As autumn turns to winter, it’s not unusual to notice a change in our mood, energy levels or motivation. But for some people, the darker months can bring a much deeper struggle. Here’s what Seasonal Affective Disorder is, how to recognise the signs, and how to look after your mental health this winter.

As the days grow shorter, the mornings get darker and the temperature drops, many of us begin to spend more time indoors. While some people look forward to cosy evenings and winter festivities, others may find this time of year particularly difficult.

You might notice that you feel more tired than usual, struggle to get out of bed, lose interest in activities you normally enjoy or find it harder to stay connected with friends and family.

For some people, these changes go beyond the usual winter blues. They may be experiencing Seasonal Affective Disorder (SAD), a form of depression that follows a seasonal pattern.

At EDAMH, we believe it’s important to talk openly about mental health, challenge stigma and remind people that support is available, whatever time of year they are struggling.

What is Seasonal Affective Disorder?

Seasonal Affective Disorder, often known as SAD, is a type of depression associated with particular seasons. It most commonly occurs during autumn and winter, when daylight hours are shorter, although some people experience symptoms during the summer months instead.

The exact causes of SAD are not fully understood. However, reduced exposure to daylight is thought to play a role, potentially affecting our body clock, sleep patterns and the chemicals in the brain involved in regulating mood.

SAD can affect people in different ways. For some, the symptoms may be manageable. For others, they can have a significant impact on everyday life, relationships, work and the ability to carry out ordinary tasks.

It’s important to remember that SAD is more than simply disliking cold weather or feeling a little gloomy when it rains. It is a recognised mental health condition, and nobody should feel they have to dismiss their experiences or cope with them alone.

Small steps to support your wellbeing

When you’re struggling with your mental health, even everyday tasks can feel exhausting. There is no single solution that works for everyone, and it’s important not to put pressure on yourself to do everything at once.

However, small, manageable changes may help you look after yourself during the darker months.

Make the most of daylight. If you can, try to spend a little time outdoors during daylight hours. A short walk, sitting in a garden or simply getting some fresh air may help. Open your curtains during the day and make your home as bright and comfortable as possible.

Create a gentle routine. Shorter days can disrupt our usual patterns. Try to maintain a regular sleep and waking time, eat meals regularly and build manageable activities into your day. Your routine does not have to be perfect to be helpful.

Keep moving in ways that suit you. Exercise can support mental wellbeing, but it doesn’t have to mean going to the gym or completing a demanding workout. Gentle stretching, a short walk or moving around at home can be a useful starting point.

Stay connected. When your mood is low, socialising can feel like the last thing you want to do. Letting someone know how you’re feeling, arranging a phone call or spending time with someone you trust can help you feel less alone. It’s okay to keep things simple and choose what feels manageable.

Make space for things you enjoy. Whether it’s reading, listening to music, cooking, watching a favourite film or spending time on a hobby, try to make room for small moments of comfort and enjoyment. You do not have to earn rest or wait until you feel better to do something kind for yourself.

Be kind to yourself. Some days will be harder than others. If you have less energy than usual, it is okay to adjust your expectations. Looking after yourself is not about being productive every day; sometimes, getting through the day is enough.

These steps may help support your wellbeing, but they are not a substitute for professional treatment when it is needed.

You don’t have to face the darker months alone

Winter can be a challenging time for our mental health, but struggling during this season does not mean you have failed, and it does not mean things will always feel this way.

Recognising changes in your mood, taking small steps to care for yourself and reaching out for support can all be part of finding a way forward.

At EDAMH, we want to help keep conversations about mental health open, compassionate and free from judgement. Whether you are experiencing difficulties yourself or supporting someone you care about, it is important to know that you are not alone.

This winter, remember to check in with yourself as well as the people around you. Be patient, be kind and reach out when you need to. You do not have to wait for brighter days to ask for help.

Find out more

For further information and advice about Seasonal Affective Disorder and mental health support, visit: