Many people struggle quietly through the winter months with SAD — Seasonal Affective Disorder. For some of us, the darker months can simply make us feel a bit gloomy, but for others it can affect mood much more deeply.
SAD is a form of depression that tends to appear during the late autumn and winter months when daylight starts to become
limited, and it’s more common than we sometimes realise. For those experiencing this, the start of the year can feel particularly heavy. January and February can stretch out into March and grey days become just darker, grey days. The feelings that come with SAD can be described as:
- low in mood or motivation
- more tired than usual
- less interested in activities they normally enjoy
- wanting to sleep more
- craving comfort foods or carbohydrates
- finding
concentration more difficult.
The symptoms can creep in gradually and can be mistaken and assumed to be simply feeling lazy or just not motivated. But SAD isn’t about willpower, our bodies and brains are strongly influenced by light, rhythm, routine, and when the daylight reduces it can affect the hormones that regulate mood, sleep and energy.
The reasons it can feel so difficult is because during darker months:
- we receive less natural
daylight
- our circadian rhythms can become disrupted
- serotonin levels (linked to mood) may drop
- melatonin (linked with sleep) can increase.
Often people will refer to being in hibernation mode, and while life continues at full speed the internal energy feels lower, which leaves you feeling like you are constantly pushing uphill.
There are ways to support yourself, but it’s also important to remember that not one-size-fits-all.
Here are some small steps that can make a difference:
- seek daylight wherever possible — a short walk outside during daylight hours helps to regulate mood and sleep rhythms
- keep moving — gentle movement can lift energy levels and stimulate mood-supporting hormones
- maintain a routine — regular sleep, waking and mealtimes help the body stay balanced
- stay connected — low mood can make you want to withdraw, but supportive conversation can make a big
difference
- be kind to yourself — energy may feel lower at this time of year and that is something to work with rather than fight against.
Some people find additional support and help, such as light therapy, counselling or medical advice.
There is a quiet power to taking small actions, and when energy is low a short walk, a stretch, conversation and moment of fresh air are gentle ways of reminding the body and mind that light and movement still
exist, even on grey days.
I always feel I want to bring it back to movement because regular movement can be so supportive for the body and mind at this time of year. When we move, breathe deeply and connect with others, something changes internally. Energy begins to circulate again, the body wakes up a little, the mind feels less stuck — and sometimes simply showing up, when motivation is low, can be the most powerful step of all.
So to everyone who might be
living with SAD, remember that small things can help to lift the mood even just slightly. Also check in with the time during the day when you feel most energised, and what simple routines will help you feel more steady. However, the most important question to ask yourself is: what would being a little kinder to myself look like during this season?
Remember that sometimes wellbeing isn’t about doing more, sometimes it’s
about moving through a difficult season with patience and care.
Have a good week — keep looking, moving, and feeling good.
With love and support,
Jane xxx
