How to Combat Seasonal Affective Disorder (SAD)

Experts Share Their Tips on Beating the Winter Blues

Do you find it difficult to stay cheerful when the world around you turns dark and cold? Seasonal Affective Disorder (SAD) might be to blame. We asked experts to share their guidance and remedies for tackling those grey winter days. 

Winter comes, and suddenly, hosting garden parties or exercising outdoors gives way to rotting in bed, doomscrolling to the sound of rain against the windows. As days grow shorter and summer cocktails are swapped for hot cups of tea, many struggle to maintain a positive mindset. So, what can be done to make the most of life during the gloomy winter months?

According to the United Kingdom’s National Health Service (NHS), Seasonal Affective Disorder (SAD) is a form of depression that follows a seasonal pattern, with winter being the time when low mood and feelings of despair are most prevalent. Facing SAD can leave us feeling irritable, detached from work or hobbies, and even withdrawn from those we care about most.

Fortunately, there are steps we can take to boost our mood and energy levels, even when faced with the symptoms of SAD.

Let the Light In 

When life feels like an endless November night, it’s easy to feel disheartened. A lack of sunlight is one of the main factors contributing to Seasonal Affective Disorder.

“Going outside to get some direct sunlight or fresh air if the sun isn’t out, even if you only have 10-15 minutes, can be a great reset and give you an energy boost,” says Natalie Capano, a psychotherapist and mental health counsellor based in New York City. Capano frequently supports patients grappling with anxiety and burnout, which are common experiences for those living with SAD.

“If you know that you struggle to complete errands or chores once the sun goes down, see if you can create time in the morning or on the weekends to stack tasks so you can ensure completion,” suggests Capano. 

Sean Gray, a specialist pharmacist in mental health clinics in Glasgow, Scotland, often advises patients on managing low mood during the colder months. Living and working in one of Europe’s rainiest and coldest countries, Gray is familiar with the challenge.

“As mental health professionals, we put a big emphasis on protective factors, which are ways to improve your mood and combat the symptoms of SAD,” Gray states. “Light is so precious at this time of year. Other than getting out for a daily walk, a light therapy lamp could also be beneficial. It mimics sunrise and sunset, and can brighten your room before it’s time to get up in the morning, making it easier to get on with your day.”

It’s All About That Vitamin D

As humans, we synthesise Vitamin D through natural sunlight exposure. For that reason, many people can be deficient during winter months, when access to sunshine can be significantly reduced for many. “In Scotland, we don’t get a lot of sunlight at the best of times,” Gray says. “During winter months particularly, low exposure to sunlight is likely to further affect our serotonin and melatonin levels, the latter leading to issues with sleep. Dysregulated sleep pattern is a huge contributor to low mood.”

Gray and Capano are both in agreement that stocking up on Vitamin D is hugely beneficial to those experiencing winter blues. “This can be a good time to check in with your doctor and see if you would benefit from taking supplements or vitamins, if you don't get enough Vitamin D during the winter,” says Capano. “You'll want to continue to nourish your body with the food you eat, and fuel yourself according to your energy level and needs.” 

Nutrition is Key

It’s no secret that what we consume plays a huge role in how we feel. As much as we may feel tempted to dismiss the “you are what you eat” cliché, adopting a nutritious diet can help combat the effects of winter.

“People often underestimate how important diet and nutrition are,” Gray says. “As a mental health professional, I have a particularly busy job. I’m a big Huel fan, and to meet my personal nutrition goals, I have Huel Black for my lunch every day. It has everything I need, and I don’t have to think about meal prepping. I always advise everyone to ensure adequate protein intake, as well as sufficient dose of vitamins.”