Seasonal affective disorder: support through the darker months

When the days become shorter, you might notice that getting out of bed feels harder. Everyday tasks take more effort, your motivation slips, and the things you usually enjoy begin to feel less appealing. Perhaps you find yourself cancelling plans, craving more sleep or counting down the weeks until spring.

For some people, these changes go beyond a dislike of cold mornings and dark evenings. Seasonal affective disorder, often called SAD, is a form of depression that follows a seasonal pattern. Understanding what you are experiencing can help you seek appropriate support and approach yourself with greater kindness.

There are treatments available, and you do not have to wait for the seasons to change before asking for help.

What is seasonal affective disorder?

SAD involves episodes of depression that recur at a particular time of year. It most commonly affects people during autumn and winter, with symptoms improving during spring and summer. Some people experience the opposite pattern, becoming depressed during the warmer months.

According to the National Institute of Mental Health, symptoms can include persistent low mood, reduced enjoyment, irritability and difficulty concentrating. Winter-pattern SAD can also involve sleeping more, feeling tired and experiencing changes in appetite. The effect on work, relationships and daily life can be considerable. 

You do not need to identify every symptom or feel certain about a diagnosis before speaking to someone. If a seasonal change in your mood is affecting your ability to cope, that is enough reason to seek support.

Why might the seasons affect mood?

The causes of SAD are not fully understood. Research suggests that changes in daylight may affect the body’s internal clock and processes involving serotonin and melatonin, which help regulate mood and sleep. Several factors may contribute, and experiences vary from person to person. 

It can also be helpful to notice how your everyday life changes in winter. Do you spend less time outside? Have opportunities to see friends become less frequent? Does leaving work in darkness make the evening feel over before it has begun?

These observations are useful starting points for a conversation about support. They are not reasons to blame yourself. Depression is not a failure of motivation, and struggling through winter does not mean you are doing something wrong.

Getting the right support for SAD

If you think you may have SAD, speak to your GP. They can explore your symptoms, consider other possible explanations and discuss treatment.

Options include cognitive behavioural therapy (CBT), antidepressants and light therapy. The NHS notes that evidence for light therapy remains uncertain, although many people report finding it helpful. Ask a healthcare professional whether it is suitable for you, particularly if you have an eye condition or take medication that increases sensitivity to light. 

Before an appointment, you could make a few brief notes about when your mood changes, how you sleep and what becomes difficult. There is no need to produce a detailed diary. A few examples, such as regularly missing work or withdrawing from friends, can help explain what your experience looks like.

Where can hypnotherapy fit?

Hypnotherapy uses hypnosis within a therapeutic setting. A practitioner may use relaxation, focused attention and suggestions to explore particular goals or patterns of thinking and behaviour. The NHS describes hypnotherapy as a complementary therapy. 

For someone experiencing seasonal difficulties, possible goals to discuss with a hypnotherapist might include making time for relaxation, responding more kindly to self-critical thoughts or practising a manageable daily routine.

However, hypnotherapy is not an established treatment for SAD, and it should not replace assessment or treatment for depression. Feeling relaxed during a session does not necessarily mean the underlying depression is improving.

If you choose to explore it, ask the practitioner about their qualifications, experience of working with depression and approach to working alongside healthcare professionals. Discuss how progress would be reviewed and what would happen if your symptoms worsened. A responsible practitioner should explain the limits of their approach and avoid promising a cure.

A five-minute exercise: pause, notice and choose

The following exercise offers a gentle opportunity to settle your attention and choose one manageable action. It is a wellbeing practice, not a treatment for SAD. You do not need to enter hypnosis, empty your mind or make yourself feel positive.

Practise somewhere comfortable where you can give it your attention. Avoid doing it while driving or operating machinery.

1. Notice your surroundings

Sit with your feet supported, if that feels comfortable. Keep your eyes open or lower your gaze.

Name three things you can see. Notice two sounds. Then notice one point of contact between your body and the chair or floor.

Take your time. You are simply noticing where you are.

2. Let your breathing remain easy

Allow your breath to move at its usual pace. There is no need to take deep breaths or hold your breath.

If it feels comfortable, allow your shoulders to soften slightly as you breathe out. If paying attention to breathing feels unpleasant, return your attention to the room instead.

3. Name what you need

Ask yourself: “What feels difficult today, and what might help me through the next hour?”

Try to answer without judging yourself. You might notice tiredness, loneliness, tension or the pressure to do too much.

You could say silently: “Today feels heavy. I can respond with care.”

Choose words that feel believable. You do not have to convince yourself that everything is fine.

4. Picture one small action

Choose something realistic: opening the curtains, preparing something to eat, stepping outside briefly or contacting someone you trust.

Imagine the first practical step. Picture reaching for your shoes or picking up your phone. Keep the action small enough to feel possible with the energy you have today.

5. Return and decide

Look around the room again. Move your hands or feet gently.

Ask: “Would that action help now, or do I need something else?”

You can adapt your choice. The exercise is an invitation, not another task to pass or fail. Stop at any point if you feel uncomfortable.

Make your winter plans manageable

When energy is low, ambitious wellbeing plans can become another source of pressure. Consider what a difficult-day version of support might look like.

A planned walk might become a few minutes outdoors. Meeting a friend might become a short message asking to talk. Preparing dinner might mean choosing something simple and accessible.

You might also tell someone what would help: “I tend to withdraw when my mood drops. Could we arrange a regular check-in?” Specific requests can make it easier for others to respond.

Small actions do not replace treatment, and you do not need to earn professional support by trying everything yourself.

You deserve support throughout the year

If winter regularly brings a change in your mood, take that pattern seriously. Speak to your GP, discuss suitable treatment and consider which additional forms of support fit your needs.

If you are struggling to stay safe, seek urgent help. If there is immediate danger, call 999 or go to A&E.

You do not have to force yourself to enjoy the darker months. A more useful starting point may be recognising what is happening, reducing the pressure you place on yourself and allowing other people to help.