Seasonal Effectiveness Disorder (SAD) - What To Do Now?
As the days grow shorter and sunlight fades earlier, many people begin to notice subtle changes in their mood and energy levels. What some may dismiss as “just feeling a bit down” can actually be the early signs of Seasonal Affective Disorder (SAD) — a type of depression linked to seasonal changes, most commonly starting in late summer or early autumn.
Recognizing these signs early and taking proactive steps can make a significant difference in how you feel throughout the colder, darker months. Here’s what you need to know to protect your mental wellbeing this season.
What is Seasonal Affective Disorder (SAD)?
SAD is a form of depression that typically occurs in the fall and winter months when daylight hours are reduced. It affects millions worldwide and can cause symptoms such as:
Low mood or persistent sadness
Fatigue or low energy
Difficulty concentrating
Changes in sleep patterns (often oversleeping)
Increased appetite, especially cravings for carbohydrates
Social withdrawal or loss of interest in activities
While it’s often associated with winter, symptoms can start earlier — sometimes in late summer or early fall — catching many by surprise.
Why Does SAD Start Sooner Than You Think?
Our bodies rely on natural light to regulate our internal clock (circadian rhythm) and mood through hormones like serotonin and melatonin. As daylight begins to decrease gradually — even before we notice much change — subtle shifts in these hormones can trigger early symptoms.
This means it’s important to be mindful of your mental health before full winter sets in, not just once symptoms become severe.
What Can You Do Now to Protect Yourself?
Maximize Natural Light Exposure
Spend time outside during daylight hours, especially in the morning. Open curtains wide at home and work to let in as much natural light as possible.Consider Light Therapy
Light therapy boxes mimic natural sunlight and can help reset your circadian rhythm. Using one for 20-30 minutes a day starting in early fall can prevent or reduce SAD symptoms.Maintain a Consistent Sleep Schedule
Go to bed and wake up at the same time every day. Aim for 7–9 hours of quality sleep to support mood regulation.Stay Active
Regular exercise, especially outdoors, can boost serotonin and improve energy. Even short walks can help.Eat a Balanced Diet
Focus on nutrient-rich foods including omega-3 fatty acids, whole grains, and plenty of fruits and vegetables. Avoid excess sugar and processed foods that can cause mood swings. Add in vitamin D3 supplementation.Seek Social Connection
Don’t isolate yourself. Maintaining social interactions, even virtually, helps combat feelings of loneliness common in SAD.Reach Out for Professional Support
If you notice persistent low mood, changes in sleep or appetite, or difficulty functioning, consider talking to a counsellor or psychologist. Early intervention can make a big difference.
When to Get Help
While many people experience mild “winter blues,” SAD is more serious and can impact daily life. If your symptoms interfere with work, relationships, or self-care, professional help is important. Therapies like cognitive-behavioral therapy (CBT), medication, or a combination are effective treatments.
Take Control This Season
Seasonal changes are inevitable, but how they affect your mental health doesn’t have to be. By recognizing the early signs of SAD and taking proactive steps now, you can reduce its impact and maintain balance through the darker months.
Our mental health support team is here to support you with counselling, psychology, and holistic care options tailored to your needs. Don’t wait until symptoms worsen — reach out today to start feeling your best.