Understanding
Seasonal Affective Disorder
Understanding depression that follows seasonal patterns and the impact of reduced natural light
Understanding
Seasonal Affective Disorder
Understanding depression that follows seasonal patterns and the impact of reduced natural light
Understanding
Seasonal Affective Disorder
Understanding depression that follows seasonal patterns and the impact of reduced natural light
What does Seasonal Affective Disorder feel like?
Living with Seasonal Affective Disorder means experiencing a predictable cycle of depression that typically begins in autumn and deepens through winter, coinciding with shorter days and reduced sunlight exposure. The condition creates a profound shift in energy, mood, and motivation that feels like your body and mind are hibernating against your will. Unlike typical depression, SAD often involves increased sleep, carbohydrate cravings, and weight gain, making you feel sluggish and disconnected from your usual self.
The experience involves feeling trapped by the changing seasons, with symptoms that can range from mild winter blues to severe depression that significantly impacts work, relationships, and daily functioning. Many people describe feeling like they're living in slow motion, struggling to maintain enthusiasm for activities they normally enjoy, whilst battling an overwhelming urge to withdraw and sleep more than usual.
Common Symptoms
Persistent low mood during autumn and winter months
Increased sleep and difficulty waking up
Strong cravings for carbohydrates and comfort foods
Significant weight gain during winter months
Loss of energy and feeling sluggish or heavy
Difficulty concentrating and making decisions
Social withdrawal and loss of interest in activities
Symptoms improving notably in spring and summer
What does Seasonal Affective Disorder feel like?
Living with Seasonal Affective Disorder means experiencing a predictable cycle of depression that typically begins in autumn and deepens through winter, coinciding with shorter days and reduced sunlight exposure. The condition creates a profound shift in energy, mood, and motivation that feels like your body and mind are hibernating against your will. Unlike typical depression, SAD often involves increased sleep, carbohydrate cravings, and weight gain, making you feel sluggish and disconnected from your usual self.
The experience involves feeling trapped by the changing seasons, with symptoms that can range from mild winter blues to severe depression that significantly impacts work, relationships, and daily functioning. Many people describe feeling like they're living in slow motion, struggling to maintain enthusiasm for activities they normally enjoy, whilst battling an overwhelming urge to withdraw and sleep more than usual.
Common Symptoms
Persistent low mood during autumn and winter months
Increased sleep and difficulty waking up
Strong cravings for carbohydrates and comfort foods
Significant weight gain during winter months
Loss of energy and feeling sluggish or heavy
Difficulty concentrating and making decisions
Social withdrawal and loss of interest in activities
Symptoms improving notably in spring and summer
What does Seasonal Affective Disorder feel like?
Living with Seasonal Affective Disorder means experiencing a predictable cycle of depression that typically begins in autumn and deepens through winter, coinciding with shorter days and reduced sunlight exposure. The condition creates a profound shift in energy, mood, and motivation that feels like your body and mind are hibernating against your will. Unlike typical depression, SAD often involves increased sleep, carbohydrate cravings, and weight gain, making you feel sluggish and disconnected from your usual self.
The experience involves feeling trapped by the changing seasons, with symptoms that can range from mild winter blues to severe depression that significantly impacts work, relationships, and daily functioning. Many people describe feeling like they're living in slow motion, struggling to maintain enthusiasm for activities they normally enjoy, whilst battling an overwhelming urge to withdraw and sleep more than usual.
Common Symptoms
Persistent low mood during autumn and winter months
Increased sleep and difficulty waking up
Strong cravings for carbohydrates and comfort foods
Significant weight gain during winter months
Loss of energy and feeling sluggish or heavy
Difficulty concentrating and making decisions
Social withdrawal and loss of interest in activities
Symptoms improving notably in spring and summer
History of Seasonal Affective Disorder
From folklore observations to clinical recognition and treatment
Ancient Times
Historical texts and folklore document seasonal mood changes, with cultures worldwide recognising the connection between reduced daylight and melancholy during winter months
1980s
Psychiatrist Norman Rosenthal formally identifies and names Seasonal Affective Disorder, establishing diagnostic criteria and connecting symptoms to light exposure patterns
1990s
Research into circadian rhythms and melatonin production provides scientific understanding of how seasonal light changes affect brain chemistry and mood regulation
Present
Modern treatment combines light therapy, cognitive behavioural therapy, and lifestyle interventions, with growing recognition of SAD's impact on workplace productivity and public health
History of Seasonal Affective Disorder
From folklore observations to clinical recognition and treatment
Ancient Times
Historical texts and folklore document seasonal mood changes, with cultures worldwide recognising the connection between reduced daylight and melancholy during winter months
1980s
Psychiatrist Norman Rosenthal formally identifies and names Seasonal Affective Disorder, establishing diagnostic criteria and connecting symptoms to light exposure patterns
1990s
Research into circadian rhythms and melatonin production provides scientific understanding of how seasonal light changes affect brain chemistry and mood regulation
Present
Modern treatment combines light therapy, cognitive behavioural therapy, and lifestyle interventions, with growing recognition of SAD's impact on workplace productivity and public health
History of Seasonal Affective Disorder
From folklore observations to clinical recognition and treatment
Ancient Times
Historical texts and folklore document seasonal mood changes, with cultures worldwide recognising the connection between reduced daylight and melancholy during winter months
1980s
Psychiatrist Norman Rosenthal formally identifies and names Seasonal Affective Disorder, establishing diagnostic criteria and connecting symptoms to light exposure patterns
1990s
Research into circadian rhythms and melatonin production provides scientific understanding of how seasonal light changes affect brain chemistry and mood regulation
Present
Modern treatment combines light therapy, cognitive behavioural therapy, and lifestyle interventions, with growing recognition of SAD's impact on workplace productivity and public health
Take our free self-test
Take our free self-test
Take a short self-test to see if counselling might make a difference.
Take a short self-test to see if counselling might make a difference.
Instructions
Answer based on recent weeks. Choose the option that fits best. You’ll see your results at the end.
This short self-test screens for seasonal affective symptoms. It isn’t a diagnosis, but it can help you decide next steps.
How therapy can help
Therapy for Seasonal Affective Disorder combines light therapy, Cognitive Behavioural Therapy (CBT), and lifestyle modifications to address both the biological and psychological aspects of the condition. Light therapy involves daily exposure to bright artificial light that mimics natural sunlight, helping regulate circadian rhythms and neurotransmitter production. CBT helps identify and change negative thought patterns whilst developing coping strategies for managing seasonal mood changes and maintaining routines during difficult months.
Treatment often includes guidance on sleep hygiene, exercise, nutrition, and social connection to support overall wellbeing during darker months. Many people find significant improvement within weeks of starting light therapy, with CBT providing lasting skills for managing future seasonal episodes and maintaining better mental health year-round.
Benefits of Therapy
Regulating sleep-wake cycles and energy levels
Learning to use light therapy effectively and safely
Developing coping strategies for seasonal mood changes
Maintaining social connections during winter months
Creating structured routines that support wellbeing
Understanding personal seasonal patterns and triggers
Preventing or reducing severity of future episodes
Improving overall quality of life during darker months
Frequently Asked Questions
Understanding seasonal depression and effective treatments
What's the difference between SAD and normal winter blues?
SAD involves clinically significant depression that interferes with daily functioning, relationships, or work performance, whilst winter blues are milder mood changes that don't severely impact life. SAD typically requires professional treatment, whereas winter blues may improve with lifestyle changes alone.
When is the best time to start light therapy?
Light therapy is most effective when started in early autumn before symptoms become severe, typically in September or October. However, it can be beneficial at any point during the winter months. Consistency is key - daily use at the same time each morning works best.
Can SAD occur in summer months?
Yes, though less common, some people experience summer SAD with symptoms like anxiety, insomnia, decreased appetite, and weight loss. This reverse pattern is often triggered by excessive heat, humidity, and longer daylight hours rather than reduced light exposure.
How long do I need to continue treatment for SAD?
Most people benefit from continuing light therapy throughout the autumn and winter months, typically from September through to March or April. Some people use maintenance doses during transitional periods, whilst others only need treatment during their most symptomatic months.
How therapy can help
Therapy for Seasonal Affective Disorder combines light therapy, Cognitive Behavioural Therapy (CBT), and lifestyle modifications to address both the biological and psychological aspects of the condition. Light therapy involves daily exposure to bright artificial light that mimics natural sunlight, helping regulate circadian rhythms and neurotransmitter production. CBT helps identify and change negative thought patterns whilst developing coping strategies for managing seasonal mood changes and maintaining routines during difficult months.
Treatment often includes guidance on sleep hygiene, exercise, nutrition, and social connection to support overall wellbeing during darker months. Many people find significant improvement within weeks of starting light therapy, with CBT providing lasting skills for managing future seasonal episodes and maintaining better mental health year-round.
Benefits of Therapy
Regulating sleep-wake cycles and energy levels
Learning to use light therapy effectively and safely
Developing coping strategies for seasonal mood changes
Maintaining social connections during winter months
Creating structured routines that support wellbeing
Understanding personal seasonal patterns and triggers
Preventing or reducing severity of future episodes
Improving overall quality of life during darker months
Frequently Asked Questions
Understanding seasonal depression and effective treatments
What's the difference between SAD and normal winter blues?
SAD involves clinically significant depression that interferes with daily functioning, relationships, or work performance, whilst winter blues are milder mood changes that don't severely impact life. SAD typically requires professional treatment, whereas winter blues may improve with lifestyle changes alone.
When is the best time to start light therapy?
Light therapy is most effective when started in early autumn before symptoms become severe, typically in September or October. However, it can be beneficial at any point during the winter months. Consistency is key - daily use at the same time each morning works best.
Can SAD occur in summer months?
Yes, though less common, some people experience summer SAD with symptoms like anxiety, insomnia, decreased appetite, and weight loss. This reverse pattern is often triggered by excessive heat, humidity, and longer daylight hours rather than reduced light exposure.
How long do I need to continue treatment for SAD?
Most people benefit from continuing light therapy throughout the autumn and winter months, typically from September through to March or April. Some people use maintenance doses during transitional periods, whilst others only need treatment during their most symptomatic months.
How therapy can help
Therapy for Seasonal Affective Disorder combines light therapy, Cognitive Behavioural Therapy (CBT), and lifestyle modifications to address both the biological and psychological aspects of the condition. Light therapy involves daily exposure to bright artificial light that mimics natural sunlight, helping regulate circadian rhythms and neurotransmitter production. CBT helps identify and change negative thought patterns whilst developing coping strategies for managing seasonal mood changes and maintaining routines during difficult months.
Treatment often includes guidance on sleep hygiene, exercise, nutrition, and social connection to support overall wellbeing during darker months. Many people find significant improvement within weeks of starting light therapy, with CBT providing lasting skills for managing future seasonal episodes and maintaining better mental health year-round.
Benefits of Therapy
Regulating sleep-wake cycles and energy levels
Learning to use light therapy effectively and safely
Developing coping strategies for seasonal mood changes
Maintaining social connections during winter months
Creating structured routines that support wellbeing
Understanding personal seasonal patterns and triggers
Preventing or reducing severity of future episodes
Improving overall quality of life during darker months
Frequently Asked Questions
Understanding seasonal depression and effective treatments
What's the difference between SAD and normal winter blues?
SAD involves clinically significant depression that interferes with daily functioning, relationships, or work performance, whilst winter blues are milder mood changes that don't severely impact life. SAD typically requires professional treatment, whereas winter blues may improve with lifestyle changes alone.
When is the best time to start light therapy?
Light therapy is most effective when started in early autumn before symptoms become severe, typically in September or October. However, it can be beneficial at any point during the winter months. Consistency is key - daily use at the same time each morning works best.
Can SAD occur in summer months?
Yes, though less common, some people experience summer SAD with symptoms like anxiety, insomnia, decreased appetite, and weight loss. This reverse pattern is often triggered by excessive heat, humidity, and longer daylight hours rather than reduced light exposure.
How long do I need to continue treatment for SAD?
Most people benefit from continuing light therapy throughout the autumn and winter months, typically from September through to March or April. Some people use maintenance doses during transitional periods, whilst others only need treatment during their most symptomatic months.
Meet our Therapists
Meet our Therapists
Jayne Tamsett is a BACP accredited counsellor with a BA (Hons) in Counselling & Psychotherapy and over 4,700 clinical hours. She works with adults experiencing anxiety, trauma, depression, and relationship challenges. Her practice offers an inclusive and compassionate space where clients feel heard, understood, and supported in their personal growth
More
Adults (18+)
Waqas Maqsood is an integrative counsellor and registered member of the BACP with over 600 clinical hours. Holding an MA in Integrative Counselling and a BSc in Neuroscience, he offers a holistic, flexible approach that supports clients with anxiety, trauma, low self-esteem, and life transitions.
More
Adults (18+)
Victoria is a compassionate and down-to-earth therapist with an MSc in Counselling and Psychotherapy and more than 1,900 clinical hours of experience. A registered member of the BACP, she supports both individuals and couples, offering a warm, collaborative space to explore relationships, self-worth, anxiety, and personal growth in a supportive environment.
More
Adults (18+)
Couples
Matt is an integrative counsellor holding a Diploma in Integrative Counselling with experience delivering more than 500 clinical sessions. He combines counselling, mindfulness, and meditation techniques to support clients with anxiety, depression, trauma, self-esteem issues, and life transitions, helping people build resilience, clarity, and a stronger sense of emotional wellbeing.
More
Adults (18+)
At Manchester Counselling, we are pleased to introduce Grant Fairlie (MBACP), a counsellor with over 1,900 clinical hours and more than three years of practice. Grant brings a background in drama education and specialist experience supporting neurodiverse adults and adolescents.
More
Adults (18+)
Introducing Andrea Szentgyorgyi, a UKCP-registered integrative psychotherapist with over 1,000 clinical hours. Andrea combines person-centred, solution-focused therapy with advanced techniques including hypnotherapy and EMDR, creating a tailored and flexible approach for each client. With 6 years of experience, she provides a safe and supportive space to explore challenges and promote lasting emotional wellbeing.
More
Adults (18+)
Jayne Tamsett is a BACP accredited counsellor with a BA (Hons) in Counselling & Psychotherapy and over 4,700 clinical hours. She works with adults experiencing anxiety, trauma, depression, and relationship challenges. Her practice offers an inclusive and compassionate space where clients feel heard, understood, and supported in their personal growth
More
Adults (18+)
Waqas Maqsood is an integrative counsellor and registered member of the BACP with over 600 clinical hours. Holding an MA in Integrative Counselling and a BSc in Neuroscience, he offers a holistic, flexible approach that supports clients with anxiety, trauma, low self-esteem, and life transitions.
More
Adults (18+)
Victoria is a compassionate and down-to-earth therapist with an MSc in Counselling and Psychotherapy and more than 1,900 clinical hours of experience. A registered member of the BACP, she supports both individuals and couples, offering a warm, collaborative space to explore relationships, self-worth, anxiety, and personal growth in a supportive environment.
More
Adults (18+)
Couples
Matt is an integrative counsellor holding a Diploma in Integrative Counselling with experience delivering more than 500 clinical sessions. He combines counselling, mindfulness, and meditation techniques to support clients with anxiety, depression, trauma, self-esteem issues, and life transitions, helping people build resilience, clarity, and a stronger sense of emotional wellbeing.
More
Adults (18+)
Jayne Tamsett is a BACP accredited counsellor with a BA (Hons) in Counselling & Psychotherapy and over 4,700 clinical hours. She works with adults experiencing anxiety, trauma, depression, and relationship challenges. Her practice offers an inclusive and compassionate space where clients feel heard, understood, and supported in their personal growth
More
Adults (18+)
Waqas Maqsood is an integrative counsellor and registered member of the BACP with over 600 clinical hours. Holding an MA in Integrative Counselling and a BSc in Neuroscience, he offers a holistic, flexible approach that supports clients with anxiety, trauma, low self-esteem, and life transitions.
More
Adults (18+)
Victoria is a compassionate and down-to-earth therapist with an MSc in Counselling and Psychotherapy and more than 1,900 clinical hours of experience. A registered member of the BACP, she supports both individuals and couples, offering a warm, collaborative space to explore relationships, self-worth, anxiety, and personal growth in a supportive environment.
More
Adults (18+)
Couples
Matt is an integrative counsellor holding a Diploma in Integrative Counselling with experience delivering more than 500 clinical sessions. He combines counselling, mindfulness, and meditation techniques to support clients with anxiety, depression, trauma, self-esteem issues, and life transitions, helping people build resilience, clarity, and a stronger sense of emotional wellbeing.
More
Adults (18+)