Consistent low mood, fatigue, increased sleep, carbohydrate cravings, weight gain, reduced concentration, and general lack of interest to socialise…sound familiar? If that’s a yes, you might have Seasonal Affective Disorder (SAD).

1. What is SAD?

SAD is a type of recurrent depression that follows a seasonal pattern, typically emerging during the darker months and easing as spring returns. Less commonly, a summer form of SAD can occur, characterised by anxiety, insomnia, restlessness, and reduced appetite.

2. Why do we get SAD?

It is thought to be linked to changes in light exposure, which disrupt the body’s internal clock – also known as the circadian rhythm. Here’s how:

• Sunlight plays a crucial role in regulating hormones that affect mood and energy. During darker months, melatonin production often increases, contributing to feelings of sluggishness and lethargy. At the same time, serotonin levels may drop, which is associated with low mood and depression.
• Vitamin D deficiency is also common during winter, particularly for those who spend little time outdoors. Low vitamin D levels have been linked to depressive symptoms, making this nutrient an important consideration in seasonal mental health.

3. What can you do about it?

Luckily there are a couple of natural steps you can take to help your body and mind through SAD.

1. Light therapy is one of the most widely recommended treatments. Using a clinically approved light box for 20 – 30 minutes each morning can help reset circadian rhythms and improve mood by mimicking natural daylight.
2. Nutrition plays a vital role in emotional resilience. A diet rich in whole foods – especially omega-3 fatty acids, complex carbohydrates, and protein – supports stable blood sugar and neurotransmitter production. Foods such as oily fish, eggs, leafy greens, nuts, seeds, and legumes can help nourish the nervous system.
3. Targeted supplementation may also be beneficial. Vitamin D, B-complex vitamins, magnesium, and omega-3s are commonly used to support mood, energy, and stress resilience. Herbal allies like St John’s wort, saffron, and rhodiola have been studied for their potential mood-supportive effects, though they should always be used with professional guidance, particularly if medications are involved.
4. Physical activity is a powerful mood regulator. Gentle movement such as walking, yoga, or stretching can boost endorphins and support circulation, especially when done outdoors during daylight hours. Even short exposure to natural light in the morning can make a meaningful difference.
5. Nervous system regulation is equally important. Breathwork, meditation, warm baths, and consistent sleep routines help create a sense of safety and balance during seasons that may feel heavy or constricting.

If symptoms are persistent, worsening, or interfering with daily life, professional support is essential. Integrative practitioners, psychologists, and medical professionals can help tailor treatment plans that may include therapy, light therapy, or medication where appropriate.

Content by Wellness Warehouse.

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