes
Some people use a light box or SAD lamp. The NHS says it is not usually available on the NHS because there is not enough evidence on whether it works, though many people find it helps. Speak to a doctor before trying one, as it may not be suitable with some eye conditions or medicines.
When to get help
See a doctor if you think you might have SAD, or if treatment is not helping. Treatments the NHS describes include talking therapy, antidepressants and light therapy. If you have thoughts of suicide or self-harm, contact a crisis line or emergency services now.
Sources & further reading
Frequently asked questions
What is seasonal affective disorder?+
The NHS describes SAD as a type of depression that usually happens in winter and goes away in summer.
What causes SAD?+
The NHS says the exact cause is not known, but it is thought to be linked to reduced daylight in winter.
Do SAD lamps work?+
The NHS says there is not enough evidence to tell, but many people find light therapy helps. Talk to a doctor before using one.
How is SAD diagnosed?+
The NHS says you may be diagnosed if you have had depression symptoms at a particular time of year for 2 years or longer.
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